When most people think about dental health, they picture brushing, flossing & going to see the dentist. But your diet, including your fiber intake, is often overlooked when considering ways to maintain a healthy mouth. Fiber may be best known for its role in digestive health, but its impact on your teeth & gums is just as valuable.
Nature’s Toothbrush
Fiber-rich foods such as raw fruits & vegetables often require more chewing, which in turn stimulates saliva production. Saliva plays an active role in washing away food particles & neutralizes acids produced by bacteria. This natural cleansing process helps prevent plaque buildup & tooth decay.
Crunchy, fibrous foods like apples, carrots & celery even simulate a mild scrubbing effect on the teeth. While they’re no substitute for brushing, they can help reduce the presence of harmful bacteria between meals.
Types of Fiber & Their Roles
There are two types of fiber: soluble & insoluble.
Insoluble fiber (e.g. whole wheat, leafy greens, nuts) doesn’t dissolve in water & adds bulk to your meals, slowing down digestion & preventing sharp blood sugar spikes. High sugar levels in your saliva feed the bacteria that produce acids & cause cavities, so to minimize the risk of cavities, a diet high in soluble fiber helps by keeping your sugar levels stable.
Soluble fiber (e.g. oats, beans, apples) do dissolve in water & form a gel-like substance in the gut that helps lower cholesterol. It has also been linked to reducing inflammation throughout the body, so eating a diet rich in soluble fiber may help in supporting a healthier gut microbiome, improving immune responses & preventing any progression of gingivitis & periodontal disease.
Easy Ways to Add More Fiber
Adding more fiber-rich foods to your diet does not require switching up your entire meal plan structure. It can be as easy as swapping out white bread for whole grain or snacking on raw veggies or an apple instead of chips & crackers. When eating salads or soups, you can throw in some beans & lentils or simply toss in some garlic or leeks into your cooking.
However, be aware that your diet is just one puzzle piece in the grand scheme of your oral health. To keep your smile radiant, all of the usual practices like brushing & flossing regularly & going in for a regular professional dental cleaning every six months are still essential & highly recommended. If you have any questions about the best practices for your specific diet & routine, make sure to schedule an appointment with your dentist.
Sources
https://worldofdentistry.org/high-fiber-diet-on-dental-health/
https://albionfamilydental.com/the-relationship-between-fiber-and-gum-disease