Vaginal Microbiome Guide

A complete overview of what the vaginal microbiome is, why balance matters, what happens when things become disrupted, and how to support long term intimate health.

What Is the Vaginal Microbiome 

The vaginal microbiome is the community of microorganisms that naturally live inside the vagina. This includes bacteria, fungi, and other microbes that work together to protect your intimate health.

A healthy microbiome is dominated by lactobacilli. These beneficial bacteria produce lactic acid, which helps keep the vaginal environment slightly acidic. This acidic pH protects against unwanted bacteria, yeast, and infections.


The Role of Lactobacilli

Lactobacilli are the main protectors of the vaginal microbiome. They:

  • Produce lactic acid

  • Maintain a pH of roughly 3.5 to 4.5

  • Prevent harmful bacteria and yeast from growing

  • Support healthy discharge and odour control

How Vaginal pH Protects You

Your vaginal pH is one of your strongest natural defences.
When the pH is acidic, harmful microbes struggle to survive.
When the pH rises, there is a greater chance of irritation, odour, BV, or thrush.

Why Balance Matters for Vaginal Health

A healthy vaginal microbiome supports everyday comfort, reduces the risk of infections, and is essential for long-term wellness. When the microbiome is balanced, the vagina maintains a self-cleaning environment.

Preventing BV and Thrush

Balanced bacteria reduce the likelihood of:

  • Bacterial vaginosis

  • Yeast infections

  • Recurring irritation

  • Abnormal discharge

Supporting Odour Control and Discharge Health

Healthy flora prevents strong odours and keeps discharge within a normal range in colour, amount, and texture.

What Happens When the Microbiome Becomes Imbalanced

Dysbiosis happens when the good and bad bacteria shift out of balance. This can occur due to antibiotics, hormonal changes, sex, stress, excessive moisture, soap ingredients, or tight synthetic underwear.

Common Causes of Dysbiosis

  • Antibiotic use

  • Period blood changing pH

  • Hormonal changes from contraception or menopause

  • Scented soaps or feminine hygiene products

  • Sweating or poor airflow

  • Semen, which has a higher pH

  • Everyday stress

Symptoms to Watch For

You may notice:

  • Itching or burning

  • Changes in discharge

  • Fishy or strong odour

  • Thick, clumpy, watery, or grey discharge

  • Discomfort during sex

  • Irritation or redness

  • Recurring BV or thrush

How to Support a Healthy Vaginal Microbiome

Small, consistent habits help keep your vaginal microbiome strong and stable.

Hygiene Practices

  • Use a gentle, pH balanced feminine wash

  • Avoid douching

  • Skip fragranced soaps

  • Rinse after exercise or swimming

  • Avoid scented pads and tampons

Underwear and Lifestyle Choices

  • Choose cotton or bamboo underwear

  • Avoid sitting in wet clothing

  • Sleep without underwear to improve airflow

  • Avoid tight synthetic fabrics

  • Prioritise stress management and sleep

Using Calendula and Vaginal Probiotics

  • Calendula suppositories help support normal pH

  • Vaginal probiotics add beneficial lactobacilli

  • Hydration and balanced hormones also support microbiome health

Diet, Probiotics, and Lifestyle Habits That Help

What you eat and how you care for your body directly influences vaginal balance.

Foods That Support Vaginal Flora

  • Yoghurt with live cultures

  • Kefir

  • Sauerkraut

  • Kimchi

  • Garlic

  • Oats

  • Berries

  • Leafy greens

Supplements to Consider

  • Vaginal probiotics

  • Oral probiotics with lactobacillus strains

  • Omega 3 fatty acids

  • Products that support moisture balance during menopause

Habits That Maintain pH Balance

  • Drink plenty of water

  • Reduce sugar intake

  • Exercise regularly

  • Prioritise sleep

  • Limit very tight clothing

When to See a Doctor

Signs You Need Medical Care

You should seek medical advice when:

  • Symptoms are severe or keep returning

  • You notice pelvic pain or fever

  • You have unusual bleeding

  • Home care does not help

  • There is ongoing discomfort during sex

What Your Doctor May Check

A healthcare provider may test:

  • Vaginal pH

  • Presence of bacteria or yeast

  • Hormone levels

  • STIs if symptoms overlap

Frequently Asked Questions

How does the vaginal microbiome differ from the broader genital flora

The vaginal microbiome is a specialised environment dominated by lactobacilli inside the vagina.
The broader genital flora includes microbes on the vulva and surrounding skin, which are more similar to standard skin bacteria.

What is the vaginal flora and why is it important

Vaginal flora refers to the beneficial bacteria that maintain an acidic pH, protect against infections, support healthy discharge, and reduce odour.

What are common signs of disruption in vaginal flora

Signs include itching, odour, irritation, changes in discharge, discomfort during sex, and recurring BV or thrush.

Are there foods or probiotics that support a healthy vaginal microbiome

Yes. Foods like yoghurt, kefir, kimchi, berries, garlic, and leafy greens help support healthy flora. Vaginal and oral probiotics can also help maintain balance. Gentle hygiene and breathable underwear further support the microbiome.



Studies on the vaginal microbiome and dysbiosis

Wu S, Hugerth LW, Schuppe-Koistinen I, Du J.
Opportunities for bacterial vaginosis treatment based on microbiota profiling. NPJ Biofilms Microbiomes. 2022;8:34.

Coudray MS, Madhivanan P.
Bacterial vaginosis: a synopsis of the literature. Eur J Obstet Gynecol Reprod Biol. 2020;245:143-148.

Atassi F, Pho Viet Ahn DL, Lievin-Le Moal V.
Antimicrobial activity of Lactobacillus gasseri and Lactobacillus crispatus strains against common BV and UTI pathogens. Front Microbiol. 2019;10:2900.

Ravel J, Gajer P, Abdo Z, et al.
Vaginal microbiome in reproductive-age women. PNAS. 2011;108 Suppl 1:4680-4687.

Fettweis JM, Brooks JP, Serrano MG, et al.
Differences in vaginal microbiome in African American women versus women of European ancestry. Microbiology. 2014;160(10):2272-2282.

Pramanick R, Mayadeo N, Warke H, et al.
Vaginal microbiota profiles in asymptomatic bacterial vaginosis and candidiasis. Microb Pathog. 2019;134:103599.