Oral Health and Diet
Dr. Priamo Mura, a medical doctor and dentist with over 40 years of experience in minimally-invasive oral surgery, implantology, gnathology, and personalized aesthetic dentistry, spends part of his free time cooking.
His strong passion for cuisine inspired him to study food science and nutrition more thoroughly, allowing him to take a more scientific approach to preparing healthy meals - and to make them even more delicious.
In this article, Dr. Mura shares three medical tips on how to enjoy your food while keeping your gums and teeth healthy, and your smile beautiful.
Pasta with wheat germ, mushrooms, and sea truffles
Handmade "tortelli" (alpine hats) with walnut and sage sauce
Tip 1: Include Firm, Textured Foods in Your Diet
The consistency of food determines how much chewing it requires. Firmer foods need to be chewed longer, which stimulates greater saliva production and activates the digestive process, thanks to the enzymes contained in saliva.
The ancient Romans used to say"prima digestio fit in ore”, the first digestion happens in the mouth.
Foods that are chewed thoroughly are digested and absorbed more efficiently, allowing for better assimilation of proteins, vitamins, minerals, and nutrients.
“In my clinical practice, I’ve observed that my longest-living patients are those with a full set of teeth, which allows them to chew properly. By breaking food down well, they absorb nutrients more effectively and provide their bodies with the resources they need.”
- Dr. Priamo Mura
Catalan-style bottarga with celery, raw Tropea onion, Casalino tomato, and apple
Firm, textured foods not only aid digestion but also activate the chewing muscles, helping - in some cases - to relieve muscular tension.
These observations are supported by anthropological studies on fossilized dentitions, which show that our ancestors had well-aligned teeth (making them stronger and more efficient) and wide palates (a prerequisite for good breathing). This was largely due to their diet, which consisted of firm foods such as fruits, roots, seeds, and raw meat.
Modern diets, on the other hand - largely based on soft, easily chewable foods - require little chewing effort. This lack of mechanical stimulation can hinder the development of the jawbones during the growth phases of children and adolescents. As a result, discrepancies often arise between bone growth and the space needed for proper tooth alignment, leading to orthodontic issues.
Chewing firm foods also promotes the natural self-cleaning of tooth surfaces and massages the gums, creating a virtuous cycle that supports overall oral health. For example, eating an apple after lunch is a great habit to help “self-clean” the mouth - even for children eating at school cafeterias. (Of course, self-cleaning alone isn’t enough to maintain healthy teeth and gums - see also: How to brush your teeth and massage your gums).
Finally, prolonged chewing enhances flavor perception and helps you feel satisfied with smaller portions, a key factor in maintaining a healthy weight.
Tip 2: Choose a Varied Diet
Wild boar stew with Bitetto Termite olives and strawberries
The human body is a small yet complex laboratory that needs as many elements as possible - through proper nutrition - to meet the diverse demands for proteins, vitamins, lipids, and minerals required by the various organs that form our biological system.
As our grandmothers used to say, “the mouth wants to see many colors" highlighting the importance of eating a wide variety of foods.
Risotto with blueberries and edible flowers
What should I eat to have a balanced diet and maintain oral health?
To meet the body’s needs and keep your oral health, it’s important to include a broad variety of natural foods in your diet:
- Dairy products for their protein, calcium, and vitamin content - essential for healthy bones and teeth.
- Meat for proteins, collagen, iron, and minerals that nourish the oral mucosa and gums.
- Fish for proteins, collagen, phosphorus, and essential fatty acids like omega-3 and omega-6.
- Legumes for fiber and plant-based proteins, which help reduce the intake of animal proteins.
- Fresh leafy greens for vitamin K (which works synergistically with vitamin D) and their significant contribution of prebiotics.
- Raw vegetables and fresh fruit for their texture, vitamin C, and mineral content - all vital for the health of oral tissues and gums.
- Extra-virgin olive oil for vitamins E and K, omega-3 and omega-6 fatty acids, and polyphenols - powerful natural antioxidants.
- Almonds, walnuts, hazelnuts, and peanuts for their texture and supply of vitamins and minerals.
- Fermented foods such as yogurt, kefir, kombucha and others containing live cultures that support healthy gut flora, and, consequently, a balanced oral microbiome.
Selection of mountain pasture cheeses
A varied diet is nature’s way of keeping us healthy and providing everything our bodies need. Regular physical activity is the other key tool that complements a balanced diet in maintaining overall well-being.
It’s worth noting, and reflecting on, that supplement manufacturers are legally required to state on their packaging: “This product does not replace a varied diet and a healthy lifestyle.”
What if I don’t like a particular food? Should I eat it anyway?
Absolutely not!
As the old saying goes, “everyone eats with their own mouth.” This means our bodies have an innate wisdom and often “know” what they need. It’s important to listen to that instinct, because - when we are in good health - our food cravings often reflect a need for specific nutrients (the classic “I feel like eating…”).
Likewise, disliking a food can be your body’s way of warning you that it is not right for you. For instance, a persistent aversion to fish can sometimes indicate an intolerance or allergy.
Monkfish in tomato sauce with homemade toasted bread
I love carbohydrates. Can I still eat pasta and keep my mouth healthy?
Of course you can!
Carbohydrates also play an important role in a healthy, balanced diet.
Pasta, when cooked al dente, encourages prolonged chewing and is one of the hallmarks of Italian cuisine, a point of pride for the best chefs.
However, pay close attention to the type of flour used. It should come from organic, or even better, naturally grown grains, ideally containing the wheat germ (often removed industrially to extend shelf life) and free from mycotoxins, which can damage intestinal flora and, as a result, the oral microbiome.
Homemade bread with natural grains and wheat germ
Tip 3: Limit Your Sugar Intake
Why is sugar bad for your teeth?
Specific bacteria - naturally present in the mouth -feed on sugars. When we consume sugary foods or drinks, these bacteria produce acids that contribute to tooth decay.
For this reason, it’s especially important - particularly for children and adolescents who are more prone to cavities - to avoid consuming sweets and sugary beverages, or at least limit them to mealtimes.
When giving children or teenagers sweets at home, it’s a good rule to make sure they brush their teeth right afterward.
If brushing isn’t possible immediately after eating sweets, rinsing the mouth thoroughly with water helps remove residual sugars and reduce the formation of acids that cause tooth decay.
Pineapple carpaccio with honey, cardamom, and cinnamon infusion, strawberries, lychee, Sichuan pepper, and a splash of Armagnac
Conclusions
A beautiful smile is the mirror of good oral health.
Diet and lifestyle play a crucial role in maintaining both oral and general health. Choose a varied, natural diet, chew thoroughly, enjoy your food, and get regular physical activity every day.
And remember: to keep your gums and teeth healthy, it’s essential to follow your dentist’s instructions for home oral hygiene: brush carefully, massage your gums, and schedule regular check-ups. See also: How to brush your teeth and massage your gums
Disclaimer: The nutritional concepts discussed in this article are based on scientific studies and research. They are not intended to replace or interfere with any diet prescribed by another healthcare professional.
The information provided here is not meant to diagnose or prescribe treatments.
Always consult your physician or a qualified specialist before starting any diet or therapy, or if you have questions about your health.
Squid ink pasta
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