The Impact of Diet on Your Oral Health

When it comes to maintaining overall health, diet plays a crucial role. However, many people overlook the significant influence that what we eat has an impact on our oral health. From tooth decay to gum disease, the foods which we consume can either support or hinder our oral health and hygiene.

Did you know that we need key nutrients to aid in the overall health of our teeth and gums? Some of these nutrients are well known, others are not widely recognised as having significant health benefits. Our aim is to offer informative and educational written literature so that you can make healthy choices based on informed decisions.

Calcium, as many of us know, is essential for strong teeth and bones. Calcium helps to protect against tooth decay and gum disease. Excellent sources of calcium includes dairy products, fortified foods, and leafy greens.

Hand-in-hand with calcium is Vitamin D. Vitamin D aids calcium absorption and promotes healthy gums. Sunlight is a natural source, but we of course must protect our skin when absorbing those rays. You will also find Vitamin D in fatty fish, egg yolks, and fortified milk.

Again, working alongside calcium, phosphorus helps to strengthen tooth enamel. Foods like meat, fish, eggs, and nuts are all good sources.

Did you know that Vitamin C is crucial for the health of your gums? Vitamin C helps to maintain the integrity of gum tissue and helps to reduce inflammation. Broccoli, bell peppers, strawberries, and citrus fruits are all rich in this vitamin.

Finally, fibre. High-fibre foods stimulate saliva production, which importantly neutralises acids and helps to wash away food particles. Fruits, vegetables, and whole grains are all great choices.

If you find it difficult to consume any of the above due to dietary restrictions, there are many fantastic supplements that you can take to ensure that you have a good intake of the above. Please always consult with your GP before starting any new medications/supplements.

Whilst certain foods can support your oral health, others can lead to problems.

Sugar is a primary culprit of tooth decay. Bacteria in your mouth feed on sugar, in turn producing acid that erodes enamel. You should limit your intake of sweet treats, fizzy drinks, and sugary desserts to reduce the risk of cavities. A top tip is to keep sweet treats to mealtimes rather than snacking in between – this limits the amount of acid attacks per day.

Citrus fruits, whilst rich in essential nutrients, can erode tooth enamel over time due to the acidity within them. This is also true for produce such as tomatoes, other fruits, jams, fruit juices, and fizzy drinks – to name but a few. If consuming these foods and drinks, rinse your mouth with water to assist in neutralising acidity.

Foods that stick to your teeth, such as caramel and dried fruits, can be challenging to remove and may promote decay. Try to choose snacks that are less sticky or brush your teeth after consumption.

Excessive alcohol consumption comes with several risk factors. Some alcoholic drinks are extremely high in sugar, which increases your chances of developing tooth decay. It can also lead to a dry mouth, which increases the risk of developing cavities and gum disease. It is essential to stay hydrated and consume alcohol in moderation.

Leading on from the above, staying hydrated is vital for your oral health. Water consumption helps to wash away food particles and bacteria, which reduces the risk of plaque build-up. It also supports saliva production, which is your mouth’s natural defence against decay. You should aim to drink at least eight glasses of water daily and consider drinking water after meals or snacks to help clean your mouth.

Top tips for a Mouth-Friendly Diet:

1. Snack Wisely: If you crave a snack, reach for options that are beneficial for your teeth, such as crunchy vegetables, nuts, or cheese.
2. Practice Good Oral Hygiene: Even with a healthy diet, it is essential to maintain a routine of brushing twice a day and flossing daily. Regular dental check-ups and visits to the hygienist are also crucial for monitoring your oral health.
3. Choose Whole Foods: opt for whole, minimally processed foods that are rich in nutrients. Fresh fruits, vegetables, lean proteins, and whole grains are all excellent choices.
4. Limit Between-Meal Snacking: Frequent snacking can increase the risk of cavities. If you do snack, try to keep it to healthier options and brush your teeth afterwards.

Your diet is a powerful tool in maintaining good oral health. By incorporating nutrient-rich foods and minimising sugar and acidic items, you can significantly reduce your risk of dental issues. Remember, a healthy mouth contributes to a healthy body, so make mindful choices for your diet, and in turn enjoy the benefits of a healthy smile.