A Mediterranean-style diet may help protect your oral health, new research shows. Here are the powerhouse foods to know about.
The Mediterranean diet has long been praised for protecting the heart and lowering the risk of cancer and type 2 diabetes, but now, another accolade has been added to its list.
Scientists believe the diet could also keep your gums healthy – and protect against tooth loss.
A new study in the Journal of Periodontology found that people who ate a Med-style diet, rich in fruit, vegetables, wholegrains and healthy fats, had up to a 65% lower risk of gum disease and inflammation. Those with a higher red meat intake had poorer gum health and a greater risk of periodontitis (severe gum disease).
“The Mediterranean diet is rich in fibre, antioxidants and micronutrients that help reduce inflammation, a key driver of gum disease,” says Professor Luigi Nibali of King’s College London, the lead author of the study.
What’s good for your heart is also good for your gums, agrees Juliette Reeves, a dental hygienist and clinical nutritionist who specialises in dental health (perio-nutrition). “Most of us know sugar can cause dental caries, but evidence shows diet influences gum health too. With good oral hygiene, a Mediterranean-style diet is one of the simplest ways to protect your mouth – and your long-term health.”
First, what exactly is gum disease? And how worried should we be about protecting our gums?
Left untreated, gum disease can cause swollen, bleeding gums, tooth loss, and increase the risk of chronic ill health.
The problem starts with bacterial plaque – the sticky film that forms on teeth – but how severe it becomes depends on your body’s immune response. Genetics play a part, but diet, exercise, obesity, smoking and alcohol are major influences too.
“Two people with the same level of plaque may have very different outcomes depending on how inflammatory their diet and lifestyle are,” says Nibali. “In some, the response is exaggerated, and inflammation damages the gums and bone to the point where the teeth fall out because they have no support.”
Around 10% of UK adults develop severe periodontitis, the advanced form of gum disease.
Oral bacteria can also travel to the gut and bloodstream, fuelling wider health issues. “There are growing links between gum disease and systemic conditions such as heart disease, stroke, diabetes, and cognitive decline,” says Nibali. “People with gum disease tend to have shorter life expectancy.”
Anything you can do to protect your gums, therefore, is vital. Here are the best foods to keep them in good working order.
The best foods for healthy gums
Greens
Vegetables are the backbone of the Mediterranean diet – and a powerhouse of nutrients for healthy teeth and gums. Vitamin A promotes saliva production, vitamin C strengthens gum tissue, and calcium helps build strong teeth.
Leafy greens, such as rocket, spinach and Swiss chard, are particularly beneficial. “They’re a rich source of dietary nitrate, which improves your oral microbiome, encouraging beneficial bacteria and suppressing harmful ones linked to gum disease,” says Patricia Casas, a lecturer in nutrition at the University of Plymouth and one of the authors of the study mentioned. “A healthy balance of bacteria protects against gum disease, while an overgrowth of harmful bacteria can trigger inflammation and damage tissues that support our teeth.”
When we eat leafy greens, the body converts nitrate into nitric oxide, which relaxes blood vessels, boosts blood flow and reduces inflammation, says Casas. “Vitamin C in leafy greens enhances this process, further supporting gum health.”
A study in The Journal of Nutrition found leafy vegetables improve saliva’s buffering capacity – its ability to neutralise acids – helping protect against gum disease.
To maximise the benefits, store your greens in the fridge and steam them lightly. “Boiling can reduce nitrate levels by as much as 75%, whereas steaming helps retain most of the content,” says Casas.
Grains
Wholegrain foods, such as oats and wholemeal bread, don’t just protect your heart, they’re also good news for your gums.
“Wholegrains are rich in anti-inflammatory compounds and fibre,” says Reeves. “Fibre supports a healthier gut microbiome and prevents blood-sugar peaks, both of which reduce inflammation.”
Eating a variety of wholegrains is key. Reeves recommends buckwheat: “Try it as a porridge or add the cooked grain to salads or soups and stews.”
Buckwheat contains the flavonoid rutin, which is thought to calm gum inflammation. A laboratory study in the Journal of Pioneering Medical Sciences found a rutin-based mouthwash offered similar benefits to an anti-inflammatory drug.
Oats are another winner. They provide avenanthramides – unique antioxidants that dampen inflammation at a cellular level – with beta-glucan, a soluble fibre that supports immunity.
“Choose unrefined, steel-cut oats over instant varieties, which can spike blood sugar,” says Reeves.
Berries
A daily handful of berries can help keep the dentist at bay.
Lower in natural sugars – and less sticky on teeth – than many fruits, berries deliver a potent mix of polyphenols that protect teeth and gums.
A study in the European Journal of Oral Sciences found that polyphenols in blueberries and cranberries prevent harmful bacteria from sticking to teeth and gums, helping reduce plaque, tooth decay and periodontal disease. Cranberries were particularly effective.
“The deeper and brighter the colour, the higher the polyphenol and antioxidant content,” says Reeves. “Try blueberries, cherries, blackcurrants and blackberries.”
For best effect, eat berries raw or lightly cooked to preserve vitamin C and polyphenols. Frozen ones are just as good. Reeves suggests adding them to breakfasts and salads or simmering lightly into a compote.
Olive oil
A generous drizzle of extra virgin olive oil (EVO) may help reduce harmful bacteria that contribute to dental plaque, scientists say.
A cornerstone of the Mediterranean diet, olive oil is brimming with antioxidant and antimicrobial compounds, such as oleic acid and oleanolic acid, which have been shown to reduce inflammation markers and prevent bacteria forming dental plaque.
One study in the International Journal of Clinical Pediatric Dentistry found oil pulling – swilling EVO around the mouth for five to 10 minutes a day – reduced plaque and gingivitis after a month.
The Mediterranean diet is also abundant in omega-3 fatty acids, from oily fish such as salmon and mackerel, plus nuts and seeds. “The body converts omega-3s into DHA and EPA, compounds with direct anti-inflammatory effects,” says Reeves.
Plant-based sources include flaxseed oil, walnuts, avocados, and seeds. “Sprinkle nuts and seeds over salads or breakfasts, and drizzle raw oils onto cooked pasta or warm salads,” she suggests.
Fermented foods
A healthier gut means a healthier mouth. “When your gut microbiome is out of balance, the gut wall becomes more permeable, triggering inflammation that can potentially worsen periodontal disease,” says Reeves. “Improving your gut microbiome reduces that inflammation, supporting oral health.”
A study in Nutrients found a Mediterranean-style diet helps protect the intestinal barrier. Variety is key – eat a wide range of plant foods, as well as fermented staples such as yogurt, cheese, kefir and sourdough bread.
Live yoghurt is especially beneficial. Rich in protein, calcium and phosphorus, it can help remineralise enamel, repair gum tissue and neutralise acids. Its probiotic cultures may also inhibit harmful bacteria.
“Yogurt can support your oral microbiome by introducing beneficial bacteria that compete with pathogenic types,” says Belle Amatt, a nutrition consultant at W-Wellness. “It may help reduce bacteria involved in cavities, lowering inflammation in gum tissue.”
Real food
Avoiding ultra-processed foods (UPFs) benefits your gums as well as your waistline.
“Fibrous foods that require more chewing – such as wholegrains, raw vegetables and nuts – stimulate saliva, which washes away food particles and neutralises harmful acids,” says Casas. “Chewing also boosts blood flow to the gums, supporting tissue resilience.”
By contrast, UPFs tend to be soft, sweet and easy to eat, encouraging bacteria growth and raising the risk of gum disease and tooth decay.
The worst foods for healthy gums
Red meat
We all know that sugar is bad news for our teeth, but eating too much red meat may be harmful too.
The King’s College London study found a higher red meat consumption was strongly linked to severe gum disease. A separate paper in the Journal of Clinical Periodontology found that people who ate more red meat had worse gum health, with more bleeding and deeper periodontal pockets – spaces between teeth and gums caused by inflammation.
“We’re yet to pinpoint the exact cause, but saturated fat, heme iron and advanced glycation end-products – harmful compounds created when meat is cooked – can promote inflammation,” says Nibali. “They increase oxidative stress, impair immune regulation and disrupt the oral microbiome.”
Another factor is dietary displacement – heavy meat eaters tend to consume fewer fibre-rich, anti-inflammatory foods, adds Nibali.
If you do eat meat, avoid high-temperature methods such as deep-frying, pan-frying, grilling and roasting, which generate more of these compounds. “Opt for moist-heat cooking like steaming, stewing or braising, which keep temperatures lower,” says Reeves.
The warning signs of gum disease
Gum disease is often painless until it’s advanced, so spotting the early signs is vital, says Reeves.
Bleeding gums
If your gums bleed when you brush or floss, see a hygienist straight away. At this stage, gum disease is still reversible.
Red, puffy gums
As inflammation progresses, pockets form between gum and tooth, trapping bacteria. A toothbrush cleans only the front and back of your teeth, so interdental brushes are essential.
Receding gums
Ongoing inflammation causes bone and gum tissue to recede, exposing tooth roots.
Wobbly teeth
Severe bone loss can make teeth unstable and, ultimately, cause tooth loss.