When we think of a beautiful smile, we automatically picture white, shiny teeth.

But teeth must be anchored to your jaws by their roots, and the roots covered by your gums.

If you let your gums recede, they reveal the roots of your teeth.

And a smile with roots showing is no longer so beautiful, no matter how white and shiny the teeth are.

Of course, receding gums are also a sign of age, which is why we speak of people who're literally "long in the tooth."

Eventually, your teeth will start falling out - which really takes the shine away from your smile.

First, you want to do all the obvious things to maintain good dental health: brush your teeth thoroughly 2-3 times per day, floss before you brush, visit your dentist every six months for a great cleaning and checkup - and so on.

Chances are, however, your dentist won't tell you how important your oral microbiome is.

You've Heard of Your Gut Microbiome

Bacteria live in your mouth as well - over 700 different species.

The average person has around 250 of those species in their mouth.

It's the second largest microbiome in your body, behind only your gut.

And, like your gut microbiome, it's incredibly important for your good health in ways researchers are just now uncovering.

Dentists used to believe an oral biofilm was always bad. Now, research has shown it depends on which kind of bacteria the oral biofilm contains.

Like your gut microbiome, though, your oral microbiome can be a healthy balance of beneficial species of bacteria - or an unbalanced swamp of unhealthy bacteria. Your mouth too can be in dysbiosis.

Protecting your gum tissue is one way a healthy oral microbiome protects you.

Gum (AKA Periodontal) Disease is Widespread

Of people over 30, 47% - nearly half - have gum disease. Above age 65, the rate is 70%.

That's a lot of Americans who aren't smiling quite as widely as they'd like to - because their gums have already started receding, and they want to hide it.

Lack of good oral hygiene contributes to this, of course. As noted above, it helps to brush and floss. 

Although this isn't always clearly explained, you should floss and brush AFTER your final meal or snack of the day. I remember one dental hygienist who told me the idea of sleeping all night with a dirty mouth where bacteria were multiplying unchecked horrified her.

However, that isn't always enough. Some people still suffer from gum disease.

Is Your Oral Microbiome in Symbiosis or Dysbiosis?

When you have mostly favorable bacteria, they protect your mouth's mucous membranes and the surfaces of your teeth.

When unfavorable bacteria dominate, disease-causing bacteria grow freely. That disrupts your mouth's immune system, and eventually manifests as cavities and receding gums.

(NOTE: The resulting inflammation in your mouth affects not only your gums, but the health of many other parts of your body. It's associated with heart disease, Alzheimer's and more. My dentist showed me scientific articles verifying that. Yes, I know he wanted me to pay him to do the work on my teeth I needed, but oral inflammation from oral dysbiosis does increase your entire body's inflammation. I'm writing here about maintaining a beautiful smile, but you'll also be supporting your body's better overall health.)

Most the Ordinary Dental Advice Helps You Maintain Good Oral Symbiosis

That's flossing, then thoroughly brushing your teeth. After every meal if possible, but at least twice a day - and certainly after your last meal or snack of the day.

Also, use a tongue scraper to remove bacterial plaque.

After a thorough professional cleaning, people with gum disease gain a new biofilm, with a more enriched variety of healthy bacteria.

However, One Bit of Conventional Oral Health Wisdom is Dead Wrong

Avoid all antimicrobial or antiseptic or antibacterial mouthwashes.

Yes, they kill unhealthy bacteria in your mouth - but they also kill the healthy bacteria.

The idea of killing ALL "germs" is totally unrealistic. It's a product of old-school Madison Avenue advertising agencies playing on the fears we have of tiny critters we can't see.

They're all around us, and inside us, so get used to it.

The idea is to encourage the good species while discouraging the unhealthy species.

Avoid all mouthwashes that contain Chlorexadine, alcohol or which brag about all the bacteria they kill in your mouth.

Dentists used to believe patients should use Chlorexadine in mouthwash to kill as many bacteria as possible. 

But a study done in 2020 showed that using Chlorexadine shifted the bacterial balance in your mouth in an unfavorable way, leading to more acidity.

The Human Oral Microbiome Database

Dr. Floyd DeWhist and others set this up in the early 2000s when next-generation gene sequencing techniques became available.

By identifying these bacteria as a community - not just as individual species - researchers learned we all have these bacteria in our mouths. 

If we have enough beneficial bacteria, they hold the pathogenic bacteria in check - so you don't get cavities and gum disease.

Other Ways to Improve Your Oral Microbiome - and Your Smile

1. Avoid all alcohol.

It disrupts oral microbiome communities.

2. Eat high-fiber, nitrate-rich vegetables.

These include chard, rhubarb, beetroot, celery, and oak leaf lettuce.

Remember: what you eat, you chew. Chewing fiber leaves some in your mouth to feed your healthy bacteria.

3. Eat other high-fiber foods.

Whole grains, beans, vegetables, fruits, seeds, and nuts.

One study showed eating a high-fiber diet slows the progression of gum disease.

4. Stop smoking.

It dries out your mouth.

5. Reduce consumption of saturated fats.

Studies have shown eating saturated fat is associated with a higher risk of gum disease.

Conclusion

Your oral microbiome is different than your gut microbiome.

But they both like to feast on fiber.

The more fiber you eat, the more you're feeding the good bacteria in your gut - and your mouth.

You'll always have a beautiful smile.

https://leemingdental.com.au/the-best-ways-to-improve-your-probiotic-oral-bacteria/

https://deltadentalma.com/your-oral-health/articles/antimicrobial-mouth-rinse

https://www.lifeextension.com/magazine/2018/12/link-between-gum-disease-and-aging

https://www.nature.com/articles/d41586-021-02920-w

https://nutritionfacts.org/video/plant-based-diets-oral-health/