Turns out the key to boosting libido could be as simple as opening the fridge. Read on for the best foods to help relight your fire, naturally

If your romantic encounters have been feeling more like a flickering candle than a blazing bonfire lately, you might just find the answer to reigniting your flame of passion in the most unexpected of locations: the kitchen.

The well-worn phrase “you are what you eat” may be so overused it’s at risk of being wellness wallpaper, but when it comes to erotic pleasure, research suggests it also extends to our sex drive. But don’t just take our word for it.

Earlier this year, academics from Stanford University published a study revealing women who switched to a vegan diet saw their libido levels skyrocket – with one participant reporting an eye-popping 383 per cent increase in arousal after following a plant-based eating plan for eight weeks.

But that’s not all. A study of over 21,000 men published by the American Medical Association found that following a high-quality diet (think vegetables, fruit, nuts, legumes and fish) was linked with a lower risk of developing erectile dysfunction.  

So, what’s going on? Melbourne-based naturopath, Freya Lawler, explains that our diets affect our libidos for one simple reason: eating certain foods can increase blood flow and impact our hormones, along with mood and energy levels.

“The mechanisms diet have on the body revolve around optimising blood glucose and providing anti-inflammatory properties, both of which aid in regular bodily mechanisms, including sexual function,” she says. “Food also affects our overall mood, and psychological conditions like anxiety and depression are common contributors to reduced sexual desire.”

But the million dollar question is: what are the ‘wrong’ foods when it comes to libido? And which ones can help put a bunsen burner under our sex drive? We made it our mission to find out – all in the name of science, of course.

Pump up the protein 

Turns out this hero macro isn’t just responsible for gains in the gym. An important factor when it comes to our diet and, in turn, our sex drive is feeding the neurotransmitters responsible for desire by consuming enough amino acids. And guess where they’re most commonly found hiding? 

“Protein is actually made up of amino acids, which are the building blocks of our neurotransmitters that keep us happy and drive our sexual desire,” confirms Lawler. “So 

if we link that with poor mental health, we’re absolutely running at a deficit of the things that are going to encourage us to engage in regular sex.”

But not all protein sources are created equal. Studies have shown that consuming too much red and processed meat (aka bacon, salami and the like) could be associated with a higher risk of erectile dysfunction, whereas protein sources like seafood could in fact have the opposite effect. 

Case in point? Fish is one of the richest sources of vitamin D, which can help fire up your energy levels (a vital component for enthusiastic bedroom sessions). The vitamin has even been linked to more intense orgasms, thanks to the hit of dopamine it can provide.

And if you’re keen to see if a vegan diet could boost your libido, à la the study from Stanford, lentils, beans, tofu and tempeh are all good sources of protein. So eat up and (if all goes well) prepare to get seriously busy.

Gimme some (natural) sugar

Healthy fats, like those that are found in avocados, nuts and olive oil, aren’t just a win for your salad and green smoothie. They’re also vital for hormone production, 

and a diet that doesn’t pack enough of them can lead to lower levels of oestrogen and testosterone – key players in your sexual health.

The same goes for sugars. While a high sugar intake can lead to insulin resistance, nutrition experts tip we still need a healthy blood sugar balance to support energy and sexual desire. Caveat: this doesn’t mean adding a sweet snack to your daily diet, so step away from the Tim Tams and family block of fruit and nut. Instead, make sure your body’s well stocked with natural sources. Think lactose (in milk), fructose and glucose (in fruit, vegetables and honey) and maltose (in wheat and barley).

“Ideally, we want a steady blood sugar level to help us feel consistently content and full of vitality,” says Lawler. “There’s actually some research showing that restricting sugar intake is associated with vaginal dryness. Obviously you could use a lubricant, but the easiest way to tackle this with your diet is an apple a day.” Seems there’s a little more to that old saying than we realised.

Carbohydrates are your friend

Once upon a time, carbs were seen as the diet devil. Luckily, those days are long gone. One of the most important building blocks of a healthy diet, getting enough quality carbohydrates is akin to putting top-quality fuel into a race car to keep the engine humming. In other words, following a low-carb diet could be squeezing all the spice out of your sex life. 

The scientific reason? Carbohydrates are crucial for energy, and when your body runs low, so does your stamina. According to a study published in the Journal of Clinical Endocrinology & Metabolism, carbs play an important role in regulating serotonin levels, which are literally essential for mood and libido. 

The healthiest sources guaranteed to deliver lasting stamina (both in and out of the bedroom) are foods like wholegrains, vegetables, fruit and legumes. So pile them onto your plate, pronto, for more satisfying sex (starting tonight!). 

Graze the Mediterranean

A Room with a View, Under the Tuscan Sun, Roman Holiday – there might be a very good reason beyond the incredible architecture and scenic beauty that all of these classic romantic movies were set in Italy. As nutrition gurus continue to remind us, the Mediterranean diet is beneficial to our health. Turns out it could also naturally help increase our libido.

“Research shows that this diet, with its emphasis on a wide variety of vegetables, fruit, nuts, legumes, olive oil, wholegrains and fish, is high in antioxidants and low in saturated fat, making it the ultimate bedroom booster,” confirms Lawler.

In fact, there have been multiple randomised trials that have analysed the long-term effects of this famously effective diet on performance. 

“Long-term adherence to the Mediterranean diet results in better sexual function, regardless of menopausal and metabolic syndrome status,” adds Lawler. “And it’s true for both men and women who may be experiencing sexual dysfunction – everything from erectile trouble to low mood and vaginal dryness.”

So, do as the Italians do and live la dolce vita. Your sex life will thank you for it.