Nurturing a Healthy Oral Microbiome: Best Foods for Oral Health - truthpaste
June 26, 2023

Nurturing a Healthy Oral Microbiome: Best Foods for Oral Health

By Marisa Battrick

Maintaining good oral health goes beyond brushing and flossing; it also involves nurturing a diverse and balanced oral microbiome. The oral microbiome consists of a complex community of microorganisms that play a crucial role in oral health.

Recent research has shed light on the potential benefits of certain foods in promoting a healthy oral microbiome. In this article, we will explore one such food - beetroot - and other dietary choices that can support a thriving oral microbiome.

Beetroot: A Vibrant Ally for Oral Health:

Beetroot, a vibrant and nutritious vegetable, has gained attention for its potential benefits in supporting oral health. Rich in nitrates, antioxidants, and fiber, beetroot offers several advantages for a healthy oral microbiome. Nitrates from beetroot are converted into nitric oxide, which helps maintain healthy blood flow and blood pressure, promoting optimal oral tissue function. Furthermore, antioxidants in beetroot, such as betalains, help reduce inflammation and oxidative stress in the mouth, supporting a balanced microbiome.


Fermented Foods: A Probiotic Boost for Your Mouth:

Incorporating fermented foods into your diet can provide a significant boost to your oral microbiome. Fermented foods like yogurt, kefir, sauerkraut, and kimchi contain live beneficial bacteria, or probiotics, which can help restore and maintain a healthy balance of microorganisms in the mouth. Probiotics promote the growth of beneficial bacteria, which can inhibit the growth of harmful bacteria responsible for tooth decay, gum disease, and bad breath.


High-Fiber Foods: Feeding Your Oral Microbes:

Consuming a diet rich in high-fiber foods can positively influence your oral microbiome. Fiber-rich foods, such as fruits, vegetables, whole grains, and legumes, act as prebiotics. Prebiotics serve as nourishment for the beneficial bacteria in your mouth, helping them thrive and maintain a balanced ecosystem. By promoting the growth of these beneficial bacteria, high-fiber foods contribute to a healthier oral environment and may reduce the risk of oral diseases.


Green Tea: An Antimicrobial Elixir:

Green tea, renowned for its numerous health benefits, also plays a role in supporting oral health. This antioxidant-rich beverage contains catechins, which possess antimicrobial properties. Catechins can help inhibit the growth of harmful bacteria, including Streptococcus mutans, a primary contributor to tooth decay. Incorporating green tea into your daily routine can help maintain a balanced oral microbiome and reduce the risk of dental issues.


Crunchy Fruits and Vegetables: Nature's Toothbrush:

Nature's toothbrush comes in the form of crunchy fruits and vegetables. Apples, carrots, celery, and cucumbers require chewing, which stimulates saliva production. Saliva acts as a natural cleanser, washing away food particles and neutralizing acids produced by bacteria. Additionally, the fibrous texture of these foods helps mechanically clean the teeth and gums while promoting a healthier oral microbiome.


Promoting a healthy oral microbiome is essential for maintaining optimal oral health. By incorporating specific foods into your diet, such as beetroot, fermented foods, high-fiber foods, green tea, and crunchy fruits and vegetables, you can support the diversity and balance of microorganisms in your mouth. These dietary choices can help prevent oral diseases, reduce inflammation, and contribute to fresher breath. Alongside regular oral hygiene practices, a well-rounded approach that nourishes your oral microbiome will pave the way for a healthier, happier smile.


Vanhatalo, A., et. al. (2018) Nitrate-responsive oral microbiome modulates nitric oxide homeostasis and blood pressure in humans. Free Radical Biology and Medicine Journal

Bee, Peta (2021)  The Secret to Oral Health: Protecting your mouth's microbiome. The Times