4 Best foods for healthy teeth and gums

Brushing your teeth regularly is important but it is not the only way to protect your oral health. The foods you eat every day can also affect the bacteria in your mouth and the health of your teeth and gums.

Experts suggest that eating a balanced diet with vegetables whole fruits, beans whole grains, and other nutritious foods may help support oral health. Limiting sugary foods and refined carbohydrates can also help reduce the risk of tooth decay

What is the oral Microbiome?

The human mouth contains around 700 types of bacteria, along with viruses, fungi, and other tiny organisms. Together these are known as the oral microbiome.

Some of these microorganisms are helpful, while others can cause problems when they grow too much. Keeping a healthy balance between them is important for maintaining healthy teeth and gums.

For example a harmful bacterium called Streptococcus mutans feeds on sugar and produces acids. These acids can damage tooth enamel the hard outer layer of teeth and increase the risk of cavities.

Other bacteria may help control the growth of harmful microorganisms and support a healthier environment in the mouth.

How can oral bacteria affect overall health?

An unhealthy balance of bacteria in the mouth may increase the risk of gum disease. Researchers have also found links between certain oral bacteria and health conditions such as heart disease diabetes, Alzheimer’s disease and inflammatory bowel disease.

However these links do not necessarily mean that oral bacteria directly cause these conditions.

More research is needed to understand the relationship.

#Foods that may support oral health

Certain foods contain nutrients and natural compounds that may help maintain a healthier balance of bacteria in the mouth.

# Green leafy vegetables

Vegetables such as spinach, kale beetroot and radishes can be useful additions to a healthy diet. Some of these vegetables contain nitrates which certain mouth bacteria can convert into compounds that help blood vessels relax. This process may support healthy blood pressure and heart function.

Eating a variety of vegetables also provides vitamins and minerals that support overall health.

•Green leafy vegetables

Vegetables such as spinach, kale beetroot and radishes can be useful additions to a healthy diet. Some of these vegetables contain nitrates which certain mouth bacteria can convert into compounds that help blood vessels relax. This process may support healthy blood pressure and heart function.

Eating a variety of vegetables also provides vitamins and minerals that support overall health.

Raw garlic

Raw garlic contains a natural compound called allicin, which has shown activity against some harmful bacteria in laboratory studies.

Although garlic may have antibacterial properties more research is needed to determine how much eating it can benefit the oral microbiome in everyday life.

Tea and dark coloured berries

Tea and dark coloured berries contain natural compounds called polyphenols. Some studies suggest that these compounds may help limit the activity of bacteria linked to tooth decay and gum disease.

Cranberries have also been studied for their possible effects on harmful oral bacteria and plaque formation. However, sweetened cranberry juice can contain high amounts of sugar so eating whole cranberries or choosing unsweetened products may be a better option.

Cheese

Cheese may also support dental health. It contains nutrients such as calcium and protein that help maintain strong teeth.

A small study found slight changes in the types of bacteria present in the mouth after participants ate cheese.  However more research is needed to understand its effects on the oral microbiome.

Foods you should limit

Some foods can encourage harmful bacteria to grow in the mouth particularly when eaten frequently.

Experts recommend limiting

•Sugary foods and drinks

•White bread and other refined carbohydrates

•Biscuits and cakes

•Crackers and similar processed snacks

Sweetened fruit juices and soft drinks

Bacteria in the mouth can use sugars to produce acids that weaken tooth enamel. Some refined carbohydrates also break down into sugars during digestion, which can contribute to tooth decay.

Reducing how often you consume these foods may help protect your teeth.

Brushing and flossing are still essential

Although a balanced diet can support oral health it cannot replace proper dental care. To help keep your teeth and gums healthy

Brush your teeth twice a day with fluoride toothpaste.

Clean between your teeth daily using dental floss or another suitable interdental cleaner.

Limit sugary snacks and drinks.

Drink water regularly especially after meals. Visit a dentist regularly for check-ups and professional advice.

Final thoughts

Your daily food choices can play an important role in keeping your teeth and gums healthy. Vegetables whole fruits beans, whole grains cheese and other nutritious foods can support overall health and may help maintain a healthier balance of bacteria in the mouth.