New, natural ways to knock out gum disease.
Gingivitis, a type of inflammation of the gums, is one of the most common mouth afflictions—and one that affects up to 90% of adults worldwide.
While red, tender, swollen gums are the most common symptoms of gingivitis, the condition can lead to loose or lost teeth, bleeding gums, pain or sensitivity when chewing, or bad breath. Research has even linked severe forms of gingivitis to heart disease, a connection some experts blame on the bacteria that spread in the mouths of those with gum disease.
“Gingivitis is primarily caused by bacteria that proliferate due to poor oral hygiene,” says dentist Dr Eugene Ko.
Your teeth accumulate a thin film or residue known as plaque, which is home to millions of bacteria. Haphazard brushing and flossing allow this plaque to harden into tartar, which then produces gum irritation and inflammation, Ko explains. (He says there are many forms of gingivitis—some caused by viruses or fungi—but the plaque-induced kind is by far the most common.)
What can you do to relieve your gingivitis? Proper brushing and flossing, along with regular professional cleanings, are among the best defenses and remedies, Ko says. “You need to disrupt the plaque before it gets between the teeth or irritates the gums,” he adds.
But if you’re already doing those things and not finding relief, consider trying these six home remedies.
Cut back on refined carbs
A small, somewhat-whacky study performed back in 2009 found that people who cut all refined carbs from their diets—basically, people who adopted a “Paleo-style, stone-age diet”—did not suffer from gingivitis even if they stopped brushing and flossing for four weeks. The study authors found that the type of bacteria that cause gingivitis did not increase when the study participants cut out refined carbs—even though their teeth did accumulate more plaque due to the lack of brushing. The research is preliminary, but consider this one more reason to eat fewer sweets, white bread, soda, and other refined carbs.
Eat more fibre and omega-3s
In another diet-focused study, researchers found that people who ate a diet rich in omega-3s, fibre and vitamins C and D enjoyed a 50% reduction in gum inflammation caused by gingivitis. Again, the study authors said a beneficial change in mouth bacteria might explain the diet’s anti-gingivitis powers. Whole fruit, and especially citrus fruits like oranges, are prime sources of both fibre and vitamin C. Meanwhile, salmon is a great food source of both vitamin D and omega-3. (Pair it with quinoa and roasted cauliflower for a healthy hit of fibre and vitamin C.)
Swish some coconut oil
It’s known as “oil pulling.” Basically, you swish oil in your mouth for eight to 10 minutes once a day. (Yes, you read that right. Eight to 10 minutes!) A small 2015 study found swishing with coconut oil really did relieve patients’ gingivitis symptoms. The authors of that study hypothesised that the oil acts as a liquid scrubber, wiping away plaque and bacteria. More studies have found other types of oil pulling—including with sunflower oil—have a similar effect. But it’s not clear whether oil is any better than doing this with water or a mouthwash.
Chew gum
Saliva is your mouth’s built-in cleaning solution, Ko says. But for those who suffer from dry mouth, they may not have enough saliva to keep harmful mouth bacteria at bay. Even for those who brush and floss thoroughly, dry mouth can lead to the spread of bacteria and gingivitis.
By stimulating saliva production and secretion, chewing gum is an effective remedy for dry mouth, and may also help relieve your gingivitis and keep it from coming back. (Just be sure you’re buying sugar-free gum; sugar can promote plaque accumulation and cavities.) More research shows gum containing real eucalyptus may be an even more potent gingivitis-fighter.
Eat more yogurt
Calcium-rich dairy products—especially fermented dairy foods like yogurt—can knock out gingivitis and protect your mouth from future gum disease, according to a 2012 study in the journal Nutrients. The Danish study team hypothesised that probiotic bacteria in calcium-rich dairy foods might prevent the growth of gingivitis-causing microorganisms.
Drink green tea
Drinking green tea may alleviate or prevent the spread of gingivitis. That’s according to a 2009 study in the Journal of Periodontology. The authors of that study say a specific type of green tea antioxidant—known as catechins—may block the spread of bacteria that cause gingivitis, and may also naturally quell inflammation.
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