WE are always looking for ways to make sure our stomachs are happy and our digestions stay in good shape.
While probiotics, fermented foods, and stress relief are just a few of the ways we can take care of our gut, it turns out that taking care of the microbiome in our mouth also plays a big part.
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The nutritionist Dr. Pamela Mason of the Dietary Supplements and Health Information Service says your oral microbiome (the bacteria that live in your mouth) affects dental health, but just like your gut microbiome, it can also affect other parts of the body, such as the brain and heart.
She says, "The oral and gut microbiomes work synergistically to maintain health."
In fact, the mouth can mirror what's happening in the gut.
WHAT IS A MICROBIOME?
dr Tariq Mahmood, Medical Director of Concepto Diagnostics , explains that microbiomes are collections of microorganisms that live inside us.
He says: "Humans have four main microbiomes: the oral microbiome, the digestive tract microbiome, the skin microbiome and the urogenital microbiome.
"They all work in symbiosis and contribute to almost everything to do with the body, from aging, our mood and our cognitive abilities to digestion and the immune system , to name a few."
INDICATIONS OF AN IMBALANCE IN THE MICROBIOME
Bio-Kult nutritionist Claire Barnes explains that the prevalence of pathogenic (disease-causing) organisms can lead to a variety of oral health problems.
These include tooth decay, bad breath and bleeding gums.
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Other signs of imbalances in our body's microbiomes include heartburn, thrush, gas , and lack of sleep.
Claire says, "Plaque build-up on teeth is a buildup of unwanted bacteria.
"In recent years there has been a lot of interest in using probiotics to maintain good oral health and treat oral infections."
Of course, just like in the gut, there are many good bacteria that are helpful in protecting the health of our mouth.
But the problems stem from an imbalance between good and bad bacteria.
8 WAYS TO KEEP BAD BACTERIA AT LOW
1. ENJOY DAIRY
"Calcium is needed for healthy teeth and bones (like the bone that supports your teeth)," explains Claire.
"Calcium deficiency has also been linked to gum disease and softening of the teeth.
"While calcium-rich foods and beverages like cheese and milk appear to have potential protective effects, they increase the mineral content of the teeth and help prevent tooth decay."
Dairy products are good sources of calcium, as are green leafy vegetables, unsweetened soy milk, tofu, and tahini.
2. INCREASE YOUR VITAMIN C
"Vitamin C deficiency is associated with gum disease .
"Gum disease is related to an increased production of free radicals, which are molecules that damage our cells.
"Antioxidants like vitamin C help reduce free radical damage," explains Claire.
Therefore, vitamin C is important for maintaining healthy gums.
Enjoy foods like broccoli, peppers, citrus fruits, berries and kiwi.
3. MAINTAIN ORAL HYGIENE
dr Mahmood explains: "Good oral hygiene is very important as it controls the bacterial load and some of the bacteria in the mouth that spread to other parts of the body can be very dangerous.
"For example, one study found that Porphyromonas gingivalis, which causes periodontitis, a serious infection of the gums, causes inflammatory changes in various organs and tissues."
dr Mason recommends a twice-daily brushing routine, adding that it's important to make sure you're brushing your teeth for two minutes at a time.
"You can also floss to loosen objects stuck between your teeth and reduce the risk of gum disease."
4. LOOK FOR EGGS
This simple, high-protein food contains vitamin A, which plays an important role in maintaining the cells that line your mouth and gums.
"In fact, a deficiency can lead to inflammation of the gums, overgrowth of gum tissue around teeth, and weakening of the bone on which teeth rest," explains Claire.
Additionally, he adds, deficiencies in vitamin A, vitamin D, and protein can cause salivary glands to shrink, which can mean less saliva and less saliva-cleansing effectiveness.
Other foods with vitamin A are grass-fed meats, orange fruits and vegetables, dark green leafy vegetables.
5. BE CAREFUL WITH ANTIBIOTICS
dr Mason says it's important to avoid unnecessary antibiotics because they can deplete healthy gut bacteria.
"If you need antibiotics, take a probiotic supplement at the same time."
6. EAT FERMENTED FOODS
An easy fermented food to include in your daily diet is plain yogurt.
Others include kefir, kombucha, sauerkraut, kimchi, and miso.
These fermented foods have the potential to contain beneficial bacteria.
But don't overdo it; too much too soon can lead to digestive problems.
7. ELIMINATE BALTAL BREATH
"Oral problems such as poor dental hygiene, gum disease, or a coated tongue are commonly considered the leading causes of bad breath," says Claire.
"However, other factors, such as the overgrowth of non-beneficial microorganisms in the digestive tract, can also contribute to the problem."
An easy way to support your gut flora is to take a live bacteria supplement.
"A 2019 review of available evidence recommended live bacterial supplements to combat bad breath, particularly those containing friendly Lactobacillus species," reveals Claire.
You can try the Bio-Kult Advanced Multi-Strain Formulation, which contains 14 different bacterial strains (including 7 Lactobacillus species) to support the intestinal flora.
8. CUSTOMIZE YOUR LIFESTYLE
From smoking? dr Mason recommends quitting smoking while increasing your water intake and eating more high-fiber foods like whole grain breads, fruits, and vegetables.
Reduce your intake of foods high in fat and sugar, as these can impair healthy bacterial diversity.
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