When it comes to healthy gums, it’s critical that you have a proper diet, to support a clean and healthy gum line. While teeth are critically important to your overall oral health, it also is important to have healthy gums.
1. Sesame Seeds
Sesame seeds help to remove things from your mouth (like food), and they also help with plaque. As an added bonus, they also help to re-mineralize your enamel. As a third feature, sesame seeds are also high in calcium, which helps with bone density throughout your body (and mouth). Though they may be small, sesame seeds are a great food to start with, if you are looking to have healthier gums.
Yogurt is a great food to assist with healthy bones. It also provides many different benefits for your gums. One of the biggest benefits is the probiotic content of yogurt, which research seems to show, actually works against the cavity-causing bacteria in your mouth. By eating foods rich with probiotic content, you can help fight against cavities and plaque – even as you eat! Though no specific amount is certain to be best, a little bit of yogurt in your daily diet will help combat a wide variety of health concerns.
3. Whole Grains
Whole grains are lower in sugar than many foods, and as such, are a valuable option to help fight against gum disease. This is because research has shown that high blood sugar levels, as well as diabetes, are important risk factors for periodontal disease. Whole grains also assist with your ability to deal with blood sugar issues, and the fiber in whole grains helps you stay full. One study of over 30,000 people showed that over 10 years, the participants who ate three servings of whole grains each day, decreased their risk of poor gum health by over 20%.
Pears offer a somewhat unique benefit in helping to keep gums healthy – they neutralize acid. Why is this critically important? because acid causes enamel to wear away, and this then leads to cavities.
Carrots help to increase production of saliva, which aids in clearing bacteria off of your teeth. Carrots also provide other benefits, like being high in fiber, and being very high in vitamin A. Your gums benefit from the increased saliva production, and also benefit from the multiple vitamins which carrots provide.
Gum is a great way to stimulate saliva production, as well as being a great way to get bacteria off of your teeth. Always opt for sugar free gum, as regular gum contains large amounts of sugar, which can result in cavities.
Somewhat surprisingly, raisins are very good for your gum health. Traditionally, they have been thought of as a bad choice for oral health, as they are very high in sugar. Raisins are optimal for oral health and gums because they contain antioxidants and phytochemicals, which help prevent the growth of bacteria inside your mouth. The caveat here, is consuming raisins which contain no added sugar.
Onions are a fantastic food to consume for better gum health. This is because they help to neutralize the many different types of bacteria found within your mouth. Even better than that, onions have unique microbial properties, which target the specific bacteria that causes gum disease, as well as cavities.
Apples can cause gum pain if eaten incorrectly, but they also provide plenty of nutrients and vitamins. Try cutting your apple into smaller pieces, or blending it, to lessen the risk of any gum pain when eating.
Vitamin C is critical for building and maintaining healthy gums, and kiwis have one of the largest amounts of vitamin C in any fruit. Though they are a little bit harder to find, their flavor and nutritional profile makes them well worth the extra effort.
Coffee with sugar and creamer is not ideal here – go for the black. Coffee has been shown to have some beneficial elements, in terms of protecting your gums and teeth, throughout numerous scientific studies.
12. Sweet Potatoes
Sweet potatoes are rich with a wide variety of nutrients, chief among them – vitamin A. Providing almost 400% of your daily value for vitamin A, one sweet potato also provides vitamin B6, iron, vitamin C, and much more. These vitamins and minerals are all critical for healthy gums.
Nuts provide a wide variety of nutrients, but they specifically contain phosphorous and calcium – two of the most critical elements for optimal gum health. Brazil nuts, almonds, and cashews are three of the best nuts to consume on a regular basis, as they also actively fight against bacteria and decay.
Fish are loaded with many nutrients and minerals, especially if they are wild-caught. Besides the huge boost of omega-3s, fish provide vitamin D, as well as protein. All of these are crucial for healthy gums.
Garlic is a great food for healthy gums, as it provides allicin – an organosulfur compound high in antimicrobial properties. This means that garlic actively fights against bacteria in your mouth, as well as tooth decay.
Water is by far one of the easiest choices to make, when it comes to having healthy gums. Not only is water critical for nearly every human function, it is a great help in washing away sugar, bacteria, and food from your gums. Try to drink at least 64 ounces of water, every day. It is also always best to drink out of a stainless steel water bottle, as these types of bottles will not allow harmful bacteria to grow. There are many options for gum-friendly, stainless steel water bottles, but this is one of our favorite picks.
Oranges are one of the best foods to eat, for healthy gums. They are loaded with beneficial antioxidants, and vitamins. Oranges offer a large amount of vitamin C, which is critical for gum health.
Ginger is a great spice to consume, when it comes to having healthy gums. Not only does it have potent anti-inflammatory effects, it also offers natural protection against gingivitis.
Soy offers many different health benefits, but some studies show that it may help with healthy gums, and specifically may help in preventing periodontal disease. Soy also contains arginine, which is a very important amino acid in helping to prevent plaque and cavities.
20. Red Wine
Surprisingly, red wine may help with healthy gums. Multiple scientific studies seem to support the idea that the antioxidants found in red wine are beneficial, in fighting against oral bacteria.
21. Black And Green Tea
Black and green tea are great for healthy gums, and they also provide numerous other benefits. Some of these benefits include increased fat loss, a better metabolism, lowered disease risk, and better cognitive functioning.
Cranberries are great for you gum health, as they have a unique ability to get bacteria to avoid sticking to surfaces. This ability works wonders, as far as not letting as much bacteria stick to your teeth. This ability has been well-researched, and continues to intrigue numerous scientists. Since bad bacteria (or biofilms) cause more than 70% of all human bacterial infections, consuming foods which allow less sticking of bacteria, is an excellent overall health strategy.
23. Leafy Greens
Leafy greens are single-handedly one of the best foods you can be eating, as they provide a whole spectrum of beneficial nutrients, phytonutrients, and bioactive compounds. However, when it comes to gums, leafy greens are especially great, as they provide calcium – a great building block for your gum’s health. Some of the best leafy greens to consume on a regular basis, are kale and spinach.
Strawberries offer vitamin C, which helps with a variety of processes in the body. However, most interestingly, strawberries are great for your gums, because the vitamin C found in them is a critical element in building collagen. Collagen is an essential protein for keeping your gums strong and healthy.
25. Shiitake Mushrooms
Shiitake mushrooms have shown promise in some scientific research, as a food that helps regulate and less plaque. This is because they offer nutrients which actively work against the bacteria found in our mouths.
How Can I Avoid Problems With My Teeth?
Taking care of one’s teeth is truly a lifelong journey. It starts by brushing regularly. 2-3 times a day is ideal, and the ADA (American Dental Association) also recommends using a toothpaste with fluoride. Here are some of the toothpastes we recommend. Brushing is also key because it helps eliminate plaque and food, which creates a sticky white residue on your teeth, and contains large amounts of bacteria.
When it comes to choosing a toothbrush, there are many different choices. Some of our patients prefer electric toothbrushes, others do not. There are many different toothbrushes on the market, but this electric toothbrush model is one of our favorites.
Another key step in maintaining optimal dental health, is flossing regularly. It is best to buy floss in bulk, if you are looking to not only save money, but to never be without it, so you can always have fresh and clean teeth. There are a number of great flossing options on the market, and in fact there is very little difference between most varieties. One of our favorites can be found here.
We also recommend daily use of a mouthwash, usually after every brushing. This is – in our opinion – the best mouthwash on the market. Eating a diet low in sugar, and high in nutrients, is also critical in maintaining good dental health. Be sure to also drink plenty of water, and cut out beverages which can cause harm to the enamel of your teeth, like soda (even diet).