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The connections between mouth and body are numerous, intricate, and complex. Some are indirect, some are quite direct indeed – and perhaps none so direct as that between the mouth and the gut.
While they might seem like very distant neighbors in your body, your mouth and your gut are more like close siblings who influence each other’s behavior constantly. Each is its own entity, yet they share resources, information, and sometimes their own residents – the billions of bacteria that can and do travel between mouth and gut.
This dynamic between the two microbiomes is something that we’ve looked at before. Now, let’s take more of a look at some ways in which we can influence their relationship through how we care for these systems.
The Proper Feeding of Your Microbiomes
What you eat starts affecting your health – for better or worse – from the moment food enters your mouth. Your oral bacteria get first dibs on everything you consume, and different types of microbes have their food preferences just like you do.
The bacteria that cause decay, for instance, just love foods that are loaded with added sugars and refined carbohydrates. Unfortunately, as they feast, they generate acids that spell trouble for your tooth enamel. As enamel is lost, the living tissues it protects become more vulnerable to infection and decay.
The bacteria that help keep harmful microbes in check, of course, have their preferred foods, as well – crunchy vegetables such as carrots, celery, and raw bell peppers, for instance. Even better is that such foods do double duty: their fiber feeds beneficial bacteria in your gut, while chewing them stimulates saliva production, which, among other things, helps you maintain an oral pH that’s inhospitable to the “bad bugs” but very nice for the good.
One easy way to get more of these foods into your daily diet? Keep pre-cut vegetables in water in your fridge for easy snacking, or start your dinner with a crisp salad of raw vegetables.
Controlling inflammation also supports the health of both the oral and gut microbiomes by helping beneficial bacteria thrive, supporting good microbial diversity and balance. Increasing your intake of omega-3 fatty acids – found in foods like salmon, sardines, and chia and flax seeds – is one way to keep inflammation low. Consider things like adding grilled salmon to your salads or blending chia or flax seeds into a veg-forward smoothie.
Omega-3s are healthy fats that work alongside antioxidant-rich foods – think brightly colored berries, dark leafy greens, or deeply red beets – to combat inflammation throughout the body, mouth included. The omega-3s reduce inflammation while the antioxidants help protect your cells from inflammation-related damage.
Then there are fermented foods.
Fermentation is an age-old technique for preserving food in which beneficial bacteria are used to break down sugars in food, creating an environment that keeps harmful bacteria from multiplying. The process also creates beneficial compounds and live bacterial cultures that support both oral and gut health.
Common fermented foods include yogurt, kefir, sauerkraut, kimchi, and kombucha. Sourdough bread is also made through fermentation, as are some cheeses, including aged cheddar, gouda, and parmesan. Starting your day with plain yogurt topped with berries and flax seeds is an easy way to add some fermented food (and healthy fats and antioxidants!) to your diet. Or add sauerkraut or kimchi to a sandwich,,or enjoy a low sugar kombucha as a refreshing afternoon drink.
The Power of Probiotics
Probiotics nurture both your oral and gut microbiomes. These helpful bacterial strains communicate with your immune system, helping it respond more effectively to potential threats. Some even produce compounds that help maintain proper pH levels in your mouth.
Several probiotic strains may be especially helpful with respect to oral health. These include
- Lactobacillus reuteri, which has been shown to reduce plaque formation and the prevalence of periodontal pathogens.
- Streptococcus salivarius K12 and M18, which has been shown to reduce bacteria associated with bad breath and may contribute to good bacterial balance in the oral microbiome.
- Bifidobacterium, while traditionally known for gut health, may also reduce the count of some oral pathogens, including those involved in both the gum disease and decay processes.
But while probiotic supplements are fine to use – particularly those formulated for oral health – don’t underestimate the power of food. A diet rich in both probiotics (from fermented foods) and prebiotics (from fibrous foods) fermented foods create and sustain an environment in which good bacteria can thrive – in mouth and gut alike.
