What You Will Learn
The connection between oral and gut microbiomes
How oral health impacts digestion and overall well-being
The role of prebiotic and probiotic foods in maintaining a healthy microbiome
How hydration and saliva production affect oral and gut health
Why stress management is essential for a balanced microbiome
Easy, actionable steps to support both microbiomes
Many may read this and not connect it with Valentine’s Day, but we, as Integrative Gut Health Dietitians know that who we kiss matters because the oral microbiome matters a lot.
Did you know that your mouth is home to one of the most diverse microbial communities in your body? Your oral microbiome doesn’t just keep your teeth and gums healthy—it also plays a key role in your overall health by working closely with your gut microbiome. Let’s explore this connection and how you can easily support both!
What Is Your Oral Microbiome?
Your oral microbiome is a collection of bacteria, fungi, and other microorganisms that live in your mouth. These microbes help kickstart digestion, protect your teeth and gums, and influence your immune system. But when the oral microbiome becomes unbalanced (a condition called oral dysbiosis), harmful bacteria can thrive, leading to gum disease, cavities, and even systemic health problems.
How Does Your Oral Microbiome Affect Your Gut?
The oral and gut microbiomes share about 45% of their bacteria, making them closely connected. Here’s how your oral health impacts your gut:
Harmful Bacteria Migration: When oral dysbiosis occurs, bacteria like P. gingivalis can travel to the gut, causing inflammation and disrupting the gut microbiome.
Health Implications: Poor oral health has been linked to inflammatory bowel disease (IBD), obesity, and even colon cancer.
Bidirectional Relationship: Improving oral health often leads to better gut health, and vice versa.
"By taking care of your oral microbiome, you’re also supporting your gut—and your entire body."
Why Your Microbiome Matters to Holistic Health
We often say, “The gut microbiome is the nexus of all health on the planet!” and there are many other microbiomes connected to this one. We’ve seen how supporting oral health leads to benefits like better digestion, reduced inflammation, and even improved energy levels. The oral microbiome is a reflection of your overall health. For instance, when we help clients balance their microbiomes, they often notice clearer skin, better moods, and fewer gut-related issues.
Holistic health isn’t just about focusing on one system—it’s about understanding how interconnected everything is, starting with your microbiomes.
A Healthy Smile, A Healthier Life
Your smile isn’t just an indicator of confidence; it’s also a window into your health. A balanced oral microbiome helps prevent gum disease, bad breath, and tooth decay while reducing the risk of chronic conditions like diabetes and cardiovascular disease. Smiling with confidence isn’t just about aesthetics—it’s about knowing your body is functioning at its best from the inside out.
"Small changes to your oral care routine and diet can make a big difference in maintaining that healthy smile and overall health."
Easy Tips to Support Your Oral & Gut Microbiomes
Want healthier microbiomes? Start with these simple, effective tips:
1. Prioritize Prebiotic and Probiotic Foods
Prebiotics: Feed good bacteria with foods like garlic, onions, bananas, oats, and asparagus.
Probiotics: Add fermented foods like kimchi, sauerkraut, miso, and dairy-free yogurt to replenish healthy bacteria.
2. Choose Microbiome-Friendly Oral Care
Skip alcohol-based mouthwashes that kill beneficial bacteria.
Use hydroxyapatite toothpaste to strengthen teeth and maintain microbial balance.
Brush and floss 2-3 times per day. Products like Risewell toothpaste and floss can support mineralization and oral health.
3. Drink Antimicrobial Herbal Teas
Peppermint, green tea, ginger, oregano tea, and sage tea have natural antimicrobial properties. Use a straw to prevent staining if needed.
4. Stay Hydrated
Water supports saliva production, which helps keep harmful bacteria in check. The recommended daily fluid intake is about 3.7 liters (125 ounces) for men and 2.7 liters (91 ounces) for women, including fluids from water, beverages, and food.
Swish water frequently if you have a condition affecting saliva production.
Electrolyte drinks with pink Himalayan salt, coconut water, and lemon juice can also help.
5. Incorporate Nutrients for Oral Health
Eat foods rich in calcium, vitamin D, and vitamin K2 to strengthen teeth and gums.
Great plant-based options include kale, collard greens, and fortified non-dairy milk.
6. Address Mouth Breathing
Mouth breathing can dry out oral tissues and disrupt your microbiome. If you are a mouthbreather:
Check for sleep apnea and address it with your provider if needed.
Use mouth tape at night (if safe) to encourage nasal breathing and reduce bacterial overgrowth in the mouth.
7. Discuss Oral Dysbiosis With a Provider
If you’re experiencing issues like oral thrush, significant halitosis, or other symptoms of oral dysbiosis:
Consult your provider for personalized treatment options.
Antimicrobial products like Biocidin toothpaste, rinses, or mouth sprays may help restore balance under professional guidance.
8. Reduce Stress
Stress can feed inflammatory bacteria in both the mouth and gut. Try meditation, yoga, or even a quick walk outside to unwind.
9. Regular Checkups with a Holistic Approach
Visiting a clinic that takes a holistic view of your health can help identify underlying issues linked to your microbiomes. Regular dental checkups, combined with personalized nutrition plans, are a game-changer for maintaining balance.
In Summary
The oral and gut microbiomes are deeply connected, impacting digestion, immunity, and systemic health.
Harmful bacteria from the mouth can travel to the gut, causing inflammation and gut dysbiosis.
Consuming prebiotic and probiotic foods supports a balanced microbiome.
Staying hydrated and maintaining saliva production are essential for oral and gut health.
Managing stress and avoiding alcohol-based oral care products help protect microbiome diversity.
Small, consistent lifestyle changes—like choosing the right toothpaste, drinking antimicrobial teas, and addressing mouth breathing—can improve overall health.
We hope you continue to Heal with Each MealTM
Interested in reading more blogs similar to this? Click here
Having GI Symptoms and Don't Know Where to Start? Click Here
Heal on the Farm Click Here
Sign Up for Our Newsletter Click Here
Become a Patient Click Here
Subscribe to the Good Gut LIVE Podcast: Click Here
Meet the Team: See which Dietitian is Right for You! Click Here
Try our Therapeutically Formulated Gut Nurture! Click Here
References:
Deo, P. N., & Deshmukh, R. (2019). Oral microbiome: Unveiling the fundamentals. Journal of oral and maxillofacial pathology : JOMFP, 23(1), 122–128. https://doi.org/10.4103/jomfp.JOMFP_304_18
Elghannam, M.T., Hassanien, M.H., Ameen, Y.A. et al. Oral microbiome dysbiosis and gastrointestinal diseases: a narrative review. Egypt Liver Journal 14, 32 (2024). https://doi.org/10.1186/s43066-024-00340-9
Kunath, B. J., De Rudder, C., Laczny, C. C., Letellier, E., & Wilmes, P. (2024). The oral-gut microbiome axis in health and disease. Nature reviews. Microbiology, 22(12), 791–805. https://doi.org/10.1038/s41579-024-01075-5
Park, S. Y., Hwang, B. O., Lim, M., Ok, S. H., Lee, S. K., Chun, K. S., Park, K. K., Hu, Y., Chung, W. Y., & Song, N. Y. (2021). Oral-Gut Microbiome Axis in Gastrointestinal Disease and Cancer. Cancers, 13(9), 2124. https://doi.org/10.3390/cancers13092124
Rajasekaran, J. J., Krishnamurthy, H. K., Bosco, J., Jayaraman, V., Krishna, K., Wang, T., & Bei, K. (2024). Oral Microbiome: A Review of Its Impact on Oral and Systemic Health. Microorganisms, 12(9), 1797. https://doi.org/10.3390/microorganisms12091797
Schamarek, I., Anders, L., Chakaroun, R. M., Kovacs, P., & Rohde-Zimmermann, K. (2023). The role of the oral microbiome in obesity and metabolic disease: potential systemic implications and effects on taste perception. Nutrition journal, 22(1), 28. https://doi.org/10.1186/s12937-023-00856-7
Comments