Most of us have probably received advice from a dentist to cut back on sugar consumption at some point. Since cavities are caused by an excess of sugar, right? Indeed. Thus, it is evident that diet has an impact on dental health. It turns out that increasing your fiber intake could shield your gums.
One of the first to examine all the research done on people to date on the relationship between fiber consumption and periodontal disease, often known as gum disease, was an in-depth review. (1)
Infection or inflammation of the gums and supporting tissues of the teeth causes gum disease (2). In fact, it ranks among the top six chronic illnesses worldwide.
Lifestyle has a major role in dental health, and this review provides much-needed insight into how diet affects a chronic condition that is all too frequent but treatable.
What was Discovered?
In this bigger study, six studies were considered in total. In five of the studies, participants were given higher fiber intakes by the researchers, and in one, participants were instructed to follow a high-fiber diet for one or two months.
Researchers sought to determine whether consumption of fiber and indicators of gum disease-associated inflammation were connected. Indeed, there was.
Increased consumption of fiber, defined in these studies as 22–30 grams per day, reduced certain indicators of gum disease severity, including: Reduced gum tissue edema, reduced accumulation of plaque and increased support from the fibers and tissues holding teeth in place.
Furthermore, it has been discovered that eating more fiber considerably reduces the inflammatory consequences of periodontal disease.
How to Increase your Fiber Intake
Sadly, most American diets are deficient in fiber. Merely 5% of individuals fulfill the suggested daily intake of fiber, which is 21 to 25 grams for women and 30 to 38 grams for men (3).
Thus, much space remains for improvement. To increase your intake of fiber, it is generally advisable to load your plate with whole, unprocessed foods (such as fruits, vegetables, whole grains, and legumes) at each meal. For additional help, you can also take a fiber supplement.
Why is Dietary Fiber Good for Dental Health?
Fiber may benefit your gums for a few different reasons:
You eat less sugar
Foods that are fibrous either have few free sugars (broccoli, for instance) or their large, indigestible texture acts as a buffer against the sugars in the diet (fruit, for one). Caries have been associated with foods that are high in sugar and low in fiber, such as packaged and processed foods.
It makes more saliva
Digestive enzymes found in saliva begin the process of breaking down sugars in your mouth even before you swallow. Additionally, saliva begins to balance acidic foods. Acidic and sugary meals are bad for your teeth.
It might improve the microbiota in your mouth
The mouth is home to a diversity of bacteria, much to the gut microbiome. Sugar tends to upset this microbial equilibrium by providing food for dangerous bacteria that create substances that cause tooth decay (4). Although there hasn’t been much human study on the subject, fiber may help maintain a favorable mouth microbiota (5).
To Wrap Things Up
This comprehensive review underscores the significant role of dietary fiber in promoting dental health, particularly in mitigating gum disease. By consuming 22–30 grams of fiber daily, individuals can reduce inflammation and plaque accumulation, and enhance gum support, leading to better overall oral health.
The findings highlight how fiber-rich diets not only lower sugar intake but also stimulate saliva production and support a balanced oral microbiome. Given the prevalent fiber deficiency in American diets, increasing fiber intake through whole, unprocessed foods or supplements presents a practical and beneficial approach to improving dental health and preventing chronic gum disease.
Sources |
- Nutrients | Free Full-Text | Role of Dietary Fibre in Managing Periodontal Diseases—A Systematic Review and Meta-Analysis of Human Intervention Studies (mdpi.com)
- Global Noncommunicable Diseases Fact Sheet | Division of Global Health Protection | Global Health | CDC
- Summary Tables – Dietary Reference Intakes for Calcium and Vitamin D – NCBI Bookshelf (nih.gov)
- Does high sugar intake really alter the oral microbiota?: A systematic review – PubMed (nih.gov)
- Dietary carbohydrate intake is associated with the subgingival plaque oral microbiome abundance and diversity in a cohort of postmenopausal women | Scientific Reports (nature.com)
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