According to the World Health Organization (WHO), around 19% of the global adult population have severe gum disease, which makes up around 1 billion people worldwide.
Thus, it becomes very important to practice good oral hygiene for better oral health. One important yet often overlooked component of good oral hygiene is your diet.
Surprisingly, the diet you consume can help you prevent gum disease. Therefore, knowing the relationship between diet and gum disease would help you make the right food choices to keep your gum healthy.
In this article, we are going to discuss the link between diet and gum disease and how adding certain foods can help you maintain optimal oral health.
The Basics About Gum Disease
Gum disease is an infection of the gums that can damage the soft tissue and bone that support the teeth. The initial stage of gum disease is gingivitis (inflammation), which may lead to a more serious stage of periodontal disease, eventually resulting in tooth loss.
In essence, gum disease results from plaque, a sticky film of bacteria on the teeth and gums. If this film is not removed by regular brushing and flossing, tartar can develop, which can only be excised at the dentist’s office. Tartar accumulation can cause inflammation in the gums, which are characterized by red, swollen, and easily bleeding gums.
How Does Diet Affect Gum Health?
What you eat has a direct effect on your gums. Several nutrients play an important role in maintaining healthy gums and provide possible prevention of gum diseases.
For example, Vitamin C is essential to healthy gums. It helps in the healing process and regeneration of the gum tissues; a deficiency of this nutrient may result in inflamed and bleeding gums.
Similarly, fruit and vegetable antioxidants reduce inflammation by fighting against bad bacteria in the mouth. Omega-3 fatty acids-rich foods, such as salmon and flaxseeds, help fight against inflammation and hence decrease gum inflammation, therefore improving general oral health.
On the other side, sugar-rich and processed food go hand in hand with the increased prevalence of gum diseases. Sugar favors the kind of bacteria that are bad for the mouth since they form plaque and inflict damage on gums. Finally, acidic food and drinks wear down the enamel on teeth and irritate the gums.
Therefore, it is equally important to make conscious choices about what to eat. Taking a diet rich in nutrients and avoiding foodstuffs that have harmful effects can go a long way in improving your oral health.
Best Foods to Eat for Healthy Gums
Foods rich in Omega 3 Fatty Acids
Omega 3 fatty acids are known for their anti-inflammatory properties. This property helps reduce gum inflammation, a common presentation in gingivitis.
- Leafy greens: These vegetables are dense in vitamins and minerals, especially in vitamin C and calcium. Both of them are crucial for the strength of your gums. You can add them to your diet to have healthy gums and strong teeth.
- Nuts and Seeds: Nuts and seeds contain substantial amounts of healthy fats. Almonds, walnuts, and flaxseeds are some of the common foods that are rich in these nutritional elements. They are also rich in calcium and antioxidants besides containing healthy fats. After all, all these nutrients work in conjunction to ensure optimal health of your gums and prevent gum inflammation.
- Dairy: Milk, cheese, and yogurt are very good sources of calcium and vitamin D for the teeth and gums. These dairy foods also have probiotics for good oral health.
- Berries: All berries have plenty of antioxidants and a decent amount of vitamin C that can act against inflammation for healthy gums. Having various berries would provide an excellent boost to gum health.
- Citrus fruits: Oranges, grapefruits, and lemons are a rich source of Vitamin C. It is a nutrient that plays a crucial role in maintaining healthy gums.
- Green Tea: Green tea, owing to the presence of catechins, is antibacterial, anti-inflammatory, and lowers the inflammation of the gums.
- Carrots and Apples: These crunchy fruits and vegetables have excellent rubbing properties against your teeth and gums, acting like a cleaning agent, rubbing off plaque. They also contain vitamins and minerals, which are beneficial to gum health.
One thing is clear now: a well-devised, prudent diet will enhance gum health. You will need to add more from the list of nutrient-dense foods to ensure a balanced menu that provides your gums with the vitamins and minerals you need.
Foods to Avoid for Better Gum Health
sugary Foods and Drinks: Sweet foods and drinks with high sugar levels can cause gum disease. Sugar feeds harmful bacteria in the mouth, which accumulates and causes plaque and inflammation of the gums. To save your gums, limit your intake of soft drinks, candies, and desserts.
Processed Foods: Processed foods are often riddled with extensive levels of added sugars, unhealthy fats, and preservatives that may have a cumulative adverse effect on your teeth. Limit foods like chips, fast food, and prepackaged snacks in your diet to continue to maintain gum health.
Acidic Foods and Drinks: Foods and drinks that may be acidic will damage the tooth enamel and irritate the gums. While such foods as citrus fruits have value in being consumed in their moderate quantity with their high Vitamin C, overconsumption will do more damage than good. It’s all about balance.
Starchy Foods: These may include foods like white bread, pasta, and potatoes that cling to teeth and gums and provide a good medium for the growth of unwanted bacteria. Other important whole grains work better not only on your general health but also for the health of your gums.
Alcohol: Alcohol can make your mouth dry through a decrease in the amount of saliva. Saliva possesses a function that cleans food particles and bacteria in the mouth. Some alcoholic drinks are also high in calories. Individuals who frequently drink alcohol have a high chance of getting gum diseases.
By avoiding these foods and drinks, you can reduce the risk of gum disease and promote better gum health. Making smart dietary choices can help keep your gums healthy and prevent problems before they start.
Tips for Incorporating Gum-Healthy Foods
- Balanced Meals: Be sure to incorporate many varieties of gum-healthy foods, such as leafy greens, nuts, and lean proteins, into your meals. By planning your diet, you are likely to make better food decisions, steering you away from unhealthy choices.
- Healthy Snacks: Take snacks that support gum health, such as yogurt, nuts, and fresh fruit. Avoid sugary and processed snacks, which can exacerbate gum disease.
- Water: Just drinking enough water can remove all the food particles and bacteria in your mouth and decrease the chance of plaque accumulation and gum inflammation. Water can be your best friend when maintaining proper oral hygiene.
- Add Probiotic Foods: Probiotics in foods such as yogurt can help balance the bacteria in your mouth and promote good gum health while reducing gum disease risk.
With these steps in your routine, you will already have taken the lead in keeping your gums healthy and preventing gum disease. However, the most important recommendations are consistency and mindful eating.
FAQs
Can diet alone prevent gum disease?
Eating a healthy diet can go a long way in preventing gum disease, but healthy oral hygiene practices should also be implemented, such as regular tooth brushing, dental flossing, and dental check-ups.
If you have gum disease, what kind of food should you eat?
Foods high in Vitamin C, antioxidants, and Omega-3 fatty acids will be great for the health of your gums. Some of these foods may include leafy greens, berries, and salmon, which will help your gum tissue heal and reduce inflammation.
What is the purpose of green tea when fighting gum disease?
Green tea contains catechins that help reduce gum inflammation and rid the mouth of detrimental bacteria. Drinking green tea could aid gum health.
How long does it usually take for these changes in diet to make a difference in gum health?
Positive dietary changes can become visible in gum health within a few weeks. Proper health-enhancing nutrition with routine oral hygiene improves gum health with incredible results.
The Bottom Line
A healthy diet is a big protector against gum diseases and for maintaining good oral hygiene. If you can truly understand the relationship between diet and gum health, you will be able to make better choices for the betterment of gums.
Fill up with nutritious foods that are rich in nutrients, and leave those containing sugar, processed content, and acidity alone. You also need to remember that a healthy and balanced diet should be coupled with good oral hygiene practices for maximum results.
