V – Conscious Foods

V – Conscious Foods

By Holly Rae, MS, LPC

As a self-proclaimed cook, restaurateur and sexual health counselor, I want to introduce you to my top picks for items that should make it into your basket on your next grocery outing. Here is a list of my favorite natural foods that promote a healthy “V” with “below the belly benefits.”


Your V-Friendly Grocery List

Greek Plain Yogurt, Kimchi, Sauerkraut, Kefir (sour fermented drink), Miso soup, Avocado, Apple, Fresh Cranberries, Pumpkin Seeds, Sunflower Seeds, Almonds, Hazelnuts, Flax Seed, Spinach, Kale, Collards, Cilantro / Parsley / Arugula, Sea Buckthorn Oil, Coconut Oil, Sweet Potato, Raw Garlic, Fresh Ginger, clean WATER.

What is NOT in your basket: Sugar or high-in sugar foods, processed foods, alcohol (sorry!), caffeinated products (sorry, again!)

Read on as I categorize and explain my top picks for foods that support a healthy, happy, juicy, balanced vulva/vaginal skin zone.  


Ph Balancing Probiotic Foods

These foods are high in helpful bacteria that heals the gut and keeps yeast levels in check from overgrowth in our vaginal region.  They help keep our vaginal pH in its preferred acidic range, i.e “balancing” our pH.  When our pH gets out of whack, infections and irritations can flourish.  Eat up…..

-Greek Plain Yogurt  (with lowest sugar added)
- Sauerkraut
- Kefir (sour fermented drink)
- Miso soup


Immune Boosting & Orgasmic Fruits

Studies have linked an apple a day to better orgasms and higher sex drive, claiming that the phytoestrogen in some fruits helps increase arousal and lubrication, while other fruits that are high in Vitamin B6 and potassium support healthy vaginal walls. 

(yep, it’s a fruit and apparently the Aztecs referred to the Avocado Tree as the “Testicle Tree”)
-Cranberry (fresh ones, not the sugary cocktail juice)



Eating various nuts and nut oils provides Vitamin E and Zinc, which is an essential mineral that can help regulate the menstrual cycle and combat itching and dryness.

-Pumpkin Seeds
-Sunflower Seeds
-Flax Seed (rich in phytoestrogen & Omega Fatty Acids  


Green Leafy Vegetables

Leafy greens promote blood circulation which helps prevent vaginal dryness and healthy tissue. Think of your wellness down there every time you order that “power greens” salad.

-Lettuce ( not Ice Berg!)
-Cilantro / Parsley / Arugula


Other Top Picks for V health:

-Sea Buckthorn Oil (helps with vag dryness and circulation)
-Sweet Potato (full of Vitamin A which helps strengthen uterine walls & muscle tissue & fertility
-Raw Garlic  (for its antimicrobial & antifungal properties)
-Fresh Ginger  (to help with menstrual cramps)
-8 glasses of WATER!  (hydration = lubrication, lubrication, lubrication!)



 Make a V-Happy-Meal with two of my favorite pro V recipes.

Sweet Potato Avocado Toast

This recipe is adapted from blogger Just j. Faye who recommends using roasted wedges of sweet potatoes as the “toast”.  Yum!

• 1 sweet potato (cut into three long wedges or “boats”: drizzled with coconut oil & roast at 400 degrees for 20 minutes

• 1 avocado (peeled, deseeded, and mashed with course sea salt, touch of lemon, & dash of red chili flakes (dollop a heaping of mashed avocado mixture on top of the cooled sweet potato wedge

• Salt n Pepper to taste

Optional topping:  fried egg, crumbled feta or goat cheese, pumpkin seeds, or shaved parmesan.


V-licious  Salad

• Selection of leafy greens (spinach, baby kale, arugula)

• Diced crisp apple

• Blueberries

• Fresh or dried cranberries (just a few)

• 1 diced avocado

• Toasted sunflower & pumpkin seeds

Combine all items and toss lightly in olive oil & sea salt



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