The Vaginal Microbiome in Focus

Why Nutrition, Bacteria, and Balance Play a Key Role in Healthy Vaginal Flora

Sometimes intimate health can feel like a puzzle. Everything seems fine, yet there’s this subtle sense that something is out of balance. A change in odor, dryness, recurring burning sensations, or simply a feeling of discomfort that’s hard to explain. What many people don’t realize is that the vagina is not an isolated area. It’s part of a sensitive interplay between hormones, bacteria, nutrition, and lifestyle. When this system is in harmony, it protects itself. When it tips out of balance, the body is trying to tell us something. Not as a failure, but as a signal.

To better understand these connections, we spoke with gynecologist Dr. Jule Schmücker. In her daily work, she supports women and vagina owners in matters of vaginal health, hormones, gut health, and nutrition. In our conversation, she offers insights into these relationships and shows how much we can gently influence ourselves.

A Sensitive Balance That Protects

Vaginal health is closely linked to the body as a whole. Hormones, mucous membranes, and balanced gut health interact with one another. A key factor is the balance of vaginal microorganisms which determines how well the vagina is protected against infections. Even small changes in lifestyle, diet, or hormonal fluctuations can affect this balance.

The term microbiome refers to the totality of microorganisms that live on and inside our bodies. These include bacteria, viruses, fungi, and other single-celled organisms. They inhabit areas such as the gut, the skin, and the vagina. These microorganisms are not disruptive elements; they perform essential functions: supporting the immune system, aiding digestion, and maintaining a healthy balance.

In the vagina, lactobacilli play a particularly important protective role. They produce lactic acid, creating an acidic environment that inhibits harmful pathogens.

Vaginal Fluid: Protection Through Lactic Acid

Vaginal discharge serves several important functions. It provides moisture, protects against germs, and supports the natural flora. Dr. Schmücker explains:

“The secretion consists of water, electrolytes, proteins, organic acids, and above all, shed mucosal cells. These contain glycogen (a sugar molecule), which is converted into lactic acid by lactobacilli.”

This process creates the vagina’s protective acidic environment. The consistency, smell, and amount of vaginal fluid can naturally fluctuate depending on the menstrual cycle, hormonal changes, breastfeeding, or menopause. Such changes are not automatically a sign of illness.

When the Balance Tips

A healthy vaginal flora thrives on balance. When this balance is disrupted, symptoms such as itching, burning, or an unpleasant odor may occur.

“Often, a less acidic pH level already indicates that the balance is disturbed, even before pronounced symptoms appear.”

The pH level can be checked during a gynecological exam or with special pH test strips for home use. In cases of mild imbalance, lactic acid suppositories or creams can help stabilize the flora again.

Nutrition & Lifestyle: Support from Within

The gut and vaginal microbiomes are closely connected. Through nutrition, women can actively influence their vaginal flora. Dr. Schmücker emphasizes:

“Probiotic foods such as yogurt, sauerkraut, or kimchi provide direct support for lactobacilli. Prebiotic foods like onions, garlic, or oats serve as nourishment for them. Foods rich in phytoestrogens, such as soy, tofu, or edamame, can be especially helpful in cases of estrogen deficiency. Omega-3 fatty acids, found in fish or nuts, have general anti-inflammatory effects.”

Sugar, alcohol, and highly processed foods, on the other hand, have a negative impact.

“Yeasts thrive at elevated blood sugar levels. This is one reason for the increased susceptibility to vaginal infections in people with diabetes. Alcohol-related dehydration dries out the mucous membranes and alters the microbiome.”

Stress, hormonal fluctuations, or antibiotics can also significantly disrupt vaginal flora.

Common Causes of Discomfort

“Most vaginal infections are not caused by poor hygiene, but because the environment falls out of balance,” says Dr. Schmücker. Common triggers include stress, a weakened immune system, hormonal changes – such as those caused by hormonal contraception or menopause – as well as antibiotic treatments. Mechanical irritation from sexual intercourse or products containing fragrances can also negatively affect vaginal flora.

It’s important to know that bacterial vaginosis or yeast infections are not sexually transmitted diseases, so partners usually do not need treatment.

An often underestimated factor is the use of intimate products:

“Products with heavy fragrances, certain types of lubricants, or spermicidal condoms coated with sperm-killing substances can damage lactobacilli. When choosing intimate products – such as lubricants – it’s important to look for formulations that are pH-balanced and to avoid heavily fragranced products, especially if you’re prone to vaginal infections.”

Gentle Care as Support

When it comes to intimate care, less is often more. Dr. Schmücker advises:

“Once a day with warm water is sufficient. If needed, use pH-neutral, fragrance-free intimate cleansers.”

For recurring issues, targeted supplementation with lactobacilli may be helpful. Nourishing intimate creams, used for example after shaving or sexual intercourse, support the mucous membrane in the external intimate area and can help prevent small injuries that may otherwise lead to infections.

This is where we at pjur see our responsibility: developing intimate products that respect the natural balance instead of placing additional strain on it.

Conclusion: Balance Begins with Listening

Vaginal health is not a state you achieve once and then check off. It’s a living process that evolves with the body. Hormones, stress, nutrition, and care all play a role every single day. That’s exactly why this topic deserves more attention, more knowledge and above all, more ease.

The microbiome shows us how intelligent the body is. How much it can regulate on its own, if we allow it. Often, what’s needed isn’t drastic intervention, but small, respectful adjustments. Less irritation, more support. Less control, more trust.

At pjur, we believe that intimate health begins where you take your body seriously. With products that respect natural balance, and with knowledge that empowers rather than unsettles. Because understanding what’s happening in your body allows you to respond with calm. And that’s where balance begins.

FAQ: Frequently Asked Questions About the Microbiome & Vaginal Health

What is the vaginal microbiome?
The vaginal microbiome refers to the totality of microorganisms living in the vagina. Lactobacilli are especially important, as they produce lactic acid and maintain a protective, acidic environment that helps prevent infections.

How do I know if my vaginal flora is out of balance?
Typical signs include itching, burning, a change in odor, or unusual discharge. Sometimes an imbalance is present without strong symptoms, for example through an altered pH level. If you’re unsure, a gynecological exam can help.

Can nutrition really influence vaginal health?
Yes. The gut and vaginal microbiomes are closely connected. Probiotic foods like yogurt or sauerkraut, as well as prebiotic foods such as oats, onions, or garlic, can support balance. Highly processed foods, excess sugar, or alcohol tend to be more disruptive.

Is an infection always a sign of poor hygiene?
No. Most vaginal infections are caused not by too little care, but by too much or the wrong kind of care. Stress, hormonal changes, or medications can also disrupt the microbiome. Less is often more.

How often should I wash the intimate area?
Once daily with warm water is usually sufficient. If needed, you can use a pH-neutral, fragrance-free intimate cleanser. Washing too frequently can damage the natural protective layer.

Can lubricants affect vaginal flora?
Yes. Products with fragrances, harsh ingredients, or spermicidal additives can harm lactobacilli. If you’re sensitive, choose pH-neutral, gentle products that respect natural balance.

Does my partner need treatment if I have an infection?
In most cases, no. Bacterial vaginosis and yeast infections are not considered sexually transmitted diseases. However, if symptoms recur frequently, medical clarification is recommended.

What can I do to support my vaginal flora long-term?
A mindful approach to nutrition, stress, care, and intimate products helps stabilize balance. Small, consistent choices are often more effective than short-term measures.

When Should I Seek Medical Advice?

If symptoms persist, are severe, or recur regularly, it’s important to seek medical advice. Your body sends signals – and it’s absolutely right to take them seriously.

Medical Disclaimer

The content of this article is intended for general information and guidance only. It does not replace individualized medical advice, diagnosis, or treatment by a physician or qualified healthcare professional. Every vagina is unique and may respond differently to changes in care, nutrition, or lifestyle.

If symptoms persist, worsen, or recur, we recommend consulting a healthcare professional. The information provided here is meant as accessible support to help better understand bodily connections and encourage mindful awareness – not as medical instruction.

About Dr. Jule Schmücker

Dr. med. Jule Schmücker is a gynecologist based in Düsseldorf. After graduating in medicine from Heinrich Heine University Düsseldorf in 2020, she initially began her specialist training in a hospital setting. In parallel, she worked on her doctoral thesis, which she completed in early 2024. In 2025, she transitioned to outpatient care and has since been treating patients at a medical practice in Düsseldorf-Bilk.