The Nutrition-Oral Health Connection
A 4 minute read
A healthy smile begins with a healthy diet.
Nutrition and oral health are very much connected. Good health and well-being begin with a healthy mouth. A good nutrition assessment includes the mouth because nutrition deficiencies can and do show up there.
A healthy mouth allows us to communicate confidently with others and properly digest food (chew, swallow). Healthy teeth and gums enable us to eat a wide variety of diverse foods, allowing us to get a full range of essential nutrients from our diets.
According to Harvard Health, “A proper dental routine consists of five steps: rinsing, brushing, flossing, tongue scraping, and a final rinse”. It’s recommended to see a dentist for a cleaning and checkup at least once per year (some people with heavy plaque buildup see their dentist 3 times per year). In addition to keeping your mouth clean and healthy, what we put into our mouths affects our oral health directly (by coming into direct contact) and indirectly (from the nutrients we absorb from food that make its way to building our teeth and gums).
How bad things happen in the mouth
Gingivitis (inflammation of the gums) is the most common form of gum disease and can lead to chronic, low grade, whole-body inflammation. Gingivitis starts when bacteria in the mouth build up and cause plaque (biofilm on the teeth that can be removed with brushing and flossing) and tartar (hardened plaque that can only be removed by a professional cleaning). Gingivitis leads to gums that are red, swollen, and bleed easily). If left untreated, gingivitis can lead to worse conditions like periodontitis (gum disease), cavities, and loss of teeth and bone.
Cavities occur in the teeth when the minerals break down and the surface of the tooth decays causing a little hole to develop. According to Medscape, “Cavities are one of the most common chronic diseases of childhood in the United States. Untreated cavities can cause pain and infections that may lead to problems with eating, speaking, playing, and learning”.
Problems that start in your mouth don’t always stay in your mouth
When gum disease progresses, risks increase for diabetes, heart disease, stroke, certain cancers, and even dementia. People who have periodontal disease are about twice as likely to have a heart attack as people with healthy gums. Good cardiovascular health begins in the mouth.
One of the reasons for these increased health risks is due to the movement of bacteria throughout the body. As bacteria from the mouth multiply and travel to places they’re not supposed to be, the immune system mounts an inflammatory attack. If left untreated, chronic, low grade inflammation can start.
Another common oral health problem is dry mouth, which in addition to being very uncomfortable, makes it more difficult to taste, chew, swallow, and even talk.
When the teeth are impacted, they may become loose or need to be pulled out. This reduces our ability to speak and chew.
In addition to how oral health issues can impact physical health, they can also affect social and mental health. For example, having missing teeth, a dry mouth, or a swollen tongue can lead to negative effects on one’s social life, increase isolation, and the negative consequences that come with that.
Nutrition for better oral health
Healthy food = healthy body = healthy gut = healthy mouth.
In addition to regular brushing, flossing, rinsing, and regular dental checkups, what you eat influences your oral health. I’m sure you know, sugar is bad for your mouth. Because the cavity and gum disease-causing bacteria in the mouth feed on sugars in foods and drinks we consume. In fact, sucrose (regular table sugar) is one of the favorite foods of the Streptococcus strains of bacteria that cause plaque. This also goes for starchy foods made with white flour (crackers, bread) because the starches are quickly broken down into sugars by natural enzymes in the mouth. The bacteria feed on sugars and produce plaque and acids that can decay teeth, causing cavities.
Beyond reducing sugar, getting enough essential nutrients is important for your oral health. Some nutrient deficiencies have oral symptoms. For example, severe vitamin C deficiency (scurvy) causes the gums to bleed and teeth to get loose or even fall out. Vitamin B3, B6, B12, and/or folic acid deficiency can show up as a red, swollen, inflamed tongue that may lose the tiny bumps on top so that it appears to be smooth and glossy. Vitamin A deficiency is linked with dry mouth. A comprehensive, professional grade multi-vitamin mineral supplement is something I routinely recommend.
Dry mouth can also be caused by many things we consume. At least one study showed that in some people, the more sugar-sweetened beverages they drank, the drier their mouth. Dry mouth is also associated with people who eat foods that are salty and spicy. Of course, make sure you are drinking adequate fluids. See my blog on hydration here.
Nutrition to improve your oral health
There are many foods and drinks that can help boost your oral health and prevent cavities and gum problems. Reducing sugar is a good first step, and there are other dietary strategies that can help:
● Use sugar-free teas and coffees.
● If you do eat and drink sugary items, enjoy them with meals (rather than savoring them for hours). This reduces the amount of time the sugars are in contact with the bacteria in the mouth.
● Rinse your mouth with water after eating or drinking. This will also reduce the amount of time that sugars and acids stay in your mouth.
● Additionally, rinsing your mouth before brushing can help to remove food particles.
● If your mouth tends to get dry, try eating more bananas, watermelon, and steamed vegetables, and enjoy herbal teas like chamomile. Most importantly, drink plenty of water to stay hydrated.
Enjoy a variety of nutritious organic fruits, vegetables, eggs, grass fed meat and dairy. Some studies show that certain vitamins (vitamin C, folic acid) may help ward off periodontal disease . According to Medscape, there is some evidence that the following foods and drinks may have compounds that reduce the risk of cavities and gum disease in the mouth: green tea, coffee, cocoa extracts, red wine, apple, nutmeg, chicory, mushroom, cranberry, garlic extracts, licorice root, propolis, and the omega-3 fatty acid DHA (docosahexaenoic acid). Once again, a professional grade, comprehensive multi-vitamin/mineral supplement is a good idea.
Calcium and vitamin D are good for your bones, and they’re also good for your teeth. People with low intakes of calcium and vitamin D have a greater risk of cavities and other diseases of the mouth. Foods and drinks that contain calcium and/or vitamin D include dairy (milk, yogurt, cheese), canned sardines and salmon with bones, as well as kale and broccoli. Vitamin D is naturally found in fatty fish, liver, egg yolks, and some cheeses, and is added to milk, some juices, and some yogurts (check the labels).
What you eat and drink also affects the oral microbiome and inflammation of the gums. Eating foods that are higher in vitamins, minerals, fiber, and omega-3 fatty acids can help improve oral health, just as it helps to improve other aspects of health. High-glycemic carbohydrates (sugar, white flour) as well as saturated and trans fats can negatively impact the mouth’s microbiome and increase levels of inflammation and plaque. New research is underway to test whether certain probiotic strains in proprietary mouthwashes and chewing gums can help reduce the consequences of gum disease…stay tuned.
Final Thoughts:
Oral health is a crucial component of overall health, gut health and wellness. Eating a nutritious, balanced diet helps to reduce the risk of cavities, inflammation, and diseases of the mouth. Plus, by drinking sugar-free beverages and rinsing our mouths with water after meals and before brushing, we can help to reduce common problems that occur when sugar lingers for too long.
Want support to boost your oral health? Need personalized recommendations for your health concerns and goals? Book an appointment with me today to see if my product/program/service can help you. Book a free call here.
References
(1) Solan, M. (2024, February 1). Rinse, brush, floss, scrape, and repeat. Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/rinse-brush-floss-scrape-and-repeat
(2) Cleveland Clinic. (2023, June 19). Tartar. https://my.clevelandclinic.org/health/diseases/25102-tartar
(3) Burgess, J. (2020, November 25). Diet and oral health. Medscape. https://emedicine.medscape.com/article/2066208-overview#showall
(4) Siddiqui, R., Badran, Z., Boghossian, A., Alharbi, A. M., Alfahemi, H., & Khan, N. A. (2023). The increasing importance of the oral microbiome in periodontal health and disease. Future science OA, 9(8), FSO856. https://doi.org/10.2144/fsoa-2023-0062
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10445586/
(5) Cleveland Clinic. (2023, March 27). Cavities. https://my.clevelandclinic.org/health/diseases/10946-cavities
(6) Solan, M. (2022, January 1). The senior’s guide to dental care. Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/the-seniors-guide-to-dental-care
(7) Corliss, J. (2022, January 1). Gum disease and heart health: Probing the link. Harvard Health Publishing. https://www.health.harvard.edu/heart-health/gum-disease-and-heart-health-probing-the-link
(8) Office of Dietary Supplements. (2024, January 3). Calcium: Fact Sheet for Health Professionals. U.S. Department of Health and Human Services, National Institutes of Health. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
(9) Office of Dietary Supplements. (2023, September 18). Vitamin D: Fact Sheet for Health Professionals. U.S. Department of Health and Human Services, National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
