The Connection Between a Vegan Diet and Your Oral Health

Image Courtesy of Karolina Grabowska

Did you know that what you eat plays a crucial role in maintaining your oral health? As the saying goes, "There is no health without oral health." That's why it's not just about eating for a healthy body but also for a healthy smile.

Veganism has witnessed a surge in popularity as more individuals embrace it for personal well-being and environmental care. A vegan diet cuts out any animal products or items involving animals in the production process. While this plant-based way of eating offers numerous benefits, it's essential to acknowledge that it can lack certain essential nutrients, which can have a negative impact on your dental health.

In this article we explore the nutrients that are essential for oral health, and how someone following a vegan diet can ensure they get in all the important nutrients to keep those pearly whites in the best shape they possibly can.

Advantages of a vegan diet on oral health:

A vegan diet places a strong emphasis on plant-based foods rich in vitamins, minerals, and antioxidants, which play a vital role in reducing inflammation and protecting cells against damage. These essential nutrients contribute not only to overall health but also to oral well-being. The anti-inflammatory properties associated with a plant-based diet can positively impact oral health by reducing the risk of developing conditions such as gingivitis. Additionally, individuals following a vegan lifestyle may adopt a more health-conscious approach, extending their focus to oral hygiene practices. This health awareness could lead to maintaining optimal oral health, including regular dental check-ups and proper oral hygiene routines.

Protein:

Protein serves as the building block for essential bodily structures, including muscle mass, bones, and periodontal tissues. Ensuring an adequate protein intake is crucial not only for maintaining a robust physique but also for promoting oral health. Ensuring an adequate protein intake is crucial on a vegan diet, as it can easily fall short. Inadequate protein intake can be linked to oral health issues such as gum disease and cavities. To address this concern, it is important to incorporate a variety of plant-based protein sources with every meal. Foods like beans, lentils, chickpeas, nuts, nut butters, seeds, soybeans, and tofu can serve as excellent alternatives.

Calcium:

As children, we were often taught to drink milk for strong bones and teeth due to the essential role of calcium in our health. However, the exclusion of animal products, including milk and dairy, in a vegan diet requires a conscious effort to obtain sufficient calcium from alternative sources. Vegans must prioritize incorporating calcium-rich foods into their diet to ensure adequate bone and dental health. Opting for kale, broccoli, oranges, plant-based milk, yogurt and cheese fortified with calcium (check the label to ensure the product has been fortified with calcium), and soybeans and tofu made with calcium phosphate are some ways to help you meet the recommended daily calcium intake. If you do struggle to consume enough calcium rich foods, it is recommended to talk to your health care professional about supplementation, as well as go for regular check-ups.

Vitamin D:

Vitamin D plays a crucial role in collaboration with calcium and phosphorus to support the development of strong bones and teeth. The human body naturally produces Vitamin D when exposed to sunlight. Additionally, incorporating Vitamin D-rich foods into your diet can enhance its production; examples include fatty fish, eggs, and fortified dairy products. Notably, many of these Vitamin D sources are animal-based, posing a challenge for individuals following a vegan diet. Therefore, it becomes essential for vegans to prioritize sun exposure (while still adhering to sun safety guidelines), and regularly assess their Vitamin D levels, and consider supplementation if necessary.

Phosphorous:

As previously mentioned, phosphorus plays a vital role in the development of robust bones and teeth. While animal products such as chicken, turkey, meat, and dairy are traditional sources of phosphorus, it's reassuring that plant-based alternatives like lentils, seeds, nuts, and whole grains also provide this essential nutrient. To optimize its benefits, it's crucial to incorporate these phosphorus-rich foods alongside calcium-rich foods and ensure adequate sun exposure. This synergistic approach ensures you receive a variety of nutrients crucial for the support and maintenance of your bones and teeth.

Vitamin B12:

Vitamin B12 is a crucial nutrient primarily found in animal products such as meat, chicken, eggs, and fish. Consequently, a vegan diet may pose a risk of B12 deficiency. While nutritional yeast and fortified cereals offer plant-based alternatives, consulting with your healthcare professional about B12 supplementation is advisable. When focusing on oral health, a deficiency in vitamin B12 could potentially lead to issues like gingival bleeding, mouth ulcers, and other oral health concerns.

Iron:

A potential deficiency risk for vegans is iron. Traditionally associated with meat, chicken, and liver, iron can also be found in plant-based foods, known as non-haem iron. Examples include beans, lentils, and spinach. While plant-based iron may be less bioavailable, pairing non-haem iron sources with Vitamin C-rich foods enhances absorption. Citrus fruits, strawberries, potatoes, broccoli, and bell peppers are among the Vitamin C-rich options. Regularly testing iron levels is crucial, as a deficiency can lead to severe health complications, including mouth ulcers and other dental issues.

Reduce sugar:

When eliminating animal products from your diet, it is important not to replace them with refined carbohydrates and sugary treats. Carbohydrates break down into sugars in the mouth, acting as a feast for bacteria that contribute to tooth decay. Instead, prioritize balanced meals and snacks to protect your oral health. A practical guide for a well-rounded plate is to fill half with vegetables, a quarter for plant-based protein, and the other quarter to high-fiber carbohydrates.

Trade in the conventional crisps, biscuits, and cakes for healthier snack alternatives such as nuts, veggies with hummus, fruit paired with nut butter, or a handful of edamame beans.

Beyond dietary considerations, maintaining proper oral hygiene practices is crucial for optimal health.

While adopting a vegan diet can have numerous health benefits for both you and the environment, it is important that it is implemented correctly. If not, it can lead to unintended consequences for both your body and oral health. If you are uncertain about meeting essential nutrient requirements while on a vegan diet, contact a dietitian to help and guide you. Their expertise can help ensure your body and mouth receive the necessary nutrients, allowing you to achieve the pinnacle of health and well-being.