Small changes in your diet can help protect your gums.

Researchers found that people who ate a lot of red meat tended to have poorer gum health, while those who ate more fruits, vegetables and olive oil had significantly healthier gums.

Mediterranean diet for healthier gums

A UK study found that people who eat a Mediterranean diet tend to have healthier gums and less inflammation, which reduces the risk of gum disease.

People who do not follow a Mediterranean diet tend to have more gum problems, especially those who eat a lot of red meat, according to a team of researchers from King's College London.

This group also had higher levels of inflammatory substances in their blood, including Interleukin-6 (IL-6) and C-reactive protein (CRP).

In contrast, people who eat more plant-based foods — like vegetables, legumes, fruits, and olive oil — have significantly lower levels of inflammatory substances.

The study, published in the Journal of Periodontology, involved 200 patients at King's College London's dental and maxillofacial biobank. The scientists examined participants' oral health, took blood samples and surveyed their dietary habits.

Comprehensive Benefits of the Mediterranean Diet

The Mediterranean diet focuses on fruits, vegetables, whole grains and healthy sources of fat. Previous studies have shown it helps reduce the risk of heart disease, degenerative neurological disorders and some cancers.

Evidence also suggests that diet influences overall health by modulating the immune system and controlling inflammation. This effect depends on the nutrients and plant compounds found in foods, including macronutrients, micronutrients, and phytochemicals. Diets rich in plants are often high in these compounds, which may help reduce inflammation and promote long-term health.

Dr Giuseppe Mainas, lead author of the study and a postdoctoral researcher at King's College London, said:

'Our results suggest that a balanced Mediterranean-style diet may help reduce the risk of inflammation and gum disease.

We found a link between the severity of periodontal disease, diet and inflammation. These factors need to be considered together when treating patients with gum disease. This is an important first step to further research into the relationship between diet and oral health.'

Professor Luigi Nibali, co-author and Professor of Periodontology at King's College London, added:

'There is growing evidence that a balanced diet plays an important role in maintaining gum health.

Our study highlights the positive impact of a nutrient-rich, plant-based diet on improving community oral health. However, further research is needed to develop personalized solutions to help people maintain healthy gums.'

Isabella Humphrey

Update 23 October 2025