/ 03 September 2026

6 Intimate Health Myths Busted By An Expert

Gut health may dominate the wellness conversation but the vaginal microbiome deserves just as much attention. Home to billions of bacteria, it protects against infection, maintains a healthy pH and supports the body’s natural defences. Hormones, medication, hygiene, stress, sexual activity and lifestyle can all affect it, so knowing what actually helps isn’t always straightforward. Here, SL contributor Lucy Miller separates fact from fiction and explains what’s really worth your time and money.

Lucy Miller

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MYTH: Eating lots of sugar causes thrush.

TRUTH: Not exactly.

There’s surprisingly little evidence that eating sugar directly causes thrush in otherwise healthy women. However, persistently high blood glucose levels – particularly in people with poorly controlled diabetes – are associated with a greater risk of recurrent infections. Excess glucose in the blood and tissues can create conditions that allow Candida albicans to multiply, making an infection harder to clear. Rather than cutting out sugar entirely, it’s more helpful to focus on your overall diet.

To support healthy blood sugar levels and reduce the risk of recurrent thrush, aim for a varied, fibre-rich diet that includes plenty of wholegrains, beans, vegetables, ground flaxseed, nuts and seeds. Limit processed foods, refined sugars and carbohydrates, and aim to drink around two litres of water a day. It’s also worth reducing alcohol intake. There is some evidence that lactose may encourage Candida growth, so if you have an active infection, you could try reducing certain dairy products temporarily and see whether your symptoms improve.

MYTH: All probiotics are the same.

TRUTH: It's strain-specific.

Not all probiotics contain the same bacteria, so it’s worth choosing one that contains strains specifically researched for vaginal health. Lactobacillus naturally occurs in the vaginal microbiome, helping to maintain an acidic environment that limits the growth of Candida and harmful bacteria. Research suggests certain probiotic strains may help restore the vaginal microbiome alongside conventional treatment for recurrent bacterial vaginosis or thrush. Antibiotics can also disrupt the gut and vaginal microbiome, so some people may choose to take a probiotic afterwards to support the recovery of beneficial bacteria.

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Intimate Flora

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MYTH: Your gut health has nothing to do with vaginal health.

TRUTH: Yes it does.

The gut and vaginal microbiomes are separate ecosystems but they're connected through the immune system and wider microbial health. While scientists are still learning exactly how they interact, a healthy gut microbiome may indirectly support vaginal health by promoting immune function and reducing inflammation.

MYTH: Cranberry juice prevents UTIs.

TRUTH: Only in some people.

Cranberry products may help reduce the risk of recurrent urinary tract infections in some women because compounds called proanthocyanidins (PACs) appear to make it harder for bacteria to stick to the urinary tract. However, sugary cranberry juice isn't the best option and it won't treat an active infection or replace antibiotics when they are needed. If you're prone to recurrent UTIs, stay hydrated and consider an unsweetened cranberry juice. Alternatively, a cranberry and D-mannose supplement may be a more practical way to obtain an effective dose.

MYTH: Vaginal health is all about hygiene.

TRUTH: No, in fact over-cleansing can be harmful.

The vagina is self-cleaning and doesn't need scented washes or antibacterial products. In fact, over-cleansing can disrupt the natural microbiome and protective acidic pH, increasing the risk of irritation and infection. Good vulval care is simple: wash externally with warm water, use a gentle cleanser only if needed and avoid fragranced products around the intimate area. It's also worth choosing breathable cotton underwear, changing out of wet swimwear or gym clothes promptly and avoiding unnecessary use of intimate deodorants or wipes.

The Vault Stock

MYTH: Vaginal health doesn't change with age.

TRUTH: Of course it does.

As oestrogen declines during perimenopause and menopause, the vaginal microbiome changes too. Lactobacillus levels fall, vaginal pH rises and dryness, irritation and recurrent infections can become more common. Nutrition supports healthy ageing overall but hormonal changes are the primary driver of these symptoms. To support vaginal health during perimenopause and menopause, focus on phytoestrogen-rich foods such as soya, tofu, edamame and flaxseed, alongside healthy fats from oily fish, avocados and extra virgin olive oil.

Finally, some fast facts worth remembering…

A healthy vaginal pH is usually between 3.8 and 4.5.
The vagina is naturally home to billions of bacteria that protect against infection.
Around 75% of women will experience thrush at least once in their lifetime, and around 5-8% experience recurrent thrush.
Bacterial vaginosis is the most common cause of unusual vaginal discharge in women of reproductive age.
Antibiotics are one of the biggest disruptors of the vaginal microbiome.
Chronic stress can alter immune function, making infections more likely.

DISCLAIMER: Features published by SheerLuxe are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.