The Oral Microbiome: A Key to Preventing Chronic Inflammation and Disease
Recent research shows that the oral microbiome—the community of bacteria living in your mouth—is connected to your overall health.
Unlike what many may think, the health of your mouth doesn't just impact your teeth and gums, but it can also affect conditions such as Alzheimer's, heart disease, and autoimmune disorders.
So, we need to understand the oral microbiome and how we can improve it to boost our health.
What Is the Oral Microbiome?
The oral microbiome includes microorganisms (bacteria, fungi, viruses) that live in our mouths. These bacteria are part of our body’s natural defense system, helping keep harmful microbes under control and supporting oral health.
The human body has different microbiomes, including the gut, oral, and skin microbiomes, which are necessary to our health, working symbiotically with our bodies to support digestion, immunity, and other functions.
Each microbiome is adapted to its environment, but they are interconnected. For example, the oral microbiome is connected to the gut microbiome, the larger collection of microorganisms living in our digestive tract.
When these microorganisms are in balance, they protect our teeth and gums, prevent disease, and maintain oral health. However, when disrupted—a condition known as dysbiosis—the balance shifts, causing different oral and systemic health issues, like digestive problems and inflammation.
The Link Between the Oral Microbiome and Chronic Inflammation
Here are the ways the bacteria in your mouth can influence inflammation throughout your body.
Oral Microbiome and Heart Disease
Studies show that bacteria from the mouth can enter the bloodstream through bleeding gums and affect the endothelial cells lining your arteries.
These bacteria can cause inflammation in our blood vessels, increasing the risk of heart disease. This is why people with gum disease are at a higher risk of heart problems [1] [2] [3].
Oral Microbiome and Brain Health
Researchers have found the bacteria P. gingivalis in the brains of patients with Alzheimer’s disease. This bacteria is commonly linked with periodontal (gum) disease.
This suggests that oral infections can lead to neuroinflammation, increasing the risk of neurodegenerative diseases [4] [5] [6].
Oral Microbiome and Autoimmune Conditions
Different studies show connections between the oral microbiome and autoimmune diseases. Dysbiosis (imbalance) in the oral microbiome can trigger chronic inflammation, which may cause autoimmune conditions like rheumatoid arthritis or lupus [7] [8] [9].
Dysbiosis can be identified with the following signs.
Signs of Oral Dysbiosis (Imbalanced Oral Microbiome)
When the oral microbiome becomes imbalanced, some signs may appear, indicating poor oral health. These symptoms can also show potential risks for systemic health issues [10] [11]:
- Bad breath (halitosis)
- Bleeding gums (gingivitis)
- Dry mouth
- Cavities (which are not normal and indicate poor oral hygiene)
- Periodontal disease (advanced gum disease)
Things That Destroy the Oral Microbiome So Should Be Avoided
Of course, we need to maintain a healthy oral microbiome, but certain habits and products can disrupt the balance of bacteria in our mouths.
Mouthwash (Don’t Use It!)
Many mouthwashes kill both harmful and beneficial bacteria in the mouth, disrupting the microbiome. Even mouthwash can kill nitric oxide, a molecule that helps broaden blood vessels and reduce blood pressure [12] [13].
Studies also show that regular use of mouthwash can raise blood pressure and harm the oral microbiome [14] [15].
Conventional Toothpaste
Most commercial toothpastes contain essential oils and chemicals like fluoride that upset the natural bacterial balance in the mouth. Studies show that fluoride can cause brain and neurodevelopmental problems [16] [17].
Mouth Breathing
Breathing through your mouth instead of your nose dries out the mouth, reducing saliva production. Saliva is crucial for keeping the oral microbiome healthy and preventing bacteria from sticking to your teeth and gums [18] [19].
Acidic Beverages
Beverages like coffee, wine, sparkling water, kombucha, and mineral water can erode tooth enamel, leading to calcium loss. When calcium is lost, your teeth become more vulnerable to decay, disrupting your oral microbiome [20] [21].
Sugar and Carbohydrates
Consuming too much sugar or carbohydrate-rich foods feeds harmful bacteria, which increases the risk of cavities, gum disease, and dysbiosis [22] [23].
Avoiding these products and habits can help keep the oral microbiome balanced. There are also some things you can do to boost the microbiome balance and your overall health.
Solutions for a Healthy Oral Microbiome
Here is what we can do to maintain a healthy oral microbiome.
Follow a Carnivore Diet
The Carnivore Diet is high in animal fats and protein and low in carbohydrates, so it can reduce acidity in your mouth because you’re not consuming high-acid foods, meaning that this diet eliminates the need for toothpaste.
Without consuming high-acid or high-carb foods, harmful bacteria have less fuel to consume. You can use oil pulling (swishing oils like coconut oil in the mouth) as a natural oral cleanser.
Use Toothpaste with Hydroxyapatite
If you consume grains, carbohydrates, or vegetables, choose a toothpaste with hydroxyapatite instead of conventional fluoride-based toothpaste.
Hydroxyapatite is a mineral that can help remineralize teeth without affecting the oral microbiome. Nano-hydroxyapatite is a better variation, as it enters the enamel to repair and protect our teeth.
Use a Soft Toothbrush
Always use a soft toothbrush to avoid damaging your gums. Replace the toothbrush head every 3-4 weeks to ensure cleanliness and prevent bacterial buildup.
Practice Tongue Scraping
Tongue scraping helps remove bacteria and food debris from your tongue, which helps keep a healthy oral microbiome and reduce bad breath.
Floss Before Brushing
Flossing removes food particles stuck between your teeth, allowing your toothbrush to clean your teeth more effectively. Flossing before brushing ensures that bacteria don’t accumulate overnight.
Try Xylitol Gum
You can use xylitol gums after meals because they balance the acidity in the mouth and increase the production of saliva, providing a suitable condition for healthy bacteria to grow.
Dr B's Recommendations
- Fluoride Free Toothpaste, Nano Hydroxyapatite (Mild Mint) | Dentist Recommended
- Boka Fluoride Free Toothpaste - Nano Hydroxyapatite, Remineralizing, Sensitive Teeth, Whitening
- MasterMedi Tongue Scraper with Case
- Philips Sonicare 4100 Power Toothbrush
About Dr Mark Burhenne
Dr. Mark Burhenne is a bestselling author and family and family dentist who has been in private practice 30 years.
His focus is preventative and functional care with patients who come to him from all over the world. He received his degree from the Dugoni School of Dentistry in San Francisco and is a member of the American Academy of Dental Sleep Medicine and American Academy of Sleep Medicine.
He is a TEDx speaker and his advice regularly appears on NPR, CNN, Prevention, Men's Health, and MindBodyGreen, and national television.
He is the author of AsktheDentist.com, co-founded with his daughter in 2010.
