Promoting Optimal Oral Health - Dietary Guide
So what nutrients do we need for healthy teeth and gums?
While certain nutrients may appear to play a more prominent role for oral health, all are needed in the appropriate balance. For example while adequate calcium is important for building strong enamel, if its not being absorbed into the teeth due to a deficiency of Vitamin D and K1 or K2 it’s not going to do you much good. Certain B vitamins, Vitamin C, CoQ10 and antioxidants are all important for healthy gums, but their effect will be comprised if ones diet is deficient in the high quality proteins needed to build healthy gum tissues. Rather than obsess over single nutrients, a better strategy is to work towards overall nutritional adequacy. A qualified nutritionist or dietitian can be helpful in ensuing that you are taking in everything that you need through your diet.9 12
Can supplements be helpful in promoting oral health?
Ideally one should take in all of their nutrition through food alone, but with over ninety percent of the American population unable to meet government guidelines,14 15 supplements can play an important role. Certain herbs, botanical extracts, and proprietary formulations can also be helpful in their ability to reduce bacteria levels in the mouth; promoting an alkaline state within the body; supporting the antioxidant systems; and facilitating the healing of the gums and teeth.4 Unfortunately quality can vary per brand, and not everyone needs the same support. I would highly recommend that anyone considering supplementation consult with the appropriate integrative healthcare provider.
What sort of foods should I eat with each meal?
First its important to note that there is no one right diet that works for everybody all of the time. Different people and societies have achieved a remarkable degree of health through a range of dietary practices.5 It really takes a lot of exploration and sometimes guidance from a qualified nutrition professional to figure out ones optimal dietary pattern at a given time in ones life. From an oral health perspective, there are certain eating patterns that have been proven to be more beneficial than others:
Healthy carbohydrates – The problematic bacteria in one’s mouth require simple sugars for their digestive process. Simple sugars are easily obtained from sugar, natural sweeteners, and anything really refined or processed like flour. Whole grains and natural starches don’t seem to be as bad as long as you don’t leave them on your teeth for too long. Otherwise the enzymes within your mouth will gradually break them down into a fuel source for the bacteria.
Fruits and Vegetables – Fruits and vegetables can be rich in vitamins, minerals, antioxidants, and beneficial plant-based chemicals, and most people are not eating enough of them. While non-starchy vegetables and most watery fruit are okay; watch out for dried fruits that can stick to your teeth, or citrus fruits that can erode your enamel if you snack on them all day.8
Balanced Meals = Balanced Blood Sugar – The carbohydrates that we eat are broken down into simple sugars by our digestive sugars before being released into the blood for further transportation and processing. When too much sugar is released into blood too quickly we can have elevated blood sugar, which can many delirious effects in this body. This includes the interference with transportation systems within our mouth that deliver nutrition to our teeth to protect them from bacterial acids. While everyone has a different tolerance for carbohydrates, ideally one should balance them with healthy proteins and fats to slow down their release into the blood steam. Better yet, opt for slower to digest carbohydrates including most whole grains, starchy and regular vegetables.4
Why Sugar is So Problematic – Sugar, more so than any other sweetener or carbohydrate, has been shown to significantly increase ones risk for dental decay. So why is this the case? First lets consider that it’s consumed in a form that’s incredibly easy for the bacteria in your mouth to digest.8 Second, with the exception of conventional store bought wheat breads, it’s one the one food that will raise your blood sugar more than almost anything else.17 I would highly recommend using sugar sparingly as part of a meal, and consider natural alternatives whenever possible.
Healthy Snacking – Cavities occur when the pH in our mouth dips below 7.0 for an extended period of time. The more often we have food in our mouths, the more likely it is for our saliva to be in an acidic state. Therefore its best stick with preplanned and balanced meals and snacks, rather than constantly snacking throughout the day.
Ideal Drinks – Keeping hydrating is crucial for producing adequate saliva throughout the day. Water is generally the best drink as it typically has a neutral pH, which can neutralize bacterial acids. Acidic and sugary drinks are best not to sip on as this keeps your saliva in a continuously acidic state. Even milk can be problematic when it is left in someone’s mouth for too long, as can happen with babies who fall asleep with a bottle in their mouth.4 8