Top 5 Foods for Healthy Gums

Heaving healthy gums is extremely important, not only for your teeth, but for your overall health too. Believe it or not, gum diseases lead to heart diseases. Having healthy gums depends not only on good oral hygiene and regular trips to a dentist; it also depends on the food you eat. Here are top 5 foods for healthy gums.

In addition to regular hygiene practices, a balanced diet is essential for oral health. While a diet high in calcium, phosphorus, and vitamin D can help strengthen teeth and gums, a diet high in sugar and processed foods can promote plaque development and tooth decay.

1. Dairy Products

young woman drink milk and smiling

It is well known that milk and dairy products are good for your teeth, but they are also good for your gums. Of course, keep it low fat, you need to look after your waist line as well.

Some studies have shown that people who consume dairy products every day have 40% less chance to develop a gum disease. I’d say that’s a pretty big percentage. The calcium and vitamin D from dairy products make your gums more resilient and by that, of course, less prone to diseases.

When it comes to choosing dairy products, doctors say that pure milk is the best choice. Our bodies actually can’t use as much calcium from yogurt and cheese as they can from milk. Still, if you don’t like milk, rather choose other dairy products than flavored milk. Although flavored milk does contain calcium, it also contains as much sugar as soda, and sugar is the main reason your teeth and gums deteriorate.

Remember, healthy teeth and gums are essential for overall wellness and quality of life. Good oral hygiene practices, such as brushing and flossing daily, can prevent tooth decay and gum disease, two of the most common oral health issues.

2. Vitamin C

portrait of young woman with kiwi

I’m talking about natural vitamin C, from fruit and vegetables, not vitamin C tablets. Vitamin C boosts collagen production which is very important for healthy gums. It also protects your gums from free radicals that can be very harmful.

You will find vitamin C in every citrus fruit; that is a well known fact. Arm yourself with lemons, oranges, grapefruit and kiwi. A little less know fact is that citruses don’t really contain the highest amount of vitamin C. Vitamin C is found in vegetables such as cabbage and bell peppers. Preferably, buy organic vegetables; in order to be able to use all the good stuff and avoid all the bad that can be found in industrially produced vegetables.

3. Green Tea

Portrait of happy young woman holding herbal tea cup in house

You must have heard of how green tea is very good for your overall health. It’s also fantastic for healthy gums.

Green tea is an antioxidant that helps reduce the amount of free radicals in your mouth. It also contains a substance called catechine. Catechine helps lower the amount of bacteria in your mouth that turn sugar into plaque. It also kills bacteria that are responsible for bad breath.

Try to drink at least two cups of unsweetened green tea every day. You can drink more, of course, just bear in mind that green tea contains caffeine, so you might have some troubles sleeping if you drink too much of it.

4. Raisins

foods for healthy gums

You probably think that something as sticky as raisins can’t be good for your teeth and gums. Well, believe it or not, it actually can.

Raisins are packed with antioxidants that protect your teeth and gums. They also contain substances that kill bad bacteria in your mouth and help you have a beautiful, healthy smile. Include one handful of raisins into your daily diet and see what happens.

5. Sugar Free Gums

foods for healthy gums

While sweets and sugary chewing gums cause your teeth and gums to deteriorate, sugar free chewing gums are great allays in keeping your teeth and gums healthy. The secret lies in the sweetener called xylitol.

Bacteria in your mouth that cause gum disease and cavities feed on sugar. On the other hand, they absolutely can’t use xylitol, which means no food for them and also no multiplying. Chewing on a gum also causes you to produce more saliva that cleans your teeth. And in the end, your toothbrush is not at hand the whole day, and chewing gums are.

In conclusion, taking care of your teeth and gums involves a combination of daily hygiene practices, a balanced diet, and regular dental checkups. By investing in oral health, you can ensure a lifetime of healthy teeth and gums and enjoy all the benefits of a beautiful smile.

About the author


I’m a free spirit who likes to travel, cook and fly. Licensed paraglider pilot, I spend all my spare time flying. In the meantime, I like to share my recipes and travel experiences.

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