Canker sores are painful, annoying, and can make eating or talking uncomfortable. If you’ve ever experienced mouth ulcers, you know just how uncomfortable these painful lesions can be! These small open sores can make eating, drinking, and even talking a challenge. At Dental Innovations, Dr. Mark D. Shirley and our caring team understand how canker sores can disrupt your daily life, and we’re here to help you find relief. If you frequently experience these small ulcers, your diet might be playing a bigger role than you think. Certain foods can irritate the soft tissues in your mouth and trigger these sores. The good news? Mouth ulcers, also called canker sores or mouth sores, are small, shallow lesions that develop on the soft tissues inside your mouth or at the base of your gums. Unlike cold sores, these open sores aren’t contagious and don’t occur on the surface of your lips.
Understanding Canker Sores
A canker sore is a small ulcer that develops inside the mouth on soft areas like the base of the gums, inside cheeks, or inside the lips. They are not cold sores, and they are not contagious. But canker sores can be painful and uncomfortable for days. Depending on where they are located, they can make speaking and eating difficult.
What Causes Canker Sores?
Unfortunately, there is no known cause of canker sores. They do tend to run in families, so kids are more likely to get them if their parents have dealt with them. Although it’s not known directly what causes canker sores, they can appear if you:
- Feel stressed
- Feel exhausted
- Injure your mouth
- Wear traditional braces
- Have allergies
- Eat or drink highly acidic foods and drinks
- Have a vitamin deficiency
- Have an immune disease such as celiac, IBD, HIV, or Lupus
The Impact of Diet on Mouth Ulcers
When it comes to eating, mouth ulcers can make meals miserable. The exposed nerve endings in the ulcer react to certain foods, especially those that are highly acidic, spicy, salty, or have rough textures. This reaction can cause severe pain that makes you want to avoid eating altogether. The impact on eating goes beyond just pain. Many people with mouth sores find themselves skipping frequent meals or eating less than they should, which can slow down healing and lead to nutritional deficiencies. Emotional stress from dealing with constant discomfort can also trigger ulcers or make existing ones worse.
General Dietary Recommendations
The key to eating comfortably with canker sores is choosing foods that are soft, bland, and non-acidic. These nutrient-rich foods won’t irritate the sensitive tissue and will help you get the essential nutrients you need without causing additional pain.
Read also: Causes of Metallic Taste on Keto
Foods to Enjoy When You Have Mouth Ulcers
- Bananas: Bananas are an excellent choice; they’re naturally soft, easy to eat, and packed with vitamins that promote healing.
- Melons: Melons like watermelon and cantaloupe are also wonderful because they’re hydrating, gentle on open sores, and provide natural sweetness without being acidic.
- Cooked Carrots and Squash: Steamed or boiled carrots become tender and sweet, making them much easier to eat than raw ones. Cooked squash, whether it’s butternut, zucchini, or yellow squash, has a soft texture that’s perfect for sensitive mouths.
- Mashed Potatoes: Mashed potatoes are the ultimate comfort food and one of the easiest things to eat with canker sores. Make them extra creamy with milk and butter, and ensure there are no lumps that might irritate your sore. Sweet potato mash is equally soothing and adds extra vitamins to your diet.
- Plain Yogurt: Plain yogurt is one of the best dairy options for mouth sores. The cool, creamy texture is soothing, and yogurt contains probiotics that may support overall oral health.
- Plain Milk: Plain milk, whether dairy or non-dairy alternatives, can also be comforting and provides calcium and protein.
- Eggs: For additional protein, soft-scrambled or boiled eggs are perfect choices. Eggs are versatile, easy to prepare gently, and loaded with nutrients. These dairy products and protein sources help accelerate healing by providing the building blocks your body needs to repair tissue.
- Oatmeal: Carbohydrates provide energy and can be very comforting when you’re dealing with mouth pain. Oatmeal is excellent; cook it with extra liquid to make it creamy and smooth.
- Soft Rice: Soft rice, especially white rice cooked until it’s very tender, is another excellent option.
Foods to Avoid When You Have Mouth Ulcers
Knowing what not to eat is just as important as knowing what to eat when you have mouth ulcers.
- Acidic Foods: Acidic foods are the primary culprits. Citrus fruits like oranges, lemons, and grapefruits contain high levels of acid that can burn and sting canker sores. Citrus juices, apple juice, and carbonated drinks are highly acidic and will cause a burning sensation. Even vinegar-based dressings should be eliminated temporarily. Oranges, lemons, grapefruits, and limes are packed with vitamin C, but their high acidity can be harsh on sensitive mouths. Citrus juices can also exacerbate existing sores, making them more painful and prolonging healing time. Tomatoes are another highly acidic food that can irritate the mouth. Whether you’re eating fresh tomatoes, tomato sauce, ketchup, or salsa, the acidity can cause discomfort and trigger canker sores. Coffee is acidic, and its hot temperature can further irritate delicate mouth tissues. Carbonated drinks like soda and sparkling water can also be harsh on the lining of your mouth, making it more susceptible to canker sores. Despite their health benefits, strawberries contain natural acids that can be irritating for those prone to canker sores.
- Spicy Foods: Avoid spicy foods completely while healing. Anything containing hot peppers, salsa, curry, hot sauces, or strong spices will likely cause intense burning and severe pain. Hot peppers, salsa, curry, and spicy seasonings might add flavor to your meals, but they can also inflame sensitive oral tissues. Spicy foods can aggravate existing canker sores and increase your risk of developing new ones.
- Salty Foods: Salty foods and high-sodium foods can sting the ulcer and pull moisture from the tissue. Chips, pretzels, salted nuts, and heavily seasoned foods should be avoided. Chips, pretzels, and other salty snacks can cause small cuts or abrasions inside the mouth, providing the perfect environment for canker sores to develop. The high salt content can also cause stinging pain if you already have an active sore.
- Crunchy and Hard Foods: Crunchy foods and hard foods should be off your menu until the ulcer heals. Toast, crackers, raw vegetables, hard fruits like apples, chips, nuts, and hard candies can all scratch or poke the ulcer, making it worse. While nuts and seeds are packed with nutrients, their rough texture can cause small abrasions inside the mouth, making it easier for canker sores to form.
- Foods with Added Sugars: Avoid foods with added sugars in excess, as sugar can interfere with healing. Refined sugars and preservatives found in processed foods can weaken your immune system and contribute to inflammation, making you more susceptible to canker sores.
- Hot Foods: Hot foods (temperature-wise) can also irritate the tissue; let everything cool to lukewarm before consuming.
- Chocolate: Chocolate contains theobromine, a compound that can sometimes trigger allergic reactions and oral irritation in sensitive individuals. Some people prone to canker sores notice flare-ups after consuming chocolate.
- Dairy: Some people are sensitive to dairy proteins, which may trigger inflammation and contribute to canker sores.
Healthy Food Habits to Help Prevent Canker Sores
If you are prone to getting canker sores, there may be a few changes you can make to help prevent them. You may be able to eat healthy foods to prevent canker sores as well as make some changes to your lifestyle. Dr. Petinge offers a few ideas that can help you prevent them.
- Try limiting your intake of highly acidic foods and drinks. If you notice fewer canker sores, you can slowly add them back into your diet.
- If you are feeling sick or rundown, get plenty of rest. See your primary healthcare provider to see if any underlying conditions are influencing your tiredness or illness.
- Try reducing your stress levels. Try yoga, exercise, deep breathing, and other strategies for helping to manage stress.
- Dentures and traditional metal braces can rub against the inside of your cheeks and cause sores and discomfort. Dental wax can be used on braces to provide a layer of protection. Schedule a checkup with Petinge Dental to see if dentures or braces can be adjusted.
- Good oral hygiene is essential to help prevent or treat canker sores. If your mouth has unchecked decay, plaque, or bacteria building up, then it can make it more difficult for the natural defenses of the body to fight.
- If your canker sores are due to a vitamin deficiency, there are some dietary changes you can make to help prevent them from recurring. Here are five great habits to try:
- Get plenty of B12, iron, and folate in your diet.
- Talk to your primary care or dietician about taking a supplement.
- Eat lots of nutrient-rich fresh foods like parsley, kale, carrots, and spinach.
- Yogurt contains natural probiotics that can be beneficial for your body’s immune system.
- Boost your protein intake.
Additional Tips for Eating with Mouth Ulcers
Beyond choosing the right foods, how you eat matters just as much.
- Temperature Control: Temperature control is essential. Let hot foods cool down to lukewarm before eating. Room temperature or slightly cool foods are often most comfortable.
- Gentle Chewing: Practice gentle chewing and take smaller bites than usual. Eat foods slowly and on the opposite side of your mouth from the ulcer when possible.
- Hydration: Drink plenty of warm water throughout the day to keep your mouth clean and promote healing. A nutritious drink like smoothies made with non-acidic fruits, plain yogurt, and milk can provide essential nutrients when chewing is too painful. Stay hydrated-this is crucial for the healing process.
- Oral Hygiene: Use a soft-bristle toothbrush to clean your teeth gently without irritating the ulcer. Rinse your mouth with warm water mixed with baking soda (one teaspoon per cup) or salt water after eating.
- Dental Appliances: If you have ill-fitting dental appliances like dentures or braces, they may be causing friction that triggers ulcers.
What to Do If You Get a Canker Sore
Sometimes despite your best efforts, you may get a painful canker sore. If you do, here are a few tips to help speed healing and shorten its duration.
- Apply topical analgesic obtained from a local pharmacy.
- Take over-the-counter pain meds like Tylenol.
- Rinse your mouth with warm saltwater. This can help speed healing and decrease inflammation.
- Use only a soft-bristled brush to avoid irritation.
When to Seek Professional Help
Most mouth ulcers heal on their own within one to two weeks. Regular dental checkups can help identify potential causes of recurring canker sores, including nutritional deficiencies, food sensitivities, or issues with dental appliances. If you experience recurring mouth sores frequently, this could indicate a vitamin deficiency, an immune system issue, or another health concern that deserves investigation.
Read also: The Hoxsey Diet
Tongue Ulcers
Tongue ulcers, also known as canker sores, are small, painful lesions on the tongue or inside the mouth. Tongue ulcers, often caused by stress, minor injuries, or certain foods, can be uncomfortable and make eating a challenge. Choosing the right foods can help minimize pain and promote healing. When dealing with a tongue ulcer, prioritize soft, bland, and nutrient-rich foods. Underlying Dental Issues: Ill-fitting dental appliances or sharp teeth can sometimes exacerbate ulcers.
Managing Tongue Ulcers
Some foods can aggravate tongue ulcers, delaying healing and causing additional pain. Drink plenty of water to keep your mouth moist and aid healing. Brush gently with a soft toothbrush and rinse with a mild saltwater solution to reduce bacteria. Most tongue ulcers heal within one to two weeks. Managing a tongue ulcer involves more than avoiding irritating foods. Choosing soft, nutrient-dense options can help soothe discomfort and accelerate healing. If the ulcer doesn’t improve or seems to worsen, don’t hesitate to consult a dentist.
Read also: Walnut Keto Guide