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It’s probably the most famous dietary advice of the 21st century: “Eat food. Not too much. Mostly plants.”
Michael Pollan’s pithy saying is good advice, to be sure, especially its emphasis on eating lots of plants. Plants are nutritional powerhouses, after all, packed with essential nutrients, fiber, and phytochemicals that can help prevent disease and promote overall health.
Of course, that’s not the only reason why plant-based diets have grown in popularity. For one, with meat, egg, and dairy prices as high as they are, a plant-based diet can be the far more economical option. Others opt for plant-based foods as the kinder choice for our environment or out of ethical concerns about the treatment of farm animals.
Then there are those who find that they just feel better, physically and mentally, with this type of diet. What we find is that their oral health tends to be significantly better, too.
Plant-Based Meals vs. Plant-Based Products
No one should be surprised that food companies have exploited this trend, as mega corporations are apt to do. It’s how we wind up seeing margarine repackaged as “plant-based buttery spreads,” even though most brands have been made almost entirely from vegetable oils and fats since the 1950s. “Plant-based” just sounds healthier, though butter is the better nutritional choice.
Similarly, we now have “plant-based meats,” which closely mimic real beef, chicken, sausage, and other products but don’t exactly stack up nutritionally. Yes, they can deliver fiber. What they can’t deliver is a good balance of the amino acids we need, nor iron, nor natural B12. And where natural meat consists of one ingredient, plant-based meats contain many, including some you won’t find in even the most well-stocked home kitchen.
Here, for instance, are the ingredients in a Beyond Burger patty:
Water, Yellow Pea Protein, Avocado Oil, Natural Flavors, Brown Rice Protein, Red Lentil Protein, 2% or less of Methylcellulose, Potato Starch, Pea Starch, Potassium Lactate (to preserve freshness), Faba Bean Protein, Apple Extract, Pomegranate Concentrate, Potassium Salt, Spice, Vinegar, Vegetable Juice Color (with Beet)
This effectively makes it an ultra-processed product. Sure, it’s nutritionally better than a Twinkie, cheese puffs, frozen pizza, and countless other ultra-processed foods. Still, our bodies simply weren’t designed to run on faux food. Research published earlier this year in the BMJ found links between ultra-processed diets and over 30 health problems, including heart disease and cancer.
So when we’re talking about making plants more prominent in your diet, we’re talking about actual plants, not engineered products made from plant products. We’re talking about real food.
How Eating More Plants Can Boost Your Oral Health
While a plant-centric diet can benefit your whole body, it can boost your oral health, too, starting with the fact that it’s naturally rich in antioxidants, which help reduce inflammation and oxidative stress. This, in turn, supports good periodontal health. Science bears this out.
One commonly referenced clinical study, published in the European Journal of Clinical Nutrition, observed 100 vegetarians (89 lacto-ovo-vegetarians, 11 vegans) and 100 omnivores. Periodontal risk factors including age, gender, and smoking habits were matched; however body mass index was not. The results showed that vegetarians had significantly less periodontal disease indicators, including reduced probing depths, less bleeding on probing, decreased tooth mobility, fewer missing teeth, reduced inflammation, and decreased plaque biofilm.
Plant-based diets also contribute to a healthier oral microbiome, promoting the growth of helpful bacteria while reducing harmful species. Healthy microbial balance in the mouth is essential for preventing decay and gum disease.
Then there’s the enhanced nutrient intake you get from eating more plants, such as the vitamin C you get that helps maintain healthy gums and supports collagen production; the calcium from leafy greens that contributes to strong teeth and bones; and the fiber that stimulates saliva production, which helps neutralize acids, wash away food particles, and deliver minerals to your tooth enamel.
Then there’s chlorophyll, the green pigment found in plants that offers several potential benefits for oral health in particular:
- Detoxification: Chlorophyll can help with liver detoxification, supporting both oral and whole body health. Its detox powers are also why we use it when safely removing amalgam fillings. It binds and eliminates mercury.
- Anti-inflammatory properties: The anti-inflammatory effects of chlorophyll can help reduce gum inflammation, supporting periodontal health.
- Antioxidant effects: While not as potent as vitamins C and E, chlorophyll’s antioxidant properties help combat oxidative stress.
Whole plant foods are also naturally low in sugar – a/k/a inflammation fuel – and contain none of the artificial additives, preservatives, and other sketchy ingredients that are used to engineer ultra-processed foods.
Remember: Your mouth is a gateway to your overall health. The foods you choose are either powerful allies or potential enemies in your wellness journey. By embracing whole, plant-based foods, you’re not just nourishing your body; you’re creating an environment of healing and balance from the inside out.
