Today, most individuals realize that maintaining a good diet will help keep their mouths in better shape. At the same time, they also enhance their health in other ways. But very few people think about the exact foods they should eat to keep their teeth healthy. We all know that calcium is important for strong bones and good solid teeth. And we all know that sugary drinks and foods should be avoided at all costs. But few of us realize that we should be consuming many high fiber foods daily to improve our oral health.

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A new study conducted by researchers in New Zealand figured out why high fiber foods are good for your oral health. Higher fiber and wholegrain intake are beneficial for your oral health. That is right. You should include fiber in your daily diet if you want your mouth to stay in good shape over time.

Previous studies have already established that higher fiber foods and wholegrain intake are beneficial for oral health, but read below to understand better the actual mechanism that makes it so.

Fiber Foods and Your Dental Health Benefits

Recent studies show that men and women who consume fiber-rich foods are less likely to suffer from periodontal disease later in life. Meaning your teeth and gums will remain in good condition over time, and you will not suffer from many issues at all because of the high fiber diet you take. 

Fiber foods are beneficial for your oral health. In the mouth, these fiber-rich foods need longer chewing, which stimulates the production of saliva. More and more saliva from the salivary glands will help cleanse our teeth. In addition, these fiber foods will have preventive effects on dental caries, and dental erosion have been observed.

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If you want to prevent things like gum disease from occurring, it is worth thinking about how much fiber you have in your diet currently. If you are not eating high fiber foods like bananas and apples regularly, you should make an active effort to start including them.

Remember that there is one thing you need to lead a healthy lifestyle full of zest and energy, it is a strong set of teeth. Having healthy teeth will allow you to eat the nutritious foods necessary to feel great and stay fit.

Only chewing food is not all your teeth are good for. A beautiful smile is a delightful way to greet people, new friends, and even old ones. You also need teeth to speak clearly. As you can see, the health of your teeth affects so many different aspects of your life. But to neglect their care could prove bad for your health.

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We all learned the importance of brushing our teeth at a very young age, but that is only one aspect of responsible dental care. Note that what you eat, and do not eat, can directly affect the health of your teeth as much as any oral hygiene routine. You might also be aware of the dangers sugar and acid pose to your dental health.

How do High Fiber Foods Benefit Your Oral Health?

Although several studies have recognized the link between a high fiber diet and better oral health, the reasons still need more confirmation. However, scientists have identified a few potentially beneficial mechanisms when consuming these high fiber foods.

Cleansing action. The fiber in high fiber foods may gently scrape and buff your tooth surfaces. In the process, it removes plaque and tartar build-up on the surface of your teeth. 

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Oral bacterial inhibition. Certain substances found in the bran layer of wholegrains might inhibit the growth of oral bacteria. Meaning some specific foods may help control the development of these bacteria in your mouth.

Chewing increases saliva production. If you consume high fiber foods, it involves a lot of healthy chewing. This increases your mouth’s production of cleansing, antibacterial saliva, as well as stimulating blood flow to your teeth and gums.

How Fiber Foods Help Your Teeth

Foods high in fiber, like leafy green vegetables, fruits, nuts, and seeds, usually require a lot of chewing. When you chew vigorously, your saliva production naturally increases. This saliva is very healthy for your teeth and gums. The saliva will help clean sugar and other food particles off of your teeth. In addition, the acid also neutralizes the acid that comes with a lot of foods.

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The most significant benefit of having lots of saliva is the antibacterial properties. Did you ever wonder why your instinct is to stick your finger in your mouth when you get a paper cut? It is because your saliva is a natural antibiotic that fights the germs that cause infection. It also fights the bacteria that cause tooth decay. So, stimulating salivation is one of the best things you can do to protect your oral health.

Other Health Benefits of Fiber Foods

The great thing about fiber is that it helps more than just your oral health. Fiber foods have health benefits that span across almost every body system. Your heart stays healthier when you eat lots of fiber foods. You are less likely to develop type 2 diabetes symptoms and lose weight more easily. You will have a less digestive ailment, all from maintaining a high fiber diet.

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There are a variety of fiber supplements available to purchase these days, from pills to powders to gummies. But none of these are as effective as eating foods high in dietary fiber, especially when it comes to your oral health. 

You may have noticed that not much chewing is involved in these supplements. What is worse, the powder and gummies often contain sugar to make them more palatable. If it is not enough, they are not helping your teeth. They are actually hurting them.

Long term benefits of fiber foods:

1 Constipation

Constipation can negatively impact your quality of life and increase the risk of colon cancer. Some fibers can absorb water in your colon, which helps give your stool bulk. This increased bulk allows our stool to move through our colon faster, helping to relieve constipation.

2 Type 2 diabetes

High fiber diets are directly linked with a reduced risk of type 2 diabetes. In the small intestine, the increased viscosity of the intestinal contents decreases the rate of digestion. This complete process slows down glucose and lipid absorption into the blood. As a result, one will have a more stable blood glucose level.

3 Cardiovascular diseases

A high fiber diet has been associated with a reduced risk of cardiovascular disease of CVD, and also coronary heart disease. Not that viscous fiber forms a gel in your small intestine, thus making you feel full for longer. Moreover, short-chain fatty acids produced by gut microbiota are by eating fiber foods.

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4 Weight management

Diets rich in fiber foods can make you feel fuller for more extended periods after a meal. This means that consuming less food could lead to a reduction in overweight and obesity. High fiber foods and weight loss plans are a good combination, so start today. Fiber fermentation and its short-chain fatty acid production may improve your body’s energy balance.

5 Gut health and the microbiome

Recent research on the gut microbiome indicates that fiber consumption directly influences the composition of bacteria and other microbes in your intestine. Gut microbiota can quickly ferment fiber and produce short-chain fatty acids, which can improve the functioning of our immune system. 

What Are These Best High Fiber Foods?

High-fiber foods refer to foods that are high in dietary fiber. To get the fiber you need, there are a number of foods that are rich in fiber, including:

Vegetables – Vegetables (green vegetables) rich in fiber are generally richer or darker in color, but there are exceptions. High fiber veggies include carrots, broccoli, celery, beetroot, kale leaves, leafy vegetables, greens like spinach, silverbeet, pak choi, and kale) and potatoes.

Fruit – High fiber fruits include apples, oranges, pears, bananas, and berries.

Whole Grains – Whole grain foods high in fiber include intact whole grains and finely milled whole grains such as whole grain bread, oats, brown rice, wild rice, bran, and barley. Choose bread with at least 3 grams of fiber per slice.

Beans and legumes – Try adding more lentils, beans, and peas to your casseroles, soups, and salads.

Seeds & Nuts – Keep a watch on your calories but try loading up on chia seeds, pumpkin seeds, quinoa, sunflower seeds, almonds, and pistachios.

How Much Fiber Should You Eat per Day?

The Heart Foundation’s generally recommended fiber intake per day is 30 grams for men and 25 grams for women. Children between 4 to 8 years old should consume at least 18 grams. Girls between 9 and 18 should gradually increase their intake from 20 to 22 grams. At identical times, boys of the same age should consume 24 to 28 grams. But it is always better to eat more than these recommended amounts.

To simplify, this recommended fiber intake:

approx. 4 servings of wholegrain or wholemeal foods daily,

approx. 5 servings of vegetables, legumes, or beans daily, and

approx. 2 servings of fruit daily.

Make Healthy Diet Changes Today

Just realizing that high fiber foods are a good positive change to your diet is not enough. You should try to make changes to your diet to benefit from these foods.

Starting today, you should make an effort to add more fiber-rich foods to your diet. Additionally, you should cut out things like soda or sweet foods that you might have eaten throughout the day. If you consume sugary foods, eat them all simultaneously so that you can easily clean your mouth after and leave it plaque-free so that your mouth does not develop cavities over time.

Though it is not precisely clear how fiber rich foods help prevent a range of dental conditions, there is evidence showing that to be the case. Make sure that you are eating enough fiber foods so that you would not have to worry about gum issues and other dental problems.