If you are what you eat, that’s even more true for your teeth and gums. Maintaining healthy teeth and gums goes beyond brushing and flossing - it also involves paying attention to what you eat. A balanced diet rich in certain vitamins and minerals can support strong teeth and gums, fight bacteria, and prevent cavities. The best diet for healthy gums is rich in fruits, vegetables, lean proteins, dairy, and nuts, while limiting sugary and processed foods.
The Connection Between Diet and Gum Health
When you consume starchy or sugary foods and drinks, you provide sustenance not only for yourself but also for the bacteria in your mouth. Plaque, a thin, sticky film composed of bacteria and other materials, constantly forms on your teeth. When sugars and starches in your mouth come into contact with plaque, acids are produced. These acids can attack the teeth, leading to the breakdown of enamel and tooth decay. Bacteria in plaque also trigger an inflammatory response, causing the breakdown of gums, bone, and other supporting structures of your teeth. Some foods contribute to tooth decay, while others help combat plaque buildup.
Foods That Promote Healthy Gums
Including the right foods and drinks in your diet can be a delicious way to maintain a bright, healthy smile. Here are some foods and drinks that are particularly beneficial for your dental health:
1. Dairy Products: Milk, Cheese, and Yogurt
Dairy products like milk, cheese, and yogurt are good sources of calcium, the body’s most abundant mineral, with 99% of it found in our teeth and bones. Calcium and its partner phosphorus are vital for building tooth enamel and maintaining bone density in the gums, helping to anchor our teeth in place. Cheese increases saliva production, which washes away food particles and reduces the chance of tooth decay. In addition to calcium and phosphorus, yogurt contains probiotics to support gum health, as well as the protein casein, which can help prevent bacteria from adhering to tooth enamel. Choose unsweetened yogurt for added fiber and vitamins and top it with your favorite fresh fruit. Milk is rich in calcium and other important elements, making it an ideal drink for healthy teeth alongside fluoridated water.
2. Leafy Greens
Dark leafy greens like spinach, kale, collard greens, and Swiss chard are packed with calcium, iron, and other nutrients that support good oral health. They're also rich in folic acid, which is beneficial for gum health and may help reduce the likelihood of gum disease. Add a handful of greens to a smoothie or sandwich for an easy nutritional boost.
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3. Apples and Other Fiber-Rich Fruits and Vegetables
Apples are often called nature’s toothbrush. While not a substitute for actual brushing, fruits and vegetables high in fiber like apples stimulate the gums and increase saliva production, which reduces plaque buildup. Slice up an apple and add almond butter for additional protein and dental benefits. Foods with fiber help keep your teeth and gums clean, says the American Dental Association (ADA). They also get saliva flowing. Next to good home dental care, this is your best natural defense against cavities and gum disease. After you eat something that has sugars or starches, your saliva begins to reduce the effects of the acids and enzymes attacking your teeth.
4. Carrots
Like apples, carrots are crunchy and high in fiber, making them a great food for your teeth as they stimulate saliva production. Carrots are also an excellent source of vitamin A in the form of beta-carotene, which supports healthy gums and salivary glands and the mucous membranes lining the inside of the mouth, all essential for protection from disease and infection. Other plant-based sources of vitamin A include sweet potatoes, pumpkin, squash, spinach, kale, and apricots. Snack on baby carrots or add shredded carrots to your salads for a crunchy, tooth-friendly topping. Carrots are good for a variety of reasons, especially when eaten raw. Their crunchy texture can help clean your teeth, acting as a natural toothbrush. The chewing action can also help to massage your gums and improve their health and blood circulation. It is also a great source of phosphorus, a type of nutritional mineral that helps bone production and remodeling.
5. Salmon and Other Fatty Fish
Without enough vitamin D, calcium can’t be absorbed properly, even if you eat plenty of high-calcium foods. Vitamin D also helps with bone mineralization and has anti-inflammatory properties that can help reduce the chances of periodontal gum disease. Salmon and other fatty fish like mackerel, tuna, and sardines are packed with vitamin D and phosphorus, in addition to being good sources of protein. They also contain lots of omega-3s. Other foods rich in vitamin D include egg yolks and some fortified foods like milk, juice, and cereals. Exposure to sunlight naturally triggers the body to produce vitamin D, but people who have limited exposure to the outdoors or live in a region with less sunlight may consider taking a supplement to ensure they maintain an adequate level of this important nutrient. Aim for two 3-ounce servings per week of fish rich in omega-3 fatty acids, roughly 3/4 cup of flaked fish added to stir-fries, tacos, or casseroles. Fatty fish, like salmon, contain high amounts of fatty acids called omega-3s.
6. Lean Proteins
Protein found in foods like poultry, fish, tofu, legumes, milk, and eggs is a key element for rebuilding tooth enamel. Protein sources also contain phosphorus, which, together with calcium and vitamin D, can strengthen teeth and help prevent them from chipping easily. Try adding legumes like lentils, chickpeas, navy beans, pinto beans, or Great Northern beans to salads, soups, and stews. Be aware that some legumes contain phytic acids, which can affect how easily the body absorbs calcium and other minerals. Chicken contains both co-enzyme 10 (CoQ10) and collagen. CoQ10 is an important anti-inflammatory agent that has also been directly correlated with gum disease.
7. Nuts and Seeds
Nuts and seeds are full of elements that benefit your dental health, such as phosphorus and fiber. They're high in calcium, too. Plus, they're an excellent source of folic acid. Great for snacking, nuts and seeds are also low in sugar, which can raise the acidity level in the mouth and negatively impact tooth enamel. Try incorporating almonds, cashews, walnuts, pumpkin, or chia seeds into your meals or snacks. Nuts and seeds are other important sources of omega-3 fatty acids.
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8. Strawberries and Other Vitamin C-Rich Fruits
Strawberries are another excellent source of vitamin C and also contain malic acid, which can help naturally whiten teeth. Vitamin C helps strengthen blood vessels and connective tissue. It also has anti-inflammatory properties that can help reduce gum inflammation and bleeding. Other foods rich in vitamin C include citrus fruits like oranges, kiwi, and grapefruit and vegetables like bell peppers, broccoli, and potatoes. While citrus fruits are beneficial, they can also be acidic. Rinse your mouth with water after eating them to protect your enamel. Mix berries into foods you already enjoy such as oatmeal, yogurt, or cereal, or add to snacks. Keep a stash of frozen berries on hand to enjoy year-round.
9. Green and Black Teas
These teas both contain polyphenols that interact with plaque bacteria. These substances either kill or hold back bacteria. This prevents bacteria from growing or making acid that attacks teeth. Depending on the type of water you use to brew your tea, a cup of tea can also be a source of fluoride. Green tea is rich in antioxidants, particularly catechins and flavonoids, compounds that help reduce inflammation in the gums and inhibit the growth of harmful bacteria that contribute to cavities and gum disease. Green tea's anti-inflammatory and antimicrobial properties can also help reduce bad breath and prevent plaque buildup and may provide some protection against certain oral cancers. Regular consumption of unsweetened green tea is a simple addition to your oral health routine with significant benefits. Substitute a cup of green tea for your morning coffee or enjoy a cup with an afternoon snack. Try green tea as part of your evening wind-down routine, but choose decaffeinated to preserve your sleep. Drinking cups of green and black tea can help your dental health. This is because the drink lacks any sugar (provided you haven’t added any) and can help keep saliva in your mouth while lowering its acidity. It can also help wash away dental plaque and reduce cavities, something that is great for anyone’s mouth.
10. Water
Staying hydrated with plain water is one of the best ways to support your oral health. Drinking water helps wash away particles of food, keeps your mouth at a normal PH level, and prevents bacteria from building up in your mouth, in addition to supporting saliva production. Drinking fluoridated water can also help keep tooth enamel strong and prevent cavities. Many communities add fluoride to their water supply, known as fluoridation, which can reduce tooth decay in children and adults by 25%. Carrying a reusable water bottle with you throughout the day is a good reminder to sip frequently. If plain water isn't your thing, try adding lemons, limes, berries, or cucumbers for a natural flavor infusion. Fluoridated drinking water, or any product you make with fluoridated water, helps your teeth. This includes powdered juices (as long as they don't contain a lot of sugar) and dehydrated soups. Commercially prepared foods, such as poultry products, seafood, and powdered cereals, also can give fluoride. Water is unlike any other drink and is by far the healthiest drink available. Our bodies are made of 60% water, and staying hydrated helps your system distribute healthy nutrients, gets rid of waste, gives your skin a healthy glow, and keeps your muscles moving.
Additional Foods to Consider
- Ginger: Ginger root is considered a healing herb. Its anti-inflammatory properties promote healthy tissue in your mouth, and it’s one of the good herbs for gum disease prevention.
- Shiitake Mushrooms: Shiitake mushrooms uniquely contain the polysaccharide, lentinan which specifically attacks the strain of bacteria that is usually responsible for gum disease.
- Celery: Celery is similar in how it can affect your mouth, acting as a natural toothbrush to an extent. It also has a great combination of vitamin K and calcium. Vitamin K aids in transporting calcium around the body. Celery is probably the closest thing to nature’s dental floss.
Foods to Limit or Avoid
Some foods invite tooth decay. Other foods help fight plaque buildup. Here are some foods to seek out and some to stay away from. To keep your gums healthy, it’s best to avoid sugary foods and beverages in addition to processed carbohydrates. Bacteria feed on the sugars in these foods, making any infection worse.
1. Sticky Candies and Sweets
If you eat sweets, go for those that clear out of your mouth quickly. So thumbs down for lollipops and caramels that have refined sugar. The ADA states that chocolate washes off the teeth more quickly than other candies. Dark chocolate (70% cacao) does have some health benefits. Some studies have shown chocolate is not as bad as other sugary treats. Empty calorie foods such as candy (especially hard or sticky candies like lollipops, mints, taffy, and caramel), sweets like cookies, cakes, and muffins, and snack foods like chips are a cause for dental concern, not only because they offer no nutritional value, but because the amount and type of sugar that they contain can adhere to teeth.
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2. Starchy Foods That Can Get Stuck in Your Mouth
3. Carbonated Soft Drinks
These drinks are the leading source of added sugar among kids and teens. They are loaded with sugar. And most soft drinks have phosphoric and citric acids that wear away tooth enamel. Sugar-containing drinks-soda, lemonade, juice, and sweetened coffee or tea (iced or hot)-are particularly harmful because sipping them causes a constant sugar bath over teeth, which promotes tooth decay.
4. Substances That Dry Out Your Mouth
These include alcohol and many medicines. If medicines are the cause, talk with your dental care provider about getting a fluoride rinse or a fluoride gel for brushing your teeth.
5. Acidic Foods
Nutritious, acidic foods like tomatoes and citrus fruits can have acidic effects on tooth enamel, too, so eat them as part of a meal, not by themselves. While citrus fruits are beneficial, they can also be acidic. Rinse your mouth with water after eating them to protect your enamel. Fruits such as oranges while being very healthy can impact your teeth by raising the levels of acidity in your mouth.
6. Dried Fruits
Dried fruits, including raisins, are also good choices for a healthy diet, but since they are sticky and adhere to teeth, the plaque acids that they produce continue to harm teeth long after you stop eating them. There is a long-held perception that raisins promote cavities. However, one study suggests that compounds in raisins may actually fight tooth decay. Chemicals called phytochemicals such as oleanolic acid in raisins suppress the growth of oral bacteria associated with cavities and gum disease, according to the study.
Eating Habits for Optimal Gum Health
A diet that promotes good oral health is not just about the foods you eat or avoid - when and how you eat them is equally important.
- Eat Sugary Foods With Meals: Your mouth makes more saliva during meals. This helps to reduce the effect of acid production and to rinse pieces of food from the mouth.
- Limit Between-Meal Snacks: If you crave a snack, choose something nutritious. Think about chewing sugarless gum afterward to increase saliva flow and wash out food and acid.
- Drink More Water: Fluoridated water can help prevent tooth decay. If you choose bottled water, check the label for the fluoride content.
- Eat Raw Foods at the End of Meals: According to Dr. Wu, “Food sequencing, or the order in which you consume food and beverages, is important and may help to prevent tooth decay. Try eating acid neutralizing foods after a sweet meal or desert will prevent prolonged acid attacks to your teeth and therefore help prevent cavities.
- Avoid Snacking on Sugary Foods Throughout the Day: Instead of snacking on sugary, carbohydrate-rich, or acidic foods throughout the day, eat these foods just during meal times in order to minimize the amount of time teeth are exposed to acid. In addition, the body produces more saliva to help digest larger meals, which washes away more food and helps neutralize harmful acids before they can attack teeth.
- Don't Brush Immediately After Eating: While it’s always important to brush and floss (especially twice a day if possible), waiting a while after a meal is best.
The Importance of Saliva
Saliva plays a crucial role in maintaining oral health. It helps to:
- Reduce the effects of acids and enzymes attacking your teeth after you eat something that has sugars or starches.
- Restore minerals to areas of teeth that have lost them from the bacterial acids. Saliva contains traces of calcium and phosphate.
- Wash away food particles and neutralize harmful acids.
Sugarless chewing gum is another great saliva maker that removes food particles from your mouth.
Beyond Diet: A Holistic Approach to Gum Health
While diet plays a significant role in maintaining healthy gums, it's essential to remember that it's just one piece of the puzzle. A holistic approach to gum health includes:
- Regular Brushing and Flossing: This helps to remove plaque and bacteria from your teeth and gums.
- Regular Dental Checkups: Regular dental checkups are important to help prevent, identify and treat dental problems before they become more advanced. Through regular examination, cleanings and preventative treatments, our goal is to develop a comprehensive treatment plan to resolve dental issues in the early stages.
- Professional Cleanings: These remove plaque and tartar that you can't remove with brushing and flossing.
- Staying Hydrated: Drinking plenty of water helps to keep your mouth moist and promotes saliva production.