Which foods protect your gums?

A balanced diet can strengthen your gums and reduce inflammation. Here are the categories of food that benefit your gums and teeth.

1. Rich in calcium

Calcium strengthens the bones and the tooth enamel that support your teeth.

• Dairy products: cheese, yoghurt, milk — plant-based or fortified.
• Other sources: sardines, almonds, leafy green vegetables such as kale or spinach, sesame seeds.

2. Rich in vitamin C

Vitamin C stimulates tissue regeneration, strengthens the gums and helps counter inflammation.

• Fruit: citrus fruit (oranges, lemons, grapefruit), kiwis, strawberries, berries.
• Vegetables: red peppers, broccoli, spinach, tomatoes.

3. Rich in vitamin D

Vitamin D improves calcium absorption and is essential for the health of teeth and bones.

• Oily fish: salmon, mackerel, sardines.
• Mushrooms exposed to sunlight, eggs, fortified dairy products.

4. Rich in omega-3

Omega-3 reduces gum inflammation, which is beneficial for people with periodontitis.

• Oily fish: salmon, mackerel, herring.
• Avocados, linseed oil, walnuts, chia seeds.

5. Rich in antioxidants

Antioxidants protect the tissues against the free radicals responsible for inflammation.

• Colourful fruit and vegetables: berries, pomegranate, beetroot.
• Also: dark chocolate (low in sugar), green tea.

Foods to limit

Some foods can worsen the condition of the gums and encourage gingivitis or the progression of periodontitis:

• Sugary foods — sweets, fizzy drinks and pastries increase plaque production.
• Acidic foods — fizzy drinks, citrus fruit in excess or vinegar can weaken the enamel and irritate the gums.
• Ultra-processed foods — crisps, industrial snacks and ready meals often contain hidden sugars and inflammatory additives.

A few practical tips

• Drink plenty of water to encourage saliva production, which protects the teeth.
• Choose healthy snacks: fruit, crunchy vegetables or nuts.
• Keep to a strict routine: brushing twice a day, flossing, interdental brushes and a suitable mouthwash.