Kefir, kimchi, kombucha, probiotics and prebiotics — the microbiome has become almost mainstream in recent years. But as Real Simple reminds us, gut health doesn’t start in the stomach, it starts much higher up in the mouth. It’s your daily habits for taking care of your teeth and gums that can have a bigger impact on your immunity, digestion and inflammation than any fermented food.
Oral hygiene is not just about preventing cavities. Trillions of bacteria live in the mouth, forming an entire ecosystem closely linked to the gut. Microbes move freely between these zones: bacteria from the mouth can enter the stomach, intestines, and even the bloodstream, and an imbalance in the intestinal flora can affect the condition of the gums.
When both systems are in balance, the level of inflammation in the body decreases. But as soon as one of them "fails", a chain reaction affects the other.
How poor oral hygiene harms the gut
An excess of harmful bacteria in the mouth, particularly Porphyromonas gingivalis, which is associated with gum disease, can alter the balance of microbes in the gut. This leads to bloating, acid reflux, worsening IBS symptoms, and a deterioration in the barrier function of the intestinal wall.
Inflamed gums provoke systemic inflammation - the constant influx of inflammatory molecules into the bloodstream. This condition negatively affects the cardiovascular system, blood sugar levels and immunity, as well as the normal functioning of digestion.
Additionally, toothache or gum sensitivity changes eating habits: people choose softer, more processed foods and avoid foods with fiber. Fiber is a key factor in a healthy microbiome.
How the gut affects the oral cavity
The connection works the other way around too. Dysbacteriosis, food intolerance, diabetes, or chronic inflammation in the gut increase the risk of gingivitis and periodontitis. With a disturbed gut microbiome, the mucous tissues of the oral cavity are less able to resist bacteria, creating a “vicious circle”: gut — mouth — even more inflammation.
What to do
Experts advise following simple but systematic rules:
Brush your teeth twice a day for 2 minutes. This is the most effective way to control bacterial plaque.
Floss daily: it is the interdental spaces that become the main source of inflammation.
Drink enough water - a moist oral cavity maintains a stable microbiome.
Eat more fiber: vegetables, legumes, cereals, nuts.
Limit sugar, which feeds harmful bacteria.
Visit your dentist regularly.
Monitor your glucose levels, as diabetes and gum disease are closely linked.
Our body is a system where each part influences the other. And the oral cavity in this system is the starting point. By taking care of it daily, we not only maintain healthy teeth, but also reduce systemic inflammation, stabilize the microbiome, improve digestion and strengthen immunity.
Oral hygiene is not a small routine, but the first step towards a balanced body.
