Toothbrushing is great. So is flossing. Oral irrigators are the bomb; interdental brushes, too. And you just know we’re fans of regular dental checkups. But you want to know something? These aren’t the most important things for keeping your teeth and gums healthy. (Take all the moments you need to let that sink in. We’ll wait.)
Really and truly, as important as oral hygiene is, it’s actually the second line of defense in maintaining oral health. The first line? The food on your plate.
We’ve known as much since dental research Dr. Weston Price traveled the globe almost a century ago to study the diets and dentition of indigenous populations. He found that those who ate traditional, nutrient-dense diets had remarkably healthy teeth and gums, with little to no tooth decay or gum disease. They also had wide, well-formed dental arches, with plenty of room for teeth to come in straight and true.
He also saw that when people shifted away from their ancestral diets to modern processed foods, oral health deteriorated rapidly – within a single generation. Decay and gum disease were more common. Narrow arches and crowded teeth were more common, too.
To Price, it couldn’t be clearer: What we eat fundamentally shapes our oral health.
And shaping it in a good way isn’t just about limiting the highly refined carbohydrates – sugars and starches alike – that make up so much of modern ultra-processed diets. It’s about eating foods rich in the nutrients that our teeth, gums, and jaws need to thrive.
The Foundation: Nutrient-Dense Foods
Calcium and phosphate are the main minerals that make up tooth enamel, but the calcium also needs vitamins D3 and K2 to be properly utilized – D3 to absorb calcium and K2 to direct it to the bones and teeth. These are complemented by trace minerals such as magnesium and zinc.
Other vitamins have key roles, too. Vitamin C, for instance, strengthens gum tissue and promotes collagen production for tissue repair. Vitamin A supports the mucous membranes that line your mouth and helps fight infection. The B vitamins – especially B12 and folate – help prevent mouth ulcers and reduce inflammation. Vitamin E provides antioxidant protection.
You also need the right fats and fiber. Saturated fats, for instance, serve as storage containers for the fat soluble vitamins A, D, E, and K, releasing them when your body needs them the most. Unsaturated fats – especially omega-3 fatty acids – help reduce gum inflammation. Fiber, meanwhile, is essential for maintaining a healthy gut, which you need if you want a healthy mouth. (Truly, gut health and oral health are inseparable.)
Sure, you could always take supplements, but it’s best to get your nutrients the way nature intended: through whole and minimally processed foods, where they’re packaged with enzymes, phytochemicals, and other necessary nutrients.
The Modern Challenge & Hygiene’s Role
In an ideal world, we might all eat a perfectly balanced diet of lots of organic produce grown in nutrient-rich soils, wild fish and game, pastured meat, dairy, and eggs, all prepared in traditional ways. Realistically, though, most of us navigate a challenging food environment, balancing busy schedules with the desire to make healthy choices.
This is why oral hygiene still matters. It helps compensate for dietary shortcomings.
Brushing with fluoride-free toothpaste matters. Interdental cleaning – whether with floss, oral irrigation, or interdental brushes – matters. Regular dental exams and cleanings matter. These things, coupled with the healthiest diet you can maintain, give you the greatest likelihood of maintaining great mouth/body health for a lifetime.
