High-Fiber Diet May Promote Healthy Gums

Broccoli Image

A diet rich in high-fiber foods—which include whole grains, vegetables and fruit—may help prevent gum disease as you age, new research suggests. Researchers found that men age 65 and older who ate more high-fiber foods, especially fruits, were 12 percent less likely to lose teeth from gum disease than men who ate fewer high-fiber fruits.

Experts recommend eating at least 25 grams of fiber a day to reap its maximum health benefits. Other benefits of a high-fiber diet include include lowering cholesterol, better blood sugar control and weight loss.

How to Increase Your Dietary Fiber

To add fiber to your diet, eat plenty of these 10 fruits, vegetables and whole grains. They all pack a fiber punch!

  • Baked beans, plain—1/2 cup, 5.2 grams of fiber
  • Broccoli—1 cup, 5.1 grams of fiber
  • Sweet potato, skin on—1 whole, 4.8 grams of fiber
  • Raspberries—1/2 cup, 4.0 grams of fiber
  • Banana—1 whole, 3.1 grams of fiber
  • Orange—1 whole, 3.1 grams of fiber
  • Cooked oatmeal—1 packet, 3.0 grams of fiber
  • Whole wheat bread—1 slice, 2.8 grams of fiber
  • Green peas—1/2 cup, 2.5 grams of fiber
  • Spinach, cooked—1/2 cup, 2.2 grams of fiber

To make sure your grin stays picture-perfect, New York cosmetic dentist Jennifer Jablow, D.D.S., recommends these three foods and drinks:

  • Apples—The fibrous texture acts as a natural toothbrush, while the malic acid gently dissolves stains.
  • Yogurt—Probiotics can help fight gum disease.
  • Fatty fish—The omega-3 fatty acids in fish such as salmon help reduce inflammation, a hallmark of gum disease.

Adapted from our sister publications Diabetes Focus (Summer 2012) and REMEDY's Healthy Living (Winter 2012)

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 19 Apr 2012

Last Modified: 07 Jan 2015