What Are The Best Foods For Gum Health?

Ever wondered if certain foods benefit your gums? While “milk for strong bones” is common knowledge, gum health advice can be less clear. This blog explores what research says about the best foods to keep your gums happy.

Why Gum Health Matters?

According to the Centers for Disease Control and Prevention, gum disease affects 47.2% of Americans who are 30 years of age or older. Individuals who have gingivitis, or early-stage gum disease, may observe that their gums are red and swollen. Their gums can bleed as well. Gingivitis can develop into periodontitis, a more severe form of gum disease, if treatment is not received. This more severe kind of gum disease can cause teeth to loosen, the gums to pull away from the teeth, or even cause the teeth to fall out.

Plaque bacteria are the cause of gum disease. These bacteria can infect gum tissue, causing inflammation and disease, according to the American Academy of Periodontology (AAP). Remember to floss once daily and wash your teeth twice a day to get rid of the bacteria that cause gum disease. Furthermore, you ought to schedule a thorough periodontal examination with your dentist at least once a year. Maintaining healthy gums may also be aided by eating a well-balanced diet.

Nutrients for Healthy Gums

Currently, the research on specific foods that promote gum health is somewhat limited. However, existing studies suggest certain nutrients that may benefit gum health.

Vitamin C 

According to research published in Nutrients, foods rich in vitamin C can help reduce gum inflammation. A deficiency in vitamin C can lead to scurvy, characterized by inflamed and bleeding gums. The National Institutes of Health notes that citrus fruits, berries, and leafy greens are excellent sources of vitamin C.

Vitamin B12 

The Nutrients article also indicates that vitamin B12 supports gum health. Deficiency in B12 is associated with bleeding gums, and studies have linked low B12 levels with severe gum disease. Sources of vitamin B12 include animal products like milk, eggs, and meat, as well as fortified breads, pasta, and cereals, as highlighted by the American Academy of Nutrition and Dietetics.

Omega-3 Fatty Acids

A diet rich in omega-3 fatty acids may also contribute to gum health by helping to regulate inflammation in gum tissues, as reported in a study in BMC Oral Health. Good sources of omega-3 fatty acids include flaxseed oil and fish.

These nutrients play important roles in maintaining healthy gums, although more research is needed to fully understand their impact on gum health.

Foods to Limit

Certain foods can have adverse effects on gum health, contrasting with those that offer benefits. According to Dr. Jaclyn Pak, diets rich in refined carbohydrates such as white bread, white rice, and potato chips may contribute to gum inflammation. Additionally, sugary foods, as highlighted in Nutrients, promote plaque buildup, heightening the risk of dental issues including gum disease. Managing the intake of these foods is crucial for maintaining optimal gum health, alongside incorporating nutrient-rich choices that support oral hygiene.

Load up your shopping cart with vitamin C-rich fruits and vegetables, B12-rich animal products or fortified alternatives, and omega-3-rich fish or flaxseed oil.  By maintaining a healthy, balanced diet, you’ll not only support your gums but your overall health as well.

Remember, consult your dentist for personalized advice on the best foods for your gum health.