5 Essential Tips for Maintaining a Healthy Mouth

1) Brush your teeth.

“A toothbrush is one of the best tools people can use,” says Malterud. Regular brushing — two or three times a day — helps remove plaque and food particles to prevent the growth of harmful bacteria.

Use a soft-bristled brush, which is easier on the gums, and take your time, spending at least two minutes scouring all the surfaces of the teeth from every angle. Using an electric toothbrush with a built-in timer can help ensure you brush for the recommended duration, or just set a timer on your phone. Be sure to replace the head of your toothbrush every three to four months; sooner if the bristles are worn down.

Toothpaste helps prevent oral dysbiosis but doesn’t treat it, Thompson says. “There are no toothpastes on the market with enough antimicrobial properties to correct dysbiosis.” He recommends seeking brands that include nano-hydroxyapatite, an ingredient that can help remineralize teeth, reduce sensitivity, and create an environment less favorable to pathogens.

He also recommends sticking with fluoride toothpaste if you are cavity-prone. “I don’t know of a better anticavity strategy than the topical application of fluoride. We just don’t want to ingest it,” he says.

Steer clear of toothpastes that use sodium lauryl sulfate (SLS), which can irritate tissues in the mouth and disrupt beneficial bacteria. (Visit “How to Avoid Toxins in Your Toothpaste: 12 Ingredients to Ditch Now.”)

 

2) Be sure to floss — and try a water flosser.

Regular flossing helps prevent gum disease by cleaning between teeth and below the gumline, where a toothbrush can’t reach. Yet even flossing may leave nooks and crannies where microbes can grow, Malterud says.

“A tooth is not perfectly round,” he points out. Tooth surfaces are uneven, particularly on the molars, so stretching a piece of floss around them inevitably leaves some divots untouched.

As a solution, many dentists recommend using a water flosser, which projects water at high pressure. It’s a bit like a power washer for teeth. “It does some mechanical removal of the biofilm as well as just flushing and liquid removal,” Thompson says.

To prevent or treat mild dysbiosis, he recommends adding a few drops of grapefruit-seed extract or powdered xylitol to the water-flosser reservoir to help prevent and remove biofilms.

 

3) Avoid commercial mouthwash.

Decades of TV commercials have promoted neon-colored, alcohol-based mouthwashes as the key to fresh breath. Unfortunately, these medicine-cabinet mainstays can do more harm than good. “Commercial mouthwash is detrimental to the oral microbiome,” Barnett says.

Strong antimicrobial agents are the selling point of many commercial mouthwashes, but these agents kill a full range of bacteria, including the beneficial ones that keep rogue bugs in check. This sets up the mouth for an overgrowth of opportunistic pathogens that resist anti-microbial treatments.

Some mouthwashes also alter the pH level in the mouth. “Commercial rinses can be very acidic, and our bad-acting biofilm loves to have an acidic environment to grow in,” Thompson says. He adds that acid itself damages the teeth. (This is also a reason to avoid carbonated sodas, which are highly acidic.)

People with a healthy oral microbiome shouldn’t need to use mouth rinses at all, Thompson says. ­Barnett adds that those trying to correct dysbiosis may benefit from a saltwater rinse or products made by Biocidin Botanicals, which contain herbs that promote a healthy microbial balance.

 

4) Eat a nutrient-dense, whole-foods diet — and stay hydrated.

Unsurprisingly, whatever you feed yourself, you’re also feeding your oral microbes.

When working with a patient to correct oral dysbiosis, Barnett focuses exclusively on supporting their oral microbiome with diet for the first 90 days. This entails adding fermented foods to increase microbial diversity; removing refined grains and sugar, which preferentially feed opportunistic bacteria; and cutting out alcohol.

“Then we give them a huge variety of plants, ­because those phytonutrients are going to support healthy microbes,” she explains. “We know now that it’s not just fibers and resistant starches that feed healthy microbes; it’s also the polyphenols.”

Omega-3 fatty acids act as food for healthy bacteria; probiotics can be helpful too. “Microbes are talking to each other all over the body, so addressing microbes in one area of the GI tract is going to affect the others,” Barnett adds.

Once the oral micro­biome is restored to health, eat a well-rounded, whole-foods, low-sugar, Mediterranean-type or other plant-forward diet to maintain it, Barnett advises.

It’s also important to drink plenty of water. Staying well hydrated promotes saliva production, which nurtures a healthy balance of bacteria in the mouth. (Try one of these three creative ways to boost your body’s hydration levels.)

 

5) Prioritize healthy sleep and nose breathing.

People with sleep apnea often breathe through their mouths, ­especially during sleep, which dries out the mouth. Because saliva helps neutralize acids and inhibit bacterial growth, a dry mouth is more conducive to harmful bacteria.

Chronic inflammation caused by poor sleep and ­reduced oxygen levels can also exacerbate gum inflammation and periodontal disease. “If you’re getting poor sleep, if you’re mouth breathing, if you’re not oxygenating, and you’re apneic, then we have to solve for that to protect your mouth,” Barnett says.

Because saliva helps neutralize acids and inhibit bacterial growth, a dry mouth is more conducive to harmful bacteria.

Though research on the efficacy of mouth taping is limited, some experts recommend the practice to prevent mouth breathing at night. It involves placing a small piece of mouth tape at the center of the lips. You can also try nasal strips across the bridge of the nose to help open nasal passages.

Nasal breathing not only fosters a better environment for healthy oral bacteria but also supports the production of nitric oxide. This improves blood oxygenation, supports immune function, and helps regulate blood pressure.

The mouth stands sentry at the gateway to the body, so by prioritizing oral health, we safeguard the entire body’s well-being. Doing this can also prevent poten­tial health issues before they start.