Dental health in vegans- how can we improve it?

It is well known that a plant-based (vegan) diet has numerous health benefits including but not limited to disease treatment and prevention, a healthier microbiome, weight control and digestive health. But what about dental health? It is true that vegans tend to consume more sugars in their diet which can potentially lead to plaque and tooth decay as some studies have highlighted.

However, vegans tend to have a diet lower in saturated fats which are inflammatory to the body (and our gums) therefore vegans may have the upper hand in preventing gum inflammation (gum disease). Vegans also have a healthier bacteria in their mouth when compared to non-vegans due to the kind of foods consumed. Why then have some studies shown that vegans have poorer dental health and how can vegans ensure good dental health and enamel?  As a vegan , it is important to ensure a nutrient rich diet to prevent any issues with oral health. Here are some nutrients vegans should pay attention to for great teeth.

Calcium

Calcium in and of itself does not play a huge role in healthy teeth, but it is definately required to protect enamal from cavities. Including foods such as:

• Broccoli
• Leafy Greens
• Soy
• Calcium supplements (if diet is insufficent)

Vitamin D

Adequate vitamin D is important to absorb calcium properly so include:

• Fortified soy milk
• Daily sun exposure (low UVB index)
• Supplementation

Phosphorus

Phosphorus supports calcium in building strong bones and teeth as he helps rebuild tooth enamal. Include:

• Soybeans
• Pumpkun seeds
• Lentils

Vitamin B12

Insufficent B12 can lead to gum disease. Aim to include

• Fortified plant milk
• Nutritional yeast
• Fortified cereals
• Regular B12 supplementation (50 mcg/day)

Potassium

Potassium controls acid levels in the blood. Without this control, excess acid can deplete calcium in your bones and teeth. Include:

• Avocados
• Bananas
• Sweet potatoes
• Potatoes
• Tomatoes
• Prunes

Arginine

Arginine is an amino acid that helps to prevent cavities and gum disease and also breaks down dental plaque. Foods include:

• Pumpkin seeds
• Chickpeas
• Lentils
• Soy
• Peanuts

Acidic foods such as lemons, limes, plums, grapes, grapefruits and blueberries, pineapples, oranges, peaches and tomatoes can wear away enamel than protects our teeth from decay. If these foods are consumed, don’t brush your teeth for at least 20-30 minutes as the calcium and phosphorus in our saliva can remineralise the enamel and brushing can prevent this from occuring.

Fruit

Fruit contains natural sugars that can cause tooth decay. However, fresh fruit should never be limited due to their incredible combination of antioxidants and fibre they contain. Instead, the timing of fruit consumption should be taken into consideration. it is recommended to prevent tooth decay, we consume a variety of fruits with a meal or we combine fruit with a meal rather consuming fruit as a snack numerous times throughout the day. Other snack options that would be better for your oral health include:

• Nuts
• Seeds
• Tofu
• Veggies

Dried fruits are a healthy snack that should be at the top of the list as part of a balanced diet. However, be sure to avoid eating dried fruits that are very sticky. Sticky dried fruits tend to stay longer on teeth than other kinds of food. This can lead to bacteria and decay forming. Nuts are a great snack food or if you do choose dried fruits, be sure to brush your teeth afterwards to avoid further damage to the teeth.

Refined Foods

Refined foods such as sugar-laden sweets, lollies, donuts and even white bread can cause decay in the mouth. If you do choose to consume these, limit as much as you can to one sitting and remember these foods do not promote your oral or physical health!

Aim to follow these recommendations along with brushing your teeth twice a day, flossing regularly and getting regular dental check-ups for healthy, strong teeth!