The oral microbiota plays a crucial role in oral and general health. Maintaining a proper balance between beneficial and harmful bacteria is essential to prevent diseases such as cavities, gingivitis, and bad breath.

A natural and effective way to achieve this is through nutrition. In this article, we’ll tell you which foods are good for your microbiota and how they can help improve your oral health.

Foods that support oral microbiota

Yogurt and fermented foods
Fermented dairy products such as yogurt, kefir, and sauerkraut contain probiotics that help balance the oral microbiota. These beneficial bacteria compete with harmful bacteria and prevent their proliferation.

Fibre-rich fruits and vegetables
Apples, carrots, and celery stimulate saliva production, which helps neutralise acids in the mouth and eliminate unwanted bacteria. Additionally, their fibre content promotes mechanical teeth cleaning.

Green tea and black tea
Both teas contain polyphenols, compounds that inhibit the growth of harmful bacteria and promote the proliferation of healthy bacteria in the mouth.

Nuts and seeds
Almonds, walnuts, and flax seeds provide essential vitamins and minerals, such as calcium and magnesium, which strengthen tooth enamel and promote a healthy microbiota.

Dark Chocolate
Pure cocoa contains flavonoids and polyphenols that can help reduce the growth of bacteria that cause cavities and gum disease.

Foods Rich in Omega-3
Oily fish, such as salmon and sardines, contain omega-3 fatty acids, which have anti-inflammatory properties and can help reduce gum inflammation and promote a healthy microbiota.

Water
Drinking enough water is key to maintaining good saliva production, which helps balance the oral microbiome and prevent dry mouth.

Foods to Avoid

Just as there are beneficial foods, there are also those that can disrupt the balance of the oral microbiota and promote the growth of harmful bacteria:

• Refined sugars: They promote the proliferation of bacteria responsible for cavities.
• Carbonated and alcoholic beverages: They can erode tooth enamel and affect the microbiota.
• Ultra-processed foods: They often contain additives and preservatives that can unbalance the oral flora.

As you can see, caring for the oral microbiota through nutrition is an effective strategy for maintaining a healthy mouth and preventing disease. Incorporating foods rich in probiotics, fibre, polyphenols, and Omega-3 will help you maintain a proper bacterial balance and improve your long-term oral health.

At YOTUEL, we promote comprehensive oral health care with products that respect the oral microbiome and reinforce the natural protection of your teeth. Follow these tips and enjoy a healthy and balanced smile!