The oral microbiome: your gateway to whole-body health

Good health starts in the mouth – literally. Your oral microbiome holds the key to more than just fresh breath. Just like your gut, your mouth has its own ecosystem and community of microbes. The oral microbiome is incredibly diverse with the average adult mouth containing between 50-100 billion bacteria!¹

Why is it important?

Maintaining oral health involves the delicate balance of your oral microbiome.² Maintaining this balance is crucial for overall health and wellbeing.³ When balance is disrupted, it is known as oral dysbiosis – thought to be caused by bad hygiene and diet. This often leads to oral diseases such as gingivitis, periodontitis, and oral cancer.⁴

It’s not just the mouth that’s affected. Changes in the oral microflora have been linked to conditions such as diabetes, endocarditis, cancer, and autoimmune diseases.⁵ It’s also suspected that the oral microbiome has a role to play in respiratory illnesses such as pneumonia and lung cancer.⁶

How to support your oral microbiome 🪥

1. Use a prebiotic toothpaste. It helps support the growth of good bacteria in your oral cavity. Look for ingredients like xylitol⁷ (reduces the growth of harmful bacteria) and hydroxyapatite⁸ (remineralises teeth) along with natural ingredients over chemicals.

2. Brush twice daily, and remember to floss, too! Prebiotic and thicker versions are available that can really help remove stubborn plaque or food particles.

3. Take a diverse probiotic. Strains such as Lactobacillus reuteri⁹ and Bifidobacterium are beneficial for oral health. They promote the growth of good bacteria in the mouth and help to balance the microbiome.

4. Consume a diet rich in polyphenols, such as berries, green tea, red cabbage, walnuts, and dark chocolate. As antioxidant-rice foods, they help reduce inflammation and harmful bacteria.

5. Avoid artificial sweeteners and go for natural alternatives such as stevia.

6. Be wary of mouthwash! Many mouthwashes contain ingredients such as triclosan, Sodium Lauryl Sulfate, Hydrogen Peroxide and chlorhexidine.¹⁰ Although they clean your mouth, they also remove beneficial bacteria and create an imbalance long term, which can lead to oral dysbiosis. To maintain a healthy oral microbiome, consider using natural and alcohol-free mouthwashes that are made to support your oral microbiome. Look for ingredients such as tea tree oil, aloe vera, xylitol and herbal extracts.

7. Oil pulling¹¹ is an ancient Ayurvedic practice which many swear by for maintaining oral health. It involves swishing oil, typically coconut or sesame, in your mouth for 10-20 minutes as part of your oral care routine. A 2020 study shows that it can help to reduce plaque and inflammation.¹²

8. De-stress as much as you are able. We understand stress is often out of your hands – if you could avoid it, you would. Stress impacts your immune system¹³ and can lead to an imbalance in your oral microbiome. Practice stress-reducing techniques like deep breathing, meditation and yoga to help with this.

For more ways to care for your health, check out How you can help your body heal itself!.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.