Eating Fiber Helps Improve Inflammation Related To Gum Disease

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Study Shows Eating Fiber Helps Improve Inflammation Related To Gum Disease

At some point we’ve likely all been scolded by a dentist to cool it on the sugar intake (candy, soda, fruit juices, etc.). Because too much sugar equals cavities, right? Yep. So what you eat clearly plays a role in oral health. As it turns out, eating more fiber may protect your gums.

A systematic review and meta-analysis published in the journal Nutrients was one of the first to take a comprehensive look at all the studies to date in humans on fiber intake and periodontal disease1 (aka gum disease).

Gum disease results from infection or inflammation of the gums and bones that surround and support the teeth. It’s actually one of the top six chronic diseases across the globe.

What did the study find?

A total of six studies were included in this larger analysis. Five of them were experiments where people were given more fiber by the researchers to eat, and one study when people were told to eat a high-fiber diet for one or two months.

Researchers wanted to see if there was a connection between fiber intake and measures of inflammation related to gum disease.

And there sure was.

  • Eating more fiber (which was considered to be between 22 and 30 grams daily in these studies) improved specific markers that measure the severity of gum disease such as: Less swelling of the gums
  • Less plaque buildup
  • Better support from the tissues and fiber that hold teeth in place

Why is fiber beneficial for oral health?

There are a few reasons why fiber may be good for your gums.

  • It increases saliva production: Saliva contains digestive enzymes that start breaking sugars down in your mouth before you even swallow. Saliva also starts to neutralize acidic foods. Both sugary and acidic foods aren’t ideal for oral health.
  • You consume less sugar: Fibrous foods either don’t have a lot of free sugars (like broccoli for example) or their bulky, nondigestible properties help counter the sugars in the food (like in fruit). Foods that tend to have lots of sugar and no fiber (namely processed, packaged foods) have been linked to cavities.
  • It may nurture your oral microbiome: Just as there’s a gut microbiome, the mouth also plays home to a variety of microorganisms. Sugar tends to throw that microbial balance off by feeding harmful bacteria that produce compounds that lead to tooth decay. Fiber may help maintain a desirable oral microbiome4 (but there’s limited human research on this).

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