How Can I Improve My Oral Microbiome - 6 Effective Steps
Your mouth is home to a whole community of bacteria, some beneficial, others not so much.
Together, they work to form your oral microbiome. A balanced oral microbiome is vital to maintaining healthy teeth and gums, as well as your overall health and wellbeing.
When it’s not balanced, that’s when you run into problems.
To help restore balance to your oral microbiome, Dr Sanjay Patel outlines practical, evidence-based lifestyle changes that can support long-term oral and general health.
1. Brush and Floss Gently and Consistently
Good oral hygiene is essential, but it’s really how you clean your teeth that matters.
Brushing twice a day using a soft-bristled toothbrush and fluoride toothpaste removes harmful plaque and keeps your mouth clean without disturbing the beneficial bacteria living there.
Flossing daily is equally important, at least once a day, as it removes trapped food and bacteria between the teeth, which your toothbrush can't reach.
However, bear in mind that aggressive brushing and harsh flossing techniques can erode enamel and irritate gums, and potentially damage your oral microbiome too.
Helpful tip: Use small, circular motions when brushing and avoid scrubbing too hard. It also might be worth considering a water flosser if traditional flossing is difficult. For more information on how to clean your mouth properly – with perfect technique – read our guide.
2. Eat a Diverse, Fibre-Rich Diet
What you eat has a direct impact on the health of your mouth.
Like the rest of our bodies, a healthy oral microbiome thrives on prebiotic fibres found in whole foods like:
· Leafy greens
· Apples
· Nuts and seeds
These foods feed good bacteria, encouraging them to grow and outcompete the harmful bacteria that can quickly dominate your mouth if you fall into bad habits.
Additionally, fermented foods, certain cheeses, and plain yoghurt introduce helpful microbes that may support a healthy oral ecosystem and keep your mouth and teeth clean.
Avoid eating or drinking too many refined sugars – these feed acid-producing bacteria that contribute to tooth decay and an imbalanced microbiome.
Top tip: Eating a wide variety of plant-based foods supports both your oral and gut microbiomes.
3. Stay Well Hydrated
Water is critical for a healthy mouth. No oral microbiome can truly flourish if it’s dry.
Water helps to:
· Rinse away food particles and acids
· Maintain saliva production and keep it in a healthy pH range
· Support the natural cleaning of your mouth
Saliva is essential for maintaining a healthy oral microbiome. It contains enzymes and proteins that help regulate bacterial populations and neutralise acids.
Conditions like chronic dry mouth, caused by things like sleep apnoea, can lead to an overgrowth of harmful bacteria. So, it’s important to stay hydrated.
Helpful tip: Sip water throughout the day and chew sugar-free gum. This helps to stimulate saliva production and prevent dryness throughout the day.
4. Limit Antibacterial Mouthwash
While it may seem counterproductive, using strong antibacterial or alcohol-based mouthwashes too frequently can wipe out both harmful and beneficial bacteria, disrupting the delicate balance of your oral microbiome.
For daily use, use a more gentle, alcohol-free rinse or natural alternatives. In cases where you need treatment for an infection or gum disease, your dentist may recommend a short-term course of a stronger rinse, but you should only continue using it long-term if medically advised.
Top tip: If your mouthwash burns, it’s probably too strong. A stinging sensation is your indicator that over-stripping your mouth of healthy bacteria.
5. Prioritise Sleep and Stress Management
Your oral microbiome is connected to your immune system, which is critical for maintaining your overall health.
A lack of sleep and chronic stress can disrupt hormonal balance, lower immunity, and trigger inflammation, all of which can negatively affect your oral microbiome and the healthy bacteria population that sits within it.
Make sure you get no less than 7 hours of quality sleep per night to keep healthy. It’s also important to keep stress levels down – why not try some stress-reducing techniques like:
· Mindfulness or meditation
· Regular physical activity
· Time outdoors
Helpful tip: Bruxism – which is the grinding of the teeth in your sleep – is often stress-related and can impact oral health. Speak to your dentist if you suspect it.
6. Visit Your Dentist Regularly
While good home care is essential, regular dental visits remain key to maintaining a healthy oral microbiome. Your dentist can help you achieve a high level of cleanliness and maintain an optimal oral microbiome in a way you can only dream of.
They can:
· Identify early signs of imbalance or disease
· Recommend microbiome-friendly oral products
· Offer tailored advice based on your dental and medical history
Regular check-ups and cleanings – at least every 6 months – help remove tartar and plaque build-up, stopping bad bacteria from gaining the upper hand.
Top tip: Ask your dentist about probiotic oral care products if you're experiencing frequent dental issues despite good hygiene.
Support a healthy microbiome with safe, professional whitening
Whitening your teeth doesn’t have to come at the cost of your oral health.
At Enlighten, our professional whitening treatment is designed to be gentle on your microbiome and suitable for sensitive teeth, all while being in the safe hands of our trained dental professionals.
To complement your whitening journey, explore our range of Enlighten whitening toothpastes. The Enlighten Whitening Toothpaste helps remove surface stains and control plaque without disturbing beneficial bacteria, while the Enlighten Serum Toothpaste works to strengthen enamel and reduce sensitivity, supporting a healthier oral environment overall.
