Natural remedies for a healthy mouth

Sure, the drugstore offers a dizzying array of toothpastes, teeth-whitening agents, and mouthwashes to help keep your teeth and gums beautiful and healthy. But if you’d like to try another approach—in addition to practicing good dental hygiene and seeing a dentist regularly—there are simple, time-tested home remedies that may help support oral health.

Of course, one of the most natural ways to keep teeth healthy and help prevent gum disease is to eat a healthy diet. “Sugars are the enemy of the mouth, as well as the body,” says Jonathan B. Levine, DMD, an aesthetic dentist in New York City. “If your hygiene isn’t great and you’re eating lots of sweets, bacteria work on the sugars to create acid which demineralizes the teeth and starts the decay process.” That can mean more cavities and more dental visits.

It’s not just the foods you avoid, but the foods you eat, that can make the difference in your oral health. Nutritious foods provide the vitamins and nutrients you need for teeth and gum health, says Dr. Levine. For example, getting enough vitamin C—present in many fruits and vegetables—is essential for healthy gums. It protects them against cell damage, promotes healthy capillaries, and makes them more resistant to bacteria.

For oral health, the American Dental Association recommends brushing your teeth twice daily and flossing once per day in addition to regular dental checkups. But foods, herbs, and other natural remedies may also help to keep teeth and gums clean, prevent cavities, freshen breath, and whiten teeth. Here’s how.

They can help freshen breath

Bad breath, or halitosis, is frequently caused by bacteria on the teeth and especially the tongue, which give off smelly sulfur compounds. Certain foods such as onions and garlic also contain high amounts of sulfur.

If you can’t get to a toothbrush, how can you address bad breath naturally? Some studies suggest that drinking green or black tea can reduce levels of sulfur compounds. Snacking on crunchy fruits and veggies such as apples, celery, and carrots also helps, by stimulating saliva, which attacks bacteria on the teeth.

They may help prevent mouth ulcers

Lesions inside your cheeks often crop up when your immune system is stressed—when you have a fever, for instance, or are getting run down. Antioxidants are substances that support immune health and help prevent or delay damage to your body’s cells. They include vitamins C and E and are found naturally in fruits, vegetables, whole grains, nuts, and herbs and spices, among other foods. Eating a diet rich in antioxidants may result in fewer mouth ulcers.

They can help whiten teeth

Crunchy fruits and veggies can act as exfoliators, which “scrub” plaque and stains from the teeth. And of course there’s baking soda, made into a paste with a touch of hydrogen peroxide, Dr. Levine. Though the evidence is limited, in addition to modest whitening properties, some research suggests it may help to remove plaque and reduce bleeding. Ask a dentist if it’s the right choice for you.

They help prevent cavities

Reduce your risk of developing cavities by drinking water. Staying hydrated not only helps clean away germs, it’s important for the production of saliva, which helps to defend your mouth against bacteria. Chewing sugar-free gum can help with saliva production as well.

That’s not all. Most public tap water available in the U.S. contains fluoride, a mineral that helps keep teeth strong and reduces the risk of cavities. Researchers have consistently found that communities with fluoride in their water have lower rates of tooth decay than those that lack fluoride.

They can help ease dry mouth

Dry mouth (xerostomia) occurs when you don’t have enough saliva. Among other oral health issues, it’s associated with tooth decay, gum disease, and mouth ulcers. Some people experience dry mouth when they take medications, receive chemotherapy or radiation therapy for cancer, or smoke. Aging and having certain health conditions—including diabetes and dementia—are also linked to dry mouth.

If you have dry mouth, reach out to a dentist or other healthcare professional for recommendations, which may involve changing medications or treating an underlying health issue. You may also want to consider sipping water, chewing gum, or using a simple mouth rinse to ease symptoms: Add 1 teaspoon baking soda and 1 teaspoon salt to 1 liter (about 34 ounces) of water, then rinse and spit.