What Are the Best Foods for Gum Health?

Family With Child Preparing Foods for Gum Health

Many people have heard that milk is good for their bones and carrots are good for their eyes. These nutrition recommendations are well known, but you may not know which foods, if any, are good for your gums. Here's what current nutrition research says about the best foods for gum health.

Why It's Critical to Keep Gums Healthy

In the U.S., 47.2% of people aged 30 or older have some form of gum disease, reports the Centers for Disease Control and Prevention. People with early-stage gum disease, known as gingivitis, may notice that their gums are swollen and red. Their gums may also bleed. Left untreated, gingivitis can advance to a more serious form of gum disease called periodontitis. People with this more severe type of gum disease may experience their gums pulling away from their teeth, their teeth loosening or even their teeth falling out.

Gum disease is caused by the bacteria in plaque. The American Academy of Periodontology (AAP) explains that these bacteria can infect the gum tissue, leading to inflammation and disease. To remove the bacteria that cause gum disease, remember to brush your teeth twice per day and floss once per day. In addition, you should see your dentist for a comprehensive periodontal evaluation at least once a year. A well-balanced diet may also help to keep your gums healthy.

Nutrients That May Benefit Gum Health

At this time, the research linking specific foods to better gum health is limited. However, scientists have drawn a number of conclusions from the research that is available regarding some nutrients that may benefit gum health.

  • Vitamin C

    Foods that contain vitamin C may reduce gum inflammation, according to an article published in Nutrients. People who are deficient in this important vitamin may get scurvy — a disease that causes inflamed, bleeding gums. The National Institutes of Health notes that all fruits and vegetables contain vitamin C, but some of the best sources include citrus fruits, berries, and leafy greens.
  • Vitamin B12

    The Nutrients article also suggests that vitamin B12 may support gum health. People who are deficient in this vitamin may have bleeding gums, and some studies have found a link between low B12 levels and severe gum disease. The American Academy of Nutrition and Dietetics explains that animal products, such as milk, eggs, and meat, are good sources of B12. In addition, some breads, pastas, and cereals are fortified with B12.
  • Omega-3 Fatty Acids

    A diet that's rich in omega-3 fatty acids may play a role in keeping your gums healthy, too. As a study published in BMC Oral Health reports, there is evidence showing that omega-3 fatty acids help to regulate inflammation in the gum tissues. Some good sources of omega-3 fatty acids include flaxseed oil and fish.

Foods Associated With Poor Gum Health

While some foods have been linked to good gum health, others have the opposite effect. The American Dental Association explains that poor nutrition can worsen the conditions of your gums. In particular, a diet high in refined carbohydrates may be connected to gum inflammation, concludes the BMC Oral Health study. Refined carbohydrates include foods such as white bread, white rice, and potato chips, explains the Cleveland Clinic. In general, as outlined by the Nutrients article, a high-sugar diet encourages plaque formation and puts you at higher risk for various dental problems.

Next time you take a trip to the grocery store, try adding some foods rich in vitamin C, vitamin B12 and omega-3 fatty acids to your cart. By keeping up with a healthy, well-balanced diet, you'll be doing a favor not only for your gums but for your overall bodily health, too. To learn more about the best foods for gum health, talk to your medical or dental professional.

This article is intended to promote understanding of and knowledge about general oral health topics. It is not intended to be a substitute for professional advice, diagnosis or treatment. Always seek the advice of your dentist or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment.

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Tips for a Healthy Diet

  • Foods high in sugar are a particularly common cause of tooth decay. Making these foods a treat rather than a staple will help protect your teeth.

  • To maintain a balanced diet, eat a variety of foods from each of the five major food groups.

  • When choosing a snack, go for nutritious foods such as cheese, raw vegetables, plain yogurt or a piece of fruit.