Gut health begins with oral health because 45% of oral bacteria is found in the gut. DIgestion starts in the mouth and if gut health is a cause for concern, dealing with oral health first is a good place to begin. Now oral health doesn’t only mean regular trips to the dentist or expensive treatments to maintain your pearly whites. You can eat right and ensure oral health.
There are some foods that are common to the Indian diet and simply eating these mindfully and in moderation is a great start.
Spices for Oral Health
Turmeric
Photo by Prchi Palwe on Unsplash
Is any Indian preparation complete without a touch of turmeric? With anti-inflammatory and antibacterial properties, curcumin, the active compound in turmeric, helps reduce gum inflammation and prevents oral infections. While we generally ingest turmeric in food, stepping it up a bit by using it in a mouth rinse can help oral health.
Cloves
The eugenol in cloves acts as an anaesthetic and antibacterial agent and not to mention elevating the flavour of food. Think of biryani without cloves or even kadhi without a couple of cloves. Not the same, is it? Clove oil is also used to relieve toothaches and fight mouth bacteria and so should play an important part in an oral care routine.
Fennel Seeds
A palmful of mukhwas after a delicious meal is satisfying. Either you pick at it one seed at a time or pop the whole thing into your mouth – either way without saunf or fennel, it’s NOTHING! Excellent as a mouth freshener, fennel’s antibacterial properties help reduce bad breath and can also prevent the growth of harmful bacteria.
Fruits That are Great for Oral Health
Apples
“Nature’s toothbrush” also keeps the doctor away. The crunchy texture of apples helps to clean teeth and stimulate gums. Their high water content and fibre also help in preventing plaque buildup and neutralising acids.
Oranges
Gum health is dependent on Vitamin C and oranges are rich in it. This vitamin helps strengthen the connective tissues in the gums and prevents gum diseases like gingivitis. But, eating oranges and anything citrusy should be in moderation because they can cause enamel erosion.
Pomegranates
These ruby-red seeds look gorgeous on salads and porridges but they’ve got more than their looks going for them. Pomegranates seeds are packed with antioxidants that help reduce inflammation and combat bacterial growth in the mouth. They are beneficial for maintaining gum health and fighting oral infections.
Vegetables for Oral Health
Carrots
Healthy mucous membranes and gums need Vitamin A and carrots are a fantastic source. Their crunchy texture helps to clean teeth and stimulate saliva production, which neutralises acids and helps in digestion just like apples.
Spinach
Popeye’s secret weapon is loaded with vitamins and minerals, including calcium and folic acid, which contribute to strong teeth and healthy gums. Its high water content also helps wash away food particles and bacteria.
Bell Peppers
Love them or hate them, but you can’t deny that bell peppers, especially the red variety like oranges, are rich in Vitamin C that supports gum health by reducing inflammation and preventing gum diseases. They also provide essential antioxidants that contribute to overall oral health.
Dairy Products for Oral Health
Yoghurt
Calcium for healthy teeth is a no-brainer and yoghurt with the added advantage of probiotics is an excellent source. Probiotics help balance oral bacteria, reducing the risk of gum disease and bad breath. The calcium in yoghurt strengthens tooth enamel and supports overall dental health. Avoid the ones with artificial flavouring and added sugar to get the full benefits for your teeth. Add fresh fruit from this list to unsweetened yoghurt for complete benefits.
Paneer
Versatile and rich in calcium and protein, paneer in your diet can contribute to better oral hygiene.
Traditional Remedies
Neem Sticks
Neem sticks, used traditionally as natural toothbrushes, have powerful antibacterial properties. Chewing on neem sticks helps in reducing plaque buildup and maintaining fresh breath. Their natural compounds also promote overall oral health.
Tulsi (Basil)
Tulsi, or holy basil, has antimicrobial properties that can help in soothing gums and preventing oral infections. Tulsi leaves can be chewed or used in mouth rinses to benefit from their oral health-promoting effects.
Herbal Tea
Ginger Tea
Ginger tea has anti-inflammatory properties that can help soothe sore gums and reduce oral inflammation. Drinking ginger tea regularly can support overall oral health.
Mint Tea
Mint tea is not only refreshing but also beneficial for oral health. It helps in freshening breath and soothing irritated gums. The menthol in mint has antibacterial properties that contribute to maintaining a healthy mouth.
Snacks that Support Oral Health
Nuts
Nuts, such as almonds and walnuts, are rich in essential nutrients that promote gum health. They provide healthy fats, vitamins, and minerals that support oral tissue repair and reduce inflammation.
Chia Seeds
Chia seeds are a great source of omega-3 fatty acids and fibre. Omega-3s help reduce inflammation, while fibre aids in maintaining oral hygiene by cleaning teeth and stimulating saliva production.
Feature image by Jane Trang Doan
