Chewing gum strengthens your gums

19 foods & vitamins for the gums

10 foods that are good for your gums


Yogurt is high in calcium and, as a dairy product, helps keep the pH in the mouth neutral. In addition, the probiotic bacteria may even displace the harmful bacteria in the mouth, thus ensuring that there is less inflammation in the gums. In any case, one study shows that people who eat fermented dairy products often have healthier teeth.

Yogurt is also good for the stomach and digestion.

chewing gum

When you chew gum (sugar-free of course) it stimulates the flow of saliva and massages the gums. This will wash away bacteria and keep your gums healthy. But be careful: It is best to choose a chewing gum with xylitol, because chewing gum sweetened with sorbitol can stimulate bacterial growth.


Leafy green vegetables are very good for your gums for many reasons. It provides a more basic environment in the mouth and contains a lot of vitamin C and vitamin K.


Water contains many useful minerals. Mineral water with fluoride is also good for building up new tooth substance. It's also important to drink a lot so your mouth doesn't get too dry.


Laboratory research shows that ginger inhibits bacteria that cause inflammation in the gums. It is not yet clear whether this also works in humans, but it is certainly worth a try.

whole grain products

Whole grain products contain many gum-friendly vitamins and minerals. In addition, chewing whole grains stimulates the flow of saliva, helping to remove bacteria naturally.


Unsaturated fat and vitamin D make fish, especially oily fish, an excellent food for improving dental health. Studies in the United States have shown that omega-3 fatty acids found in fish have anti-inflammatory effects, and that an omega-3-rich diet (including fatty fish such as herring, tuna, or salmon at least twice a week) correlates with healthier gums.


Meat contains a lot of vitamin A, which is important for saliva production. Meat is also rich in protein. A protein-rich diet supports the structure of the oral mucosa and gums.

Coconut water

Coconut water soothes the gums and has a cooling effect. It is also rich in electrolytes.

Mint tea

Peppermint tea has a cooling and anti-inflammatory effect. In addition, peppermint tea ensures fresh breath.

Vitamins and minerals for healthy gums

Vitamin A

Vitamin A ensures healthy oral mucosa and is important for saliva production. This makes it very important for the health of the gums and prevents gum inflammation.

Vitamin A is found in meat, fish and eggs. Carotenoids, which are converted into vitamin A, are found in carrots and green vegetables, such as broccoli and spinach.

Vitamin E.

Vitamin E improves the healing of damaged gums.

Good sources of vitamin E are dairy products, eggs, almonds, and nuts.

vitamin C

Vitamin C is important for collagen production. Without vitamin C, the gums become sensitive and prone to inflammation of the gums. Vitamin C deficiency used to be one of the most common reasons for receding gums. Vitamin C also has an anti-inflammatory effect.

Vitamin C is the most important vitamin for preventing gum regression, and taking vitamin C can already significantly improve the condition of the gums.

Vitamin C is mostly found in citrus fruits, which are not very good for your gums, but also in leafy green vegetables such as spinach.

Vitamin K

Vitamin K is important for building bones and inhibits acid production by bacteria in the mouth. In addition, it also plays an important role in wound healing.

Vitamin K is found primarily in green vegetables.

Vitamin D

Vitamin D can help heal gingivitis and reduce the risk of developing gingivitis. Vitamin D also helps with calcium absorption.

The best source of vitamin D is sunlight, but vitamin D is also found in fish, meat, and mushrooms.

Vitamin B3 (niacin)

Niacin can help reduce gum inflammation.

Niacin is found in meat, fish, dairy products, green vegetables, and whole grains.

Calcium and phosphorus

Calcium is important for building up tooth enamel and helps to heal inflammation of the gums. Phosphorus is just as important. Both minerals are mainly found in dairy products, but also in mineral water and green vegetables.


Fluoride helps remineralize and build up tooth enamel. It is found in mineral water, green tea and fish.


Zinc is a component of saliva and inhibits the growth of bacteria and the formation of plaque. It occurs in meat and mushrooms, for example.

More articles about receding gums:

Superfood for the teeth: tooth-friendly foods

Overview of the topic of receding gums

The first signs of inflamed gums

This is how professional treatment at the dentist works

The causes of periodontal disease explained

Everything about home remedies for gum disease

How do I avoid receding gums? Everything for precaution

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Categories periodontal disease

Annika has been passionate about healthy teeth for years. She is a freelance writer at and shares her knowledge wherever she can.