How washing your mouth out is key to a happier, bloat-free tummy – and 8 tips to do it
WE’RE always looking for ways to make sure our tummy is happy and our digestion stays in good working order.
While probiotics, fermented foods and reduced stress are said to be just a few of the ways we can care for our gut, it turns out caring for the microbiome in our mouth has a huge part to play too.
Nutritionist Dr Pamela Mason, from the , says your oral microbiome (the bacteria living in your mouth) impacts dental health, but much like the gut microbiome, it can affect other parts of the body too, like the brain and heart.
She says: “The oral and gut microbiome work in synergy to help maintain health.”
In fact, the mouth can reflect what’s going on in your gut.
WHAT IS A MICROBIOME?
Dr Tariq Mahmood, medical director at , explains that microbiomes are collections of microorganisms that live inside us.
He says: “For humans, there are four main microbiomes: the oral microbiome, the digestive tract microbiome, the skin microbiome and urogenital microbiome.
“They all operate symbiotically and contribute towards almost anything and everything to do with the body – from ageing, our mood and cognitive ability to digestion and the immune system, to name but a few.”
SIGNS OF MICROBIOME IMBALANCE
Nutritional therapist Claire Barnes, from , explains that a prevalence of pathogenic (disease-causing) organisms can lead to various oral health problems.
This includes tooth decay, bad breath and bleeding gums.
Other signs of imbalances in our body’s microbiomes include heartburn, thrush, bloating and poor sleep.
Claire says: “The formation of plaque on the teeth is a build-up of undesirable bacteria.
“In recent years, there has been a lot of interest in the use of probiotics in maintaining good oral health and treating oral infections.”
Naturally, much like in the gut, there are plenty of good bacteria, which are useful in protecting the health of our mouth.
But problems arise from an imbalance in good and bad bacteria.
8 WAYS TO KEEP BAD BACTERIA AT BAY
1. ENJOY DAIRY
“Calcium is necessary for healthy teeth and bones (such as the bone that supports your teeth),” says Claire.
“Deficiencies in calcium have also been associated with gum diseases and tooth softening.
“Whereas calcium rich foods and drinks, such as cheese and milk, appear to have potential protective effects, increasing the mineral content of teeth and preventing decaying.”
Dairy foods are a good source of calcium, as are green leafy vegetables, unsweetened soy milk, tofu and tahini.
2. UP YOUR VITAMIN C
“Vitamin C deficiency is associated with gum disease.
“Gum diseases are related to increased production of free-radicals, which are molecules that damage our cells.
“Antioxidants such as vitamin C help to reduce the damage caused by free-radicals,” says Claire.
This makes vitamin C important in maintaining gum health.
Enjoy foods such as broccoli, peppers, citrus fruits, berries and kiwis.
3. MAINTAIN ORAL HYGIENE
Dr Mahmood explains: “Maintaining good oral hygiene is very important as it controls the bacterial load, plus some of the bacteria found in your mouth spreading to other parts of the body could be very dangerous.
“For example, one study found that porphyromonas gingivalis which causes periodontitis – severe gum infection – causes inflammatory changes in various organs and tissues.”
Dr Mason recommends a twice-daily teeth brushing routine and adds that it’s important to make sure you brush your teeth for two minutes at a time.
“You can also use dental floss to dislodge items stuck between your teeth and help lower your risk of gum disease.”
4. OPT FOR EGGS
This simple protein-rich food contains vitamin A, which plays an important role in maintaining the cells lining the mouth and gums.
“In fact, a deficiency may result in gum inflammation, an overgrowth of gum tissue around the teeth and weakening of the bone that your teeth sit on,” says Claire.
Plus, she adds that a deficiency in vitamin A, along with vitamin D and protein, can cause shrinking of the salivary glands, which can mean less saliva and less of the cleansing action of saliva.
Other vitamin A foods include grass-fed meat, orange fruits and vegetables, dark green leafy vegetables.
5. WATCH ANTIBIOTICS
Dr Mason says it’s important to avoid unnecessary antibiotics as they can reduce healthy gut bacteria.
“If you need antibiotics, take a probiotic supplement at the same time.”
6. EAT FERMENTED FOOD
A simple fermented food to include in your day to day diet is plain live yoghurt.
Others include kefir, kombucha, sauerkraut, kimchi and miso.
These fermented foods have the potential to contain beneficial bacteria.
Don’t go overboard though; too much too soon can lead to digestive issues.
7. BEAT BAD BREATH
“In general, it’s thought that oral conditions, like poor dental hygiene, gum disease or tongue coating, are the biggest causes of bad breath,” says Claire.
“However, other factors such as overgrowth of non beneficial microorganisms in the digestive tract may also contribute to the problem.”
A simple way to support the gut flora is by taking a live bacteria supplement.
“A 2019 review of the available evidence recommended live bacteria supplements for the management of bad breath, especially those containing friendly lactobacilli species,” reveals Claire.
You could try Bio-Kult Advanced Multi-Strain Formulation, contains 14 different strains of bacteria (including 7 lactobacilli species), to support gut flora.
8. TWEAK YOUR LIFESTYLE
Smoker? Dr Mason recommends quitting, while also upping your water intake and eating more high fibre foods such as whole grain bread, fruit and vegetables.
While doing this, reduce your intake of high fat and high sugar foods as these can be detrimental to healthy bacterial diversity.