Nina Garlo discusses the impact food can have on our oral health.

World Food Day is celebrated annually on October 16, the anniversary of the founding of the Food and Agriculture Organisation (FAO).

The food we eat significantly impacts the condition of our teeth and gums, affecting everything from tooth decay to gum disease. Certain foods support strong teeth and healthy gums, while others can accelerate tooth decay and erosion. Including nutrient-rich foods in your diet helps maintain healthy teeth and gums and improves overall oral health.

Dairy products

Dairy products are rich in calcium and phosphates, essential minerals for strengthening and building tooth enamel. Hanna Lähteenmäk, oral hygienist (YAMK) and head of the Finnish Association of Dental Hygienists (FADH), said, "Calcium is one of the most important minerals for dental health. Yoghurt and cheese are excellent choices as they help strengthen enamel and protect teeth from acid attacks."

Green leafy vegetables

Green leafy vegetables are packed with vitamins and minerals that support oral health. They are rich in calcium, which strengthens tooth enamel, and folic acid, which promotes gum health. Hanna said, "Many patients don't know that dark green vegetables can improve gum health. There should be more of these on everyone's plate."

Crunchy vegetables

Crunchy vegetables such as carrots and celery act as natural toothbrushes. Chewing them increases the secretion of saliva, which flushes away food debris and bacteria. Hanna explained, "Saliva is nature's cleaning mechanism. The more you chew healthy, crunchy vegetables, the more saliva is produced, which protects your teeth from decay.

Vitamin C-rich fruits and berries

Vitamin C is essential for gum health and strengthening blood vessels and connective tissues. Hanna said, "Vitamin C helps prevent gum recession and gum disease. Although citrus fruits can be acidic when consumed in moderation, they are an excellent choice for oral health."

She pointed out that lingonberries, like many other berries, have also been found to have anti-inflammatory effects on the oral mucosa. For example, lingonberries are used in traditional medicine in Finland to treat yeast infections in the mouth, among other things. Lingonberries contain cranberry-like compounds that can prevent bacteria from adhering to teeth, thus reducing the risk of tooth decay. Lingonberries are a promising natural approach to improving oral health through their antioxidant, anti-inflammatory, antiproteolytic, anticancer and antimicrobial effects.

Nuts

Nuts provide essential nutrients such as calcium, magnesium and phosphorus that strengthen teeth and keep jaws healthy. Hanna said, "Nuts are a great healthy snack that nourish the body and help protect teeth from decay."

Green tea

Green tea is rich in antioxidants, especially catechins, which fight bacteria and reduce inflammation. It can also help reduce plaque build-up and the risk of tooth decay and gum disease. Hanna said, "I recommend green tea to patients as it is a natural way to reduce plaque build-up and promote oral health."

Water/hydration

Water is essential for oral health. It helps flush away food debris, bacteria and acids that can damage teeth. Good fluid balance is critical for saliva production. Saliva is an essential oral defence mechanism as it helps flush oral bacteria from the mouth. Adults should aim to drink at least 1-1.5 litres of water daily, which is roughly equivalent to eight to 10 glasses of water a day, to maintain good oral health.

Foods to limit consumption

While some foods are good for your teeth and gums, others can increase the risk of tooth decay and gum disease.

Sugary food and drinks

Sugar is one of the biggest causes of tooth decay. Bacteria in the mouth use sugar as food and produce acids that erode tooth enamel and lead to tooth decay. Hanna said, "Reducing sugar is one of the most effective ways to protect your teeth."

Starchy foods

Starches, especially processed carbohydrates, can get stuck in the teeth and break down in the mouth into sugar, which feeds bacteria. These can easily leave sticky residues on the teeth, which act as a good substrate for biofilm and bacterial food if they are not regularly removed by careful oral hygiene. Biofilm is a complex community of microorganisms that can form on the teeth and gums, leading to various oral health issues if not managed effectively.

Take your oral hygiene to the next level

Maintaining a balanced diet and making informed food choices are crucial to promoting oral health. Understanding that what you eat has a significant impact on the health of your mouth and your whole body can be a powerful motivator to make healthier food choices. Hanna said, "Oral health starts at the plate. What you eat matters."

While drinking water and consuming many foods can benefit oral health, careful daily oral hygiene routines are equally important for maintaining a healthy mouth. These include daily brushing and flossing, and regular dental check-ups. These check-ups are a proactive step in maintaining your oral health and can help catch any issues early on.

However, studies have shown that even a high-quality electric toothbrush only removes about 65 per cent of harmful bacteria in the mouth.

Antibacterial Lumoral treatment enhances the effects of toothbrushing. It is a non-invasive, light-based treatment that significantly improves the results of professional oral care in a preventive way. Lumoral helps to slow down plaque formation, considerably reducing the burden of harmful bacteria in the mouth. It can be used as a part of your daily oral care routine, following the advice of your dental professional.

References available on request.

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