Our smiles are how we present ourselves to the world. Its often the first thing someone will notice and that smile can leave a lasting impression. When we think about oral health—our teeth, gums, and mouth—we often see it as separate from our overall health. But in reality, our physical, mental, and oral health are deeply connected, working together to support our well-being. A smile not only brightens our day and the day of others, but is often a reflection of our overall health and well-being.
Just as a smile connects us with others, the health of our teeth and gums connects deeply with our body’s overall health. This brings us to the importance of nutrition in supporting not just a beautiful smile, but also strong teeth and healthy gums. What we eat plays a crucial role in maintaining oral health, and by making mindful choices, we can ensure that our smiles stay as vibrant as we feel. Let’s explore how nutrition can be a powerful ally in caring for our oral health.
Why Oral Health Matters
A healthy mouth lets us communicate, smile, and enjoy the wide ranges of flavors from our favorite foods. Healthy teeth and gums also play a crucial role in helping us unlock the nutrients we need from our diet, thus impacting our overall health, including our heart and brain.
Maintaining good oral hygiene, like brushing, flossing, and regular dental checkups, is essential. But what we eat also directly affects our oral health.(1) In addition to keeping your mouth clean and healthy, what we put in our mouths can both directly and indirectly influence how healthy or unhealthy our mouths are. Certain nutrients from our food help build and maintain strong teeth and gums, just as they support other parts of our body, while others may negatively impact oral health as well.
How Your Gums and Teeth Can Be Affected
Oral health issues often start with the gums. Gingivitis, an inflammation of the gums, is the most common gum disease. It begins when bacteria in the mouth build up, leading to plaque and tartar. If left untreated, gingivitis can progress to more severe conditions like periodontitis, cavities, and even tooth loss. (1,2,3, 4)
Cavities occur when tooth enamel breaks down, leading to decay. These small holes in the teeth can cause pain and infections, especially in children. In fact, cavities are the most common chronic diseases of childhood in the United States. (5)
Oral Health and Its Connection to Overall Well-being
Oral health issues don’t just stay in your mouth. Advanced gum disease can increase the risk of diabetes, heart disease, stroke, certain cancers, and even dementia. (1,4,6) Shockingly, people with periodontal disease are almost twice as likely to have a heart attack as people with healthy gums! (7) The bacteria in our mouth can travel throughout the body, triggering inflammation and other health issues. This “traveling bacteria” is what puts those with poor oral hygiene at higher risk for these chronic diseases than others.
Our mouths’ have a healthy microbiome, which does a lot of amazing and beneficial things but, when the bacteria in that microbiome get out of whack the unhealthy bacteria can take over. As those unhealthy bacteria takes over, it can travel to places in our bodies its not supposed to go. In response, our immune system steps into action and mounts an inflammatory attack on the bacteria to get rid of them, leading to an increase in inflammation in our bodies. (7)
Dry mouth is another common concern, making it difficult to taste, chew, and even talk. In order to fully taste the components of our meals (or snacks), our tastebuds need the food to be surrounded in fluid, like saliva, having a dry mouth can make foods you normally love tasteless or unpleasant tasting. Dry mouth can also lead to tooth loss, further affecting our ability to eat and speak comfortably. (6)
Oral health problems can also impact our social and mental health. Issues like missing teeth or dry mouth can lead to social isolation and lower self-esteem. (6)
Nutrition Tips for Better Oral Health
In addition to regular brushing and flossing, what you eat can significantly influence your oral health. Sugary and sticky foods, like candies and sodas, can worsen oral health problems. (7) Bacteria in the mouth feed on sugars producing acids. The acid produced can erode tooth enamel leading to cavities and gum disease. (5,7) Table sugar (sucrose) is one of the favorite foods for the bacteria Streptococcus which causes the development of plaque. (3)
But reducing added sugars isn’t the only solution. A balanced diet rich in essential nutrients is key to maintaining a healthy mouth. For example, vitamin C helps prevent gum disease, while vitamins B3, B6, B12, and folic acid support a healthy tongue. (3)
Fun Fact: Scurvy (the disease of vitamin C deficiency) was common in the 16th-18th century amongst those making long journeys across the oceans (ie pirates). After fresh fruits and vegetables ran out, it was noticed that these sailors were developing strange symptoms. They were bruising more easily, cuts and scrapes were taking longer to heal, and some even lost their teeth during the voyage. This is because of Vitamin C’s role in collagen production! Our gums require collagen (a major connective tissue in our bodies) to maintain health and to “hold on” to our teeth! (10)
Boost Your Oral Health with These Tips:
Here are some ways to improve your oral health through nutrition:
- Enjoy sugar-free teas and coffees: Swap sugary drinks for beverages sweetened with alternative sweeteners like Stevia or Splenda.
- Eat sugary treats with meals: This reduces the time sugars stay in contact with your teeth.
- If you’re going to enjoy a sweet treat enjoy it in one sitting instead of spreading it across the day. This reduces the duration of sugar contact with the bacteria in your mouth.
- Rinse your mouth with water after eating: It helps remove sugars and acids from your mouth.
- Choose hydrating foods and drink sugar free beverages during your meal: Foods like bananas and watermelon can help keep your mouth moist.
- Limit sugary and acidic foods and drinks. Cutting back on nighttime snacking of sugary, sticky, and acidic foods helps limit the amount of acids and plaque your oral bacteria can make overnight.
The Bottom Line
Oral health is a vital part of your overall well-being. By eating a balanced diet rich in fruits, vegetables, and essential nutrients, you can reduce the risk of cavities, gum disease, and other oral health issues. Plus, a healthy mouth helps you enjoy a variety of delicious foods.
If you need support in maintaining healthy teeth and gums, I’m here to help as a registered dietitian. Together, we can create a joyful and balanced nutrition plan that supports both your oral and overall health.
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://www.health.harvard.edu/staying-healthy/rinse-brush-floss-scrape-and-repeat
(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/
(10) The British “Limeys” were right: A short history of scurvy. Military Health System. (2022, January 10). https://health.mil/News/Articles/2022/01/10/The-British-Limeys-Were-Right-A-Short-History-of-Scurvy
