Let’s talk about something that doesn’t get nearly enough attention: vaginal dryness. It’s super common, especially during perimenopause and menopause, but that doesn’t make it any less uncomfortable. If you’re dealing with itching, burning, or even pain during sex, vaginal dryness may be the cause. Some women opt for hormone replacement therapy (HRT), but if you’re looking for natural remedies for vaginal dryness, there’s good news: certain foods may help your body boost estrogen levels on its own. Enter: phytoestrogens.
What are phytoestrogens and how can they help?
If you’re looking to address vaginal dryness with natural remedies, phytoestrogens are the answers. “With menopause, our ovaries produce less estrogen, and this leads to vaginal dryness and the associated symptoms of vaginal itching/burning, discomfort, and pain with intercourse,” says Stripes Advisory Board Member Cindy Meston, Ph.D, professor of clinical psychology and Director of the Sexual Psychophysiology Laboratory at the University of Texas at Austin. “Some women compensate for this estrogen loss by electing to go on hormone replacement therapy (HRT), but many women prefer to find a solution that helps their bodies to increase its own production of estrogen. Recently, more and more studies have tested the ability of phytoestrogens to do just that — increase a woman’s estrogen levels through diet.”
So, what exactly are phytoestrogens? They’re natural compounds found in plant-based foods like fruits (plums, pears, apples), veggies (beans, sprouts, cabbage, spinach), soy products, grains, garlic, red wine, and tea. These little powerhouses bind to estrogen receptors in your body, mimicking the effects of natural estrogen.
“Phytoestrogens include several structurally different compounds such as isoflavones mainly found in soy, lignans found in grains, and stilbenes found in the skin of grapes,” says Meston. “The name phytoestrogen is derived from the fact that they bind to estrogen receptors in certain regions of the body, and by doing so, they mimic the effects of the hormone estrogen which is produced naturally in women’s bodies.”
Why soy is a game-changer for vaginal dryness
Among all phytoestrogen-rich foods, soy is the best. It’s packed with isoflavones — the most researched type of phytoestrogen — making it the best bet for increasing estrogen levels naturally.
“Of the different forms of phytoestrogens, the isoflavones (soy products) have been the focus of most research because they are the highest in phytoestrogen levels — although the estrogen created from soy consumption is considerably lower than the levels of estrogen our ovaries produced pre-menopause,” says Meston. While she explains that you might need to eat 40 apples to benefit from their phytoestrogens, the amount of soy you have to consume for it to be beneficial is more realistic. “Soy products (soybeans, tofu, tempeh, miso) are the best bet for increasing estrogen and there is growing evidence to support the benefits of soy intake on vaginal health among post-menopausal women,” she says.
The science behind soy
“In a review of 62 studies, including 6,653 women, the use of soy-based phytoestrogens was associated with a significant decrease in vaginal dryness,” says Meston. She also points out that studies report Asian women, who consume more soy than Western women, experience less discomfort during menopause. “In Asia, soy products are a staple food, and the average daily intake of isoflavones is between 15 and 50 mg,” she says. “By contrast, in the West, the average intake is only around 2 mg per day.”
Quick takeaways on phytoestrogens for vaginal dryness
-
Phytoestrogens are natural compounds found in foods like soy, fruits, veggies, red wine, and tea.
-
They act like estrogen by binding to estrogen receptors in your body.
-
Most foods contain only small amounts of phytoestrogens, so soy is your best bet for boosting estrogen naturally.
-
Research shows that eating soy regularly can significantly reduce vaginal dryness in post-menopausal women.
Other simple ways to keep vaginal dryness in check
Aside from tweaking your diet, here are a few easy lifestyle changes Dr. Meston suggests:
-
Use a vaginal moisturizer like Stripes Vag of Honor a few times a week to keep things hydrated.
-
Try a lubricant during sex to minimize discomfort.
-
Take your time with foreplay or self-stimulation before intercourse — this helps get natural lubrication flowing.
-
Avoid harsh soaps, scented products, and douches that can dry out and irritate the vaginal area.
-
Opt for looser clothing and breathable cotton underwear to prevent irritation.
Keeping vaginal dryness at bay long term
Vaginal dryness is frustrating, but it doesn’t have to take over your life. Making small changes — like adding more soy to your diet and using the right vaginal care products — can go a long way in keeping you comfortable. If the dryness persists, it’s always a good idea to check in with a healthcare professional.
At the end of the day, simple shifts in diet and lifestyle can help you feel more confident, comfortable, and in control of your body.
