The oral microbiome consists of about 700 species of bacteria, as well as viruses, fungi, and other microorganisms. Some of them protect the oral cavity and prevent the growth of disease-causing bacteria, while others convert sugar into acids that damage tooth enamel, writes BBC.
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Nutrition is just as important as a toothbrush: not only do we eat, but so do the microorganisms living in our mouths.
What should you eat more often?
One of the most favorable choices is leafy vegetables. Spinach, kale, as well as beets and radishes contain nitrates, which feed certain beneficial oral bacteria. In the body, nitrates are eventually converted into nitric oxide, which helps relax blood vessels and regulate blood pressure.
Polyphenols found in plants can also be beneficial for the oral microbiome. They are abundant in tea, dark berries, and other plant-based products. Studies show that tea polyphenols can inhibit bacteria that cause cavities and gum diseases and prevent them from sticking to the tooth surface. Tea can also reduce the activity of bacteria that cause bad breath.
Another somewhat unexpected choice is cheese. Chewing it stimulates more saliva production, which washes away some of the sugar left in the mouth and neutralizes acids produced by bacteria. A small study conducted in Italy also showed that people who ate hard cheese for five days had fewer sugar-loving bacteria in their mouths. However, only nine people participated in the study, so its conclusions should not be overemphasized.
Fermented products, such as kefir, may also be beneficial. The bacteria in them compete with harmful microorganisms and can interfere with their formation of biofilm that sticks to teeth.
The biggest enemy – frequent snacking on sweets
Oral bacteria particularly thrive on frequent “portions” of sugar and easily digestible carbohydrates. Therefore, it is important to limit not only sweets and sugary drinks but also white bread, cookies, cakes, crackers, and other highly processed starchy snacks. In the mouth, they are quickly broken down into sugars, which feed acid-producing bacteria.
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Experts emphasize that there is no single miracle product. Overall nutrition is much more important: more vegetables, whole grains, legumes, berries, and other minimally processed products, less added sugar and refined carbohydrates.
People who more frequently follow the principles of the Mediterranean diet have also been found to have milder gum disease progression. However, this is a correlation, not proof that such a diet by itself protects against periodontitis.
Food won’t replace a toothbrush
Even the most favorable diet does not replace regular tooth brushing and interdental care. These measures help reduce the amount of microorganisms that cause dental diseases and remove the plaque they form.
Daily use of strong antibacterial mouthwashes should also be approached with caution. Some chlorhexidine-containing products can disrupt the balance of oral microorganisms, so they are usually used for a limited time and under the recommendation of a dentist.
In short, the oral microbiome likes the same diet that is considered beneficial for the whole body: lots of vegetables and other wholesome plant-based products, and sweets and sugary drinks as rarely as possible.
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