Fiber, a naturally occurring carbohydrate in nuts, seeds, fruits, and cereals, is widely known for helping the body digest food. Did you also know that gum and oral wellness also depend on fiber? A daily intake of 25 grams of fiber can help prevent periodontal disease and combat gingivitis, the bacteria that causes cavities. There should be no surprise that 47% of adult Americans have gum disease due to busy lifestyles and the convenience of on-the-go fast food meals.
Fast f00ds have no real nutrients to contribute and are full of added sugars. If you have or are worried about getting gum disease, you should use a supplement to increase your fiber intake if you are not getting enough from your diet. If taking supplements bothers you, you can increase your fiber-rich foods. Once you\’ve increased intake successfully, you will begin to understand the benefits, and here\’s why.
Eating More Fiber Protects Your Gums
Gum and oral health depend on your diet and lifestyle, though some people are naturally prone to gum disease due to genetics. In addition to heredity, periodontal disease can be caused by other factors, including poor diet, tobacco use, autoimmune diseases like diabetes, and poor oral hygiene. 2 in 5 adults ages 30 and older have periodontal disease in the United States alone. There are several stages of severity for gingivitis, from the mildest form to full-on gum disease.
The good news is increasing your fiber intake or adding it to your diet and living a healthier lifestyle can improve your health significantly. In five experiments conducted between 1999 and 2017 by the American Academy of Periodontology (AAP), researchers gave test subjects foods with increased fiber. One of the experiments focused on subjects eating an all-fiber diet for two months. The results of these experiments proved that increasing fiber intake reduced swollen gums.
Researchers were amazed by the link between increasing fiber intake and swollen gums and learned that the test subjects who ate an all-fiber diet for two months noticed less swelling, minimal plaque, and better oral health overall. In essence, the study proved that increasing fiber intake or eating more fiber-rich foods reduced inflammation and, in milder cases, reversed periodontal disease. Fiber-rich diets contributed to more saliva production, curbed appetite for sugar, and maintained healthy bacteria in the mouth.
How Fiber Prevents Trips to the Dentist
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Your palate may feel healthier if you\’ve recently added more fiber to your diet. Eating more grains and fruits and reducing the amount of sugary and acidic foods can reverse plaque buildup around the gum line. Plaque is a naturally occurring bacteria in your mouth that feeds on the food particles from each meal. For this reason, dentists recommend brushing and flossing your teeth twice a day and using a mouthwash with fluoride to protect your teeth.
If you leave plaque, it turns into tartar, which is hard and porous. Since it builds up around the base of the teeth, tartar is more likely to contribute to and even worsen periodontal disease. Tartar can be tricky because it can\’t be removed at home and requires a dental professional to scale the tartar off the teeth. Ensuring regular dental visits and proper oral health will help keep you out of the dentist\’s chair for anything other than a routine checkup.
Consuming fiber-rich foods daily also increases saliva flow in the mouth. The increased flow acts as a protective barrier against cavities and neutralizes the effects of the acid from certain foods in order to prevent enamel breakdown. The flow can benefit those suffering from gum or periodontal diseases because it prevents further bone loss around the teeth, so it\’s worth encouraging this increase so you can save yourself a trip to the dentist.
What Else Fiber Contributes To Oral Health
Gum and periodontal diseases are more likely to occur in older adults because bone density becomes weaker and bones become easier to injure as people age. Teeth are surrounded by bones that hold them in place; those bones need to be strong and healthy to keep the teeth in place for life. Eating more fibrous foods can increase the amount of calcium and vitamin D the body produces to keep your bones healthy. It\’s essential to start doing this at an early age to prevent bone loss as an adult.
Getting a head start on eating more fiber can reduce the chances of developing osteoporosis, which weakens the bones, even though it may not prevent this completely. According to the National Library of Medicine, carbohydrates found in fibrous foods should be an essential part of a daily diet because they help the body absorb vitamin C for collagen production to keep bones strong. Interestingly, additional studies have shown that those who added more fiber and vitamin C to their diets had a significantly lower risk for developing oral cancers.
If you do not have enough fiber in your diet or are worried about how it will make you feel, add a little at a time until you get used to it. As vegetables are highly fibrous, they\’re the perfect addition to your daily meals to optimize healthy gums, teeth, and bones. Vegetables can also lower cholesterol, reduce stress, and improve overall quality of life. If you want to gain some of the benefits of eating more vegetables, try replacing fried or highly processed foods with red potatoes, bell peppers, broccoli, and cauliflower.
Final Thoughts
Adding fibrous foods to your diet is essential to promoting healthy gums, teeth, and bones. Consider what you eat daily and how much fibrous intake you\’re getting, whether it be fruits, vegetables, or grains. Since it\’s not always easy to get the amounts you need, especially in a busy world, you can get supplements over-the-counter at your local pharmacy to help increase your fiber intake. If you are unsure how much you\’re getting, consult a licensed medical professional.
The American Academy of Periodontology and National Library of Medicine have both conducted studies that have proven increasing fiber intake can reduce and reverse gum and periodontal diseases. It also has other benefits like improving gut health and can even help reduce the symptoms of inflammatory diseases like rheumatoid arthritis. Given all this information, why wouldn\’t you want to add more fiber to your diet?
Disclaimer: This article provides information that does not replace physician advice. Please get in touch with your doctor if you have any questions or concerns.
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