Impact of Food on Your Gum Health

Many of us have tracked our macronutrients and calories before indulging in a tasty burger or a colorful salad. We all know that sipping cold beverages can cause toothaches or a brief brain freeze. But have we ever considered how our eating habits affect the health of our gums? Poor gum health is linked to an increased risk of developing various chronic problems.¹ For this reason, maintaining good gum health is crucial. Let's look at the impact of different foods on your gums.

Foods that Support Healthy Gums

Leafy Greens

Leafy greens refer to vegetables that have edible leaves. Examples include lettuce, kale, cabbage, endive, spinach, and parsley. Dark green leafy vegetables are excellent sources of calcium and are rich in vitamins A, C, E, and K, along with B vitamins, which are also found in broccoli, bok choy, and mustard greens.² Additionally, these vegetables have antioxidants that protect cells.

Vitamins are essential for good health, particularly the health of oral tissues. Vitamin deficiencies can cause oral health issues. Here are two important nutrients for dental health:

• Vitamin A: This fat-soluble vitamin supports the integrity of surface cells—called epithelial cells—which cover your body's internal and external surfaces, including oral tissues. Surface cells defend the body from chemical, microbiological, and physical detriment.
• Calcium:³Required for the formation and maintenance of calcified tissues such as bones and teeth, ensuring their strength and health.

Dairy Products

The Canadian Dental Association recommends a balanced diet for good dental health⁴, emphasizing dairy products like milk, yogurt, and cheese as healthy snacks. Dairy foods contain calcium, phosphorus, vitamin D, and casein, all of which help in strengthening the teeth and aiding in remineralization.

Furthermore, probiotic-rich dairy products, such as fermented milk and yogurt, can help oral health by reducing dental plaque and raising saliva pH.

Fatty Fish

A study published in BMC Oral Health⁵ found that omega-3 fatty acids, abundant in fatty fish such as salmon, mackerel, sardines, herring, trout, and tuna, offer cardiovascular benefits and have healing and soothing properties. The study proved that patients undergoing dental care experienced improved outcomes when fish oil supplements were added to their regimen compared to those who did not receive them.

Foods to Avoid for Healthy Gums 

Sugary Drinks

Behind the appealing taste of sugary drinks lies a threat to your gum health. These beverages can encourage dental plaque formation.⁶ Micro-organisms that feed on sugar produce acids, which erode tooth enamel. Moreover, sugary drinks reduce saliva flow, which is crucial for neutralizing acids and washing away food particles. Reduced saliva levels can lead to a higher risk of oral health challenges.

Sticky Foods

Many common snacks can negatively impact gum health. This includes candies like gummies and "healthy foods" like dried fruit, which can cling to your teeth. These foods often get trapped in crevices, making them difficult to clean and potentially contributing to oral and dental problems.

Crunchy Foods

Hard and gritty foods, such as certain nuts or hard candies, can cause gum discomfort if not chewed carefully. For people with gum problems, crunchy foods may aggravate their condition by creating added discomfort or pain.

Frequently Asked Questions:

1. What Should We Eat to Strengthen Our Gums?

A balanced, nutrient-rich diet is essential for strengthening our gum health. Citrus fruits are rich in vitamin C, which is important for collagen production. Calcium is needed for strong teeth and gums, while vitamin D helps with the absorption of calcium.

2. Can Poor Nutrition Cause Gum Problems?

Yes, poor nutrition can cause gum problems. A diet lacking in essential nutrients negatively impacts overall and oral health. Specifically, diets high in sugar can lead to plaque buildup on teeth, which contributes to gum problems.

References

¹www.health.harvard.edu

²www.ncbi.nlm.nih.gov

³www.webmd.com

⁴dairynutrition.ca

⁵bmcoralhealth.biomedcentral

⁶academic.oup.com