Foods for Healthy Gums: Practical Tips for Taking Care of Your Mouth

When we talk about oral health, we often think first of teeth. However, gums play an equally fundamental role: they support the teeth, protect the roots, and keep the mouth healthy. A balanced diet can be a great ally in preventing gum problems, helping to strengthen tissues and reduce inflammation.

Dr Cláudio Alferes, a dentist specialised in orthodontics and oral health, always emphasises to his patients the importance of prevention: caring for the gums through hygiene and proper nutrition is essential to maintain a healthy smile and to avoid long-term complications.

Why is it important to look after your gums?

The gums are the “foundation” of the teeth. When healthy, they provide firm support, prevent infections, and contribute to balanced chewing. When inflamed or diseased, they not only compromise oral health but can also affect the whole body.

The link between unhealthy gums and overall health

Gingivitis (the initial inflammation of the gums) and periodontitis (the advanced stage, with bone loss) are associated with various health problems.

Research points to a link between gum disease and cardiovascular disease, uncontrolled diabetes, premature births, and even respiratory complications. This happens because inflammation and bacteria present in the mouth can reach the bloodstream, affecting other organs. Looking after your gums therefore means looking after your overall health.

Foods for healthy gums

Certain nutrients play a direct role in gum health. Vitamins, minerals, and antioxidants help strengthen tissues, reduce inflammation, and protect against bacteria.

Citrus fruits (orange, lemon, kiwi)

Rich in vitamin C, they strengthen gum collagen and help prevent inflammation.

Leafy green vegetables (spinach, kale, watercress)

A source of calcium, iron, and fibre, they strengthen teeth and gums, while also stimulating saliva production, which protects against bacteria.

Apples and carrots

Fibrous foods that act as a “natural cleaning” for teeth and gums, stimulating blood circulation in the mouth.

Oily fish (salmon, sardines, mackerel)

Rich in omega-3, they have anti-inflammatory properties that help protect against gingivitis and periodontitis.

Nuts and seeds (almonds, walnuts, chia, flaxseed)

Contain minerals such as calcium and phosphorus, as well as healthy fats that strengthen bones and gum tissue.

Water

Essential for oral hydration, it helps balance the mouth’s microbiome, remove residues, and keep the gums better protected.

Foods to avoid for healthy gums

Just as some foods strengthen gums, others can weaken them and increase the risk of inflammation.

Refined sugars

Encourage bacterial growth, increasing the risk of cavities and gingivitis.

Soft drinks and acidic beverages

Accelerate enamel erosion and may irritate gum tissue.

Excessive alcohol

Contributes to oral dehydration and gum inflammation.

Other practical tips for looking after your gums

Diet is essential, but it should be complemented by good hygiene and preventive habits.

Brushing and flossing

Remove dental plaque and prevent tartar build-up, one of the main causes of gingivitis.

Regular dental check-ups

Allow early detection of gum problems and timely treatment.

Avoid smoking

Smoking is one of the greatest risk factors for periodontitis, hindering healing and increasing gum inflammation.

Healthy gums, healthy smile

Gums are essential for a beautiful smile and overall health. A diet rich in vitamins, minerals, and antioxidants, combined with good oral hygiene habits, is the best way to keep them healthy.

Dr Cláudio Alferes always emphasises the importance of prevention and supports each patient in a personalised way, helping not only to treat existing problems but, above all, to avoid them.

Would you like to know more about how to keep your gums healthy? Book your appointment and take full care of your oral health.