Best Foods That Strengthen Gums

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Oral health is essential for having a beautiful smile, maintaining general good health, and preventing certain oral disorders from developing. While most of us maintain essential dental hygiene habits such as brushing, flossing, and using mouthwashes regularly, many individuals suffer from tooth pains, tooth decay, periodontal disease, and a variety of other problems.

This is because we consume the food that we do. Our teeth and gums are the first organs of the body to be damaged by a poor diet. While it is well recognized that meals high in sugar are detrimental to our oral health since they promote tooth decay, many individuals are unaware of the foods that they should consume to maintain excellent oral health and avoid issues such as cavities, tooth decay and gum disease.

The truth is, there are several foods that strengthen gums that you should be eating. These foods not only support your gum health, they can also reduce your risk of cavities. Read on for our list of foods that strengthen gums.

Gum-Healthy Foods

Some foods can help to maintain the health of your teeth and gums. Healthy teeth are maintained by consuming crunchy, high-fiber fruits and vegetables. This reduces the likelihood of plaque accumulation on the teeth. Chewing on crunchy veggies may assist in keeping your teeth clean and your gums healthy by supporting gum health.

Foods Rich in Calcium

Foods rich in calcium such as cheese and yogurt can be benficial for your teeth, but did you know that they may also aid with other aspects of oral hygiene? Yogurt helps promote the growth of beneficial bacteria in the body, which is another factor that may assist in inducing the risk of cavities.

There are also non-dairy foods that contain calcium, such as chia seeds, tofu, broccoli, and kale.


Because it flushes away food particles regularly, drinking enough water throughout the day is beneficial in keeping teeth clean and healthy. Preventing plaque accumulation in this manner is an essential part of maintaining good gum health.


Nuts such as almonds are low in sugar, high in fiber, and rich in minerals such as calcium, all of which contribute to maintaining healthy teeth and gums.

Whole Grains

Whole grains are one kind of diet that has been shown to improve gum health and lower the incidence of periodontal disease in people.

Sugar-Free Gum

Sugar-free gum is a terrific method to keep your breath fresh and your teeth clean between meals. Just make sure that it is sugar-free. In addition, since tea is high in polyphenols, it may help inhibit the growth of bacteria that cause plaque to develop, decreasing the likelihood of cavities forming and the risk of irritation of the soft oral tissues.

What Foods are Bad for Gums?

Just as there are foods that strengthen gums, there are also foods that can harm gums. Good dental hygiene is essential for maintaining the health of your teeth, but it’s also crucial to pay attention to the condition of your gums to ensure that your teeth remain healthy.


Plaque, a sticky film that accumulates on the teeth and includes many germs, is the cause of periodontal disease and gingivitis. Gingivitis is a minor gum disease caused by plaque accumulation on the teeth. In the absence of treatment, gingivitis develops into the more serious periodontitis. At this point, the gums can pull away from the tooth causing bone loss and loose teeth.

Continual plaque build-up from meals may harden into tartar in as little as a few days, which is why everyday removal of plaque with brushing and flossing is so crucial. This hardened tartar is bacteria that has adhered to the tooth below the gum line, resulting in gum disease.

Plaque Causing Foods

Certain foods might contribute to the creation of plaque. Foods containing carbohydrates stick to the teeth, causing the bacteria in the mouth to produce acid. This acid eventually eats away at the surface of the teeth causing tooth decay and damages the gums.

The foods that should be avoided are bread, gummy candies, alcohol, citrus, and dried fruit. These foods are sticky, sugary, and full of carbohydrates. Instead, it is better to choose foods that strengthen gums. However, if you do decide to eat these foods, be sure to thoroughly brush and floss afterwards.

A dental expert can only remove hardened plaque during a professional cleaning. You may, however, wish to restrict your intake of foods and beverages that may harm your teeth and cause gum disease. Your children’s intake of these meals and beverages should also be closely monitored. They should also be seen by a pediatric dentist experienced in pediatric dentistry for frequent examinations and cleanings.

Seeking regular dental care from your family dentist for tooth cleanings and exams, eating a nutritious diet, and following a healthy oral hygiene regimen that includes daily flossing and twice-day brushing may all help to improve your general health and prevent gum disease from developing.

Why it is so Critical to Keep Your Gums Healthy

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According to the Centers for Disease Control and Prevention, a whopping 47.2 percent of adults aged 30 and above in the United States have some form of gum disease. Gingivitis is a kind of gum disease that manifests as swollen and red gums in those who have it early. Their gums may also bleed from time to time.

People suffering from this more severe form of gum disease may notice their gums peeling away from their teeth, their teeth becoming loose, or even their teeth falling out. As I mentioned earlier, gum disease is caused by germs found in plaque on the teeth.

According to the American Academy of Periodontology (AAP), these bacteria may infect the gum tissue, causing inflammation and illness to develop. To prevent this, make it a habit to brush your teeth twice daily and floss once daily to eliminate the germs that cause gum disease. 

In addition, you should see your dentist at least once a year for a complete periodontal assessment and treatment. Of course, a well-balanced diet is also be beneficial in maintaining the health of your gums.

Nutrients That Could Improve Gum Health

Currently, research connecting particular nutrients to improved gum health is sparse. However, experts have derived many inferences from the existing evidence on some foods that may enhance gum health.

Vitamin C

According to a Nutrients article, foods high in vitamin C may help lower gum inflammation. Scurvy is a condition that produces swollen, bleeding gums in those who are lacking in this crucial vitamin. Vitamin C is present in all vegetables and fruits, but citrus fruits, berries, and leafy greens are acceptable sources.

Vitamin B12

B12 is a vitamin that may help with gum health. People who lack this vitamin may have bleeding gums, and some studies have identified a correlation between low B12 levels. Products such as milk, eggs, and meat are rich sources of B12. Furthermore, several breads, pastas, and cereals are enriched with vitamin B12.

Omega-3 Fatty Acids

A diet high in omega-3 fatty acids may also help to maintain your gums healthy. The omega-3 fatty acids aid in controlling inflammation in the gum tissues. Flaxseed oil and fish are two excellent sources of omega-3 fatty acids.


For complete oral health, you should include foods that strengthen gums into your diet. Gum healthy foods include foods rich in calcium, nuts and whole grains. It is also important to drink a lot of water. Some nutrients that help gum health are vitamin C, B12, and omega-3 fatty acids.