Eat Well, Live Well: Combating Periodontal Disease Through Diet and Lifestyle

Eat Well, Live Well: Combating Periodontal Disease Through Diet and Lifestyle

Eat Well, Live Well: Combating Periodontal Disease Through Diet and Lifestyle

Periodontal disease, or gum disease as it’s commonly known, is more than just a dental issue. It’s a pervasive condition that can significantly affect not only your oral health but also your overall well-being. 

Characterized by symptoms such as red, swollen, and receding gums, loose teeth, and persistent bad breath, periodontal disease can be a silent yet potent threat to your health. 

The impact of this condition usually extends beyond the mouth. Recent research has linked periodontal disease to a variety of systemic conditions, underscoring the necessity for a comprehensive, holistic approach to dental health. 

Here we explore how the right diet and lifestyle choices can be powerful allies in your fight against periodontal disease.


What is Periodontal Disease?

Periodontal disease is a progressive condition affecting the tissues surrounding the teeth, including the gums, ligaments, and bones. It begins with the accumulation of plaque, a sticky film of bacteria that forms on the teeth. 

Over time, if not adequately removed through proper oral hygiene practices, the plaque hardens into tartar, leading to inflammation and infection of the gums. This condition is known as gingivitis and is the initial stage of periodontal disease.

If left untreated, gingivitis can progress to periodontitis, a more severe form of gum disease. Periodontitis involves the destruction of the gum tissues, ligaments, and bone supporting the teeth. This can result in tooth loss and have detrimental effects on oral health.

Periodontal Disease

Periodontitis can result in tooth loss and have detrimental effects on oral health.

Why You Should Be Concerned About Periodontal Disease

The symptoms of periodontal disease 

Symptoms include red, swollen, and tender gums that bleed easily (especially during brushing and flossing), persistent bad breath, receding gums, and loose teeth. If you notice any of these symptoms, it is essential to seek professional dental care promptly.

Risk Factors of periodontal disease 

Various risk factors contribute to the development and progression of periodontal disease. Some of the key risk factors include:

  1. Poor oral hygiene: Inadequate brushing and flossing allow plaque buildup, increasing the risk of gum disease.
  2. Smoking, tobacco use and vaping: Tobacco use and vaping weaken the immune system and restrict blood flow to the gums, making them more susceptible to infection.
  3. Genetics: Some individuals may have a genetic predisposition to periodontal disease, making them more prone to developing the condition.
  4. Certain illnesses: Conditions such as diabetes and cardiovascular disease can increase the risk and severity of gum disease.

It is also vital to note gum disease may also be a risk factor for heart disease. See our article: The Links Between Your Oral Health and Heart Health.


  1. Hormonal changes: Hormonal fluctuations during puberty, pregnancy, and menopause can make gums more sensitive and susceptible to gum disease.
  2. Medications: Certain medications, such as anticonvulsants and immunosuppressants, can affect oral health and increase the risk of gum disease.
  3. Poor nutrition: A diet lacking essential nutrients, especially vitamins and minerals, can weaken the immune system and compromise oral health.

Understanding the symptoms and risk factors associated with periodontal disease can help individuals take proactive steps towards prevention and management.


Prevention is Key for Periodontal Disease 

By adopting healthy oral hygiene habits and making positive lifestyle choices, you can significantly reduce the risk of gum disease. Here are some preventive measures to consider:

  1. Maintain proper oral hygiene: Brush your teeth at least twice daily using a soft-bristled toothbrush and fluoride toothpaste. Be sure to brush all surfaces of your teeth and along the gumline. Additionally, floss daily to remove plaque and food particles between your teeth and the gumline.
  2. Replace your toothbrush regularly: Toothbrushes should be replaced every three to four months or sooner if the bristles become frayed or worn. Using an old, worn-out toothbrush can be less effective in cleaning your teeth and gums.
  3. Adopt a well-balanced diet: A healthy diet supports oral health. Consume a variety of nutrient-rich foods, including fruits, vegetables, lean proteins, and whole grains. Limit sugary snacks and beverages, as they contribute to the growth of bacteria that cause gum disease.
  4. Limit between-meal snacks: Frequent snacking throughout the day increases the exposure of teeth to acids and sugars, leading to an increased risk of tooth decay and gum disease. Avoid snacking between meals; choose healthier options such as apples if you snack on fruits or vegetables.
  5. Visit your dentist regularly: Regular dental check-ups and professional cleanings are essential for maintaining good oral health. Your dentist can identify early signs of gum disease and provide appropriate treatment. Dental visits also allow removing tartar and plaque that cannot be eliminated through regular brushing and flossing.
  6. Quit smoking: Smoking, tobacco, and vaping are significant risk factors for gum disease. Quitting smoking can significantly improve oral health and reduce the risk of periodontal disease.
  7. Consider underlying health conditions: Periodontal disease can manifest more serious systemic conditions such as diabetes, anemia, and heart disease. Regular visits to your doctor can help identify and treat these conditions, potentially preventing or managing gum disease.

By incorporating these preventive measures into your daily routine, you can maintain optimal oral health and reduce the risk of periodontal disease.


Diet and Lifestyle Choices for Periodontal Health

Certain diet and lifestyle choices can contribute to maintaining healthy gums and preventing periodontal disease. Consider the following recommendations:

  1. Eliminate sugar from your diet: Sugar promotes the growth of harmful bacteria in the mouth, leading to plaque formation and an increased risk of gum disease. Limiting or eliminating sugar from your diet can significantly contribute to maintaining healthy gums.
  2. Follow a high-protein, low-glycemic index (GI) diet: Consuming a diet rich in lean proteins and low-GI carbohydrates, primarily derived from vegetables, can help support oral health. Consider following a paleo or ketogenic diet if weight loss is desired, as these diets limit refined sugars and processed foods.
  3. Avoid refined and processed foods: Processed foods often contain high levels of sugars, seed and vegetable oils, and artificial additives that can contribute to inflammation and gum disease. Opt for whole, unprocessed foods whenever possible.
  4. Evaluate grain and fruit consumption: For a period of four weeks, consider eliminating grains and fruits from your diet to assess the impact on your gum health. Vitamin C needs can be met through vegetable sources and supplementation. Once symptoms have improved, you can reintroduce grains such as quinoa and brown rice in moderation.
  5. Consider dairy consumption: While ideally, it is beneficial to avoid dairy due to its lactose content, which is sugar, some individuals may need cheese and yoghurt to meet their protein requirements on a strict vegetarian diet. Evaluate your individual needs and make informed choices.
  6. Incorporate bone broths into your diet: Bone broths are rich in essential nutrients, such as collagen and minerals, that support gum health and tissue repair. Consider incorporating homemade chicken broth or other bone broth into your diet.
  7. Avoid snacking between meals: Frequent snacking increases the exposure of teeth to acids and sugars, promoting tooth decay and gum disease. Opt for structured mealtimes and avoid snacking whenever possible.
  8. Engage in regular exercise: Exercise promotes overall health, including good circulation and immune function, which are essential for gum health. Aim for regular physical activity to support your overall well-being and oral health.
  9. Prioritise a good night’s sleep: Sufficient sleep is crucial for maintaining a healthy immune system and reducing inflammation. Aim for seven to eight hours of quality sleep each night to support periodontal health.
  10. Prioritise nasal breathing: Breathing through your nose rather than your mouth helps maintain a more neutral pH in the oral cavity. Mouth breathing can dry out the mouth, reducing saliva production, which plays a crucial role in neutralizing acids and cleaning the oral cavity.
  11. Stay hydrated: Drinking adequate water throughout the day helps in saliva production, essential for neutralising acids and washing away food particles. Staying hydrated can also prevent dry mouth, a condition that can increase the risk of gum disease and tooth decay. Aim to drink at least eight glasses of water daily if you’re active.

By implementing preventive measures, you can support gum health and reduce the risk of periodontal disease. Additionally, lifestyle choices, such as following a healthy diet and exercising regularly, are crucial in maintaining optimal oral health.


3 Key Takeaways: Natural Treatments for Periodontal Disease

  • The Importance of Preventive Measures

Brushing twice daily, flossing, maintaining a well-balanced diet, limiting between-meal snacks, regular dental visits, and quitting smoking are essential preventive measures for avoiding periodontal disease.

  • Consult a Qualified Natural Health Practitioner

Before using supplements, it is advisable to consult a qualified natural health practitioner who can assess your individual needs, ensure compatibility with medications, and prescribe appropriate dosages and forms of supplementation.

  • Holistic Lifestyle Choices for Gum Health

Adopting a sugar-free diet, following a high-protein, low-glycemic index (GI) diet, avoiding refined and processed foods, incorporating bone broths, avoiding snacking between meals, engaging in regular exercise, and prioritizing quality sleep are all vital lifestyle choices that support gum health.

Read our companion article: Boost Your Oral Health: The Power of Nutritional Medicine in Treating Periodontal Disease


  1. Nutrition as a Key Modifiable Factor for Periodontitis and Main Chronic Diseases
    PubMed Central:
  2. The Impact Of Lifestyles On The Periodontal Health Of Adults
    J Indian Soc Periodontal.
  3. An Oral Health Optimized Diet Can Reduce Gingival And Periodontal Inflammation
    BMC Oral Health
  4. Eat well, keep gums healthy, live longer
  5. The Effect Of Nutrition On Periodontal Disease: A Systematic Review
  6. Nutrition and Periodontium: Review