11 Types Of Food You Need To Eat To Boost Teeth & Gum Health

11 Types Of Food You Need To Eat To Boost Teeth & Gum Health

Good oral hygiene is imperative to achieving healthy teeth and gums. The key foundation of ensuring good oral hygiene is daily flossing and brushing. However, besides flossing and brushing, several other factors contribute to our oral health.

In this article, we will delve into how our diet can help to boost our teeth and gum health further.

Importance of having healthy teeth and gums

Having pearly white teeth and healthy gums are more than just aesthetic and cosmetic concerns. They are the epitome of a healthy mouth. Moreover, our gums play an equally crucial role in protecting our teeth. When our gums become diseased or inflamed, they start to recede from around our teeth. When the recession becomes significant, our teeth become loose and run the risk of shifting or, in worse situations, falling out.

Healthy gums that are not inflamed will appear light pink and not red. They should also be firm to the touch instead of being spongy and soft. They have a regular contour instead of being craggy and irregular. Healthy gums, when being flossed and brushed, should not bleed easily. Lastly, when you have healthy gums, you generally experience less sensitivity around the teeth.

The state of our gums does affect our overall health. Studies have found that chronic health diseases, such as stroke, diabetes, and heart disease, are found to be linked with poor oral health. Having healthy gums would reduce your risk of being  associated with such health problems.

The relationship between oral health and orthodontic treatment

Having healthy teeth and gums is vital if you are considering getting orthodontic treatment. If significant infections or inflammation are present, traditional or invisible braces treatment may not be possible.

In healthy tissues, the tooth movement during the course of orthodontic treatment will stretch the gum and cause resorption of the supporting bone, which will reform when the treatment is over, that is when the retainers are worn.

However, if an individual has an existing gum disease, the tooth movement will accelerate the remodeling of the surrounding gum and bone, which may not fully recover to normalcy. This could mean that the individual may require further gum treatment to avoid further damage to the teeth and surrounding tissues.

11 types of food for a boost of teeth and gum health

Our diet plays a crucial role in boosting our oral health. Here are 11 types of food that are widely available and inexpensive that you should be consuming.

1. Tea: It is rich in polyphenols and can help to restrain the growth of bacteria that cause plaque to fester, reducing the risk of inflammation in the soft tissues of the mouth. Green tea is ideal as it contains high levels of catechins that benefit the gums.

2. Certain fermented foods: Kimchi and sauerkraut are good examples of fermented foods that are found to promote beneficial oral bacteria, suppressing the growth of oral pathogens. They are also rich in probiotics that help to reduce plaque buildup and gingivitis.

3. Yoghurt: Besides being rich in calcium that promotes strong jaw bones and teeth, yoghurt is also able to promote beneficial oral bacteria to help prevent cavities and gum disease. However, they are to be consumed sparingly as they often contain added sugars that impair their benefits.

4. Seeds and nuts: Besides being great nutritional sources, seeds and nuts such as sesame seeds, pistachios, and macadamia nuts are great for gum and teeth health due to their anti-inflammatory quality and high levels of omega-3.

5. Cacao: Before you start munching on chocolates, know that not every kind of chocolate is beneficial. They should have a minimum level of 70% cacao. Those chocolates should not be exposed to high levels of heat during production. Hence, they would still contain high levels of beneficial compounds that are more effective in battling tooth decay and gum disease.

6. Sweet potato: They contain several types of vitamins that are beneficial for healthy teeth and gums, such as vitamin A, which helps build the enamel and keeps the gums healthy, as well as vitamins C and D, phosphorus, potassium, magnesium, and calcium, which prevent gum disease.

7. Capsicum: Green and red capsicum contains lots of vitamin C, which keeps the connective tissues in our gums strong and healthy.

8. Broccoli: They are packed with lots of minerals and vitamins that improve gum and enamel strength.

9. Salmon: They are good nutritional sources of polyunsaturated omega-3 fatty acid. The fish oils also have an anti-inflammatory effect on us. Apart from salmon, other oily fish, such as mackerel and herring, work the same way.

10. Flax seed: They contain lots of omega-3 fatty acid and fibre.

11. Spinach: Apart from being rich in calcium, magnesium, manganese and potassium, spinach also contains vitamins A, B, C, E and K. It contains fibre and antioxidants that help in cell function and prevent gum disease.

Foods you should avoid if you suffer from gum disease or receding gums

Once your gums begin to recede, damage has been done, and it can normally only be fixed with surgery, and that is only in certain situations. Improving the health of your gums may stop it from worsening. However, your gums will not recover and reform to their original shape.

Limiting certain foods, especially those containing high sugar content, will help. In addition, foods containing high levels of free radicals should be limited as they will aggravate weakened gums and increase inflammation.


Do not underestimate how your diet affects your oral health. If you have been diagnosed with gum disease or gingivitis by an orthodontist or dentist, the first step should be reviewing your diet to prevent the issue from progressing. We only have one set of gums. Ensuring that they are healthy is imperative.

Here at BigSmile Dental Clinic, we know the importance of having a beautiful and healthy smile. But more importantly, we want to help you maintain that. Together with a team of experienced dental professionals, our resident orthodontist provides tailor-made solutions for each patient. Contact us to make an appointment today!