More and more people are becoming vegans every day. This shift has various reasons, including health, environmental, and ethical motivations. Each person has different reasons.
Switching to a plant-based diet can impact your dental health, but any issues can be managed with proper care. It’s something to remember if you’re considering a vegan diet.
Understanding the Plant-Based Diet
Before continuing, it’s worth outlining clearly what we mean when we refer to plant-based diets. For example, what makes a plant-based diet different from a vegetarian diet?
A vegan diet excludes all animal products, including meat, dairy, eggs, and honey. A vegetarian diet excludes meat but may include other animal products like dairy and eggs. People may have similar reasons for adopting a vegetarian or plant-based diet, but their food would differ.
Plant-based and vegan diets also differ in one way: plant-based diets emphasise consuming whole, minimally processed plant foods, such as fruits, vegetables, grains, nuts, and seeds. Vegan diets have fewer reservations about processed foods as long as no animals are harmed. It’s worth noting that these diets are flexible as they are personal choices.
Oral Health Benefits of Plant-Based Diets
A plant-based diet can support oral health. One of the big benefits of plant-based diets is gum health. Plant-based diets are filled with fruits and vegetables, providing essential vitamins, minerals, and antioxidants for maintaining healthy gums and teeth. These high-fibre foods also stimulate saliva production, which helps cleanse the mouth and neutralise acids that can lead to tooth decay.
Plant-based diets may lower the risk of periodontal disease, possibly due to the abundance of nutrients that support gum health. This is especially true when the diet includes a variety of foods like leafy greens, nuts, and fruits high in vitamin C.
Including essential amino acids, such as arginine in nuts, seeds, lentils, chickpeas, and soybeans, is crucial for breaking down dental plaque and preventing gum disease.
However, excessive sugary or starchy foods should be avoided, as these can increase the risk of cavities. Plant-based diets often contain fewer sugary and acidic foods and beverages, which contribute to tooth decay and enamel erosion. By reducing their consumption of these harmful substances, plant-based eaters can mitigate the risk of cavities and dental erosion.
Focusing on a balanced plant-based diet that minimises processed foods is essential for optimal dental health. This approach ensures you meet your nutritional needs, including obtaining essential amino acids, while benefiting your teeth.
Potential Oral Health Risks in Vegan Diets
While vegan diets can provide many nutrients for better oral health, they can also neglect some key nutrients.
While offering cardiovascular and glycemic control benefits, a vegan diet requires careful planning to avoid deficiencies in vitamins B12 and D, calcium, omega-3 fatty acids, and others. These nutrients are crucial for overall health, including oral health, preventing conditions like glossitis and mouth ulcers. Omega-3 fatty acids, which are essential for reducing inflammation and supporting gum health, are mainly found in fish but also have plant-based sources.
Though vegan diets avoid certain sugary and acidic foods, fruits are not without their acids. Acidic or sugary plant-based foods and beverages, such as fruit juices and dried fruits, can raise the risk of enamel erosion and cavities if consumed excessively.
Practical Guidance for Plant-Based Oral Health
The first thing to manage is the lack of nutrients in a vegan diet. Many vitamins, like calcium, vitamin D, vitamin V12, and omega-3 fatty acids, can be achieved through plant-based alternatives. For example, vegans can obtain calcium from fortified plant milks, tofu, leafy greens like kale and broccoli, and fortified orange juice.
Vitamin D sources include fortified plant-based milk and cereals and exposure to sunlight. Vitamin B12 supplementation or fortified foods like nutritional yeast are essential to prevent deficiencies and associated oral health issues. Omega-3 fatty acids can be incorporated through flaxseeds, chia seeds, hemp seeds, walnuts, and algae-based supplements.
There are also plenty of vegan oral hygiene products for vegans. Vegan fluoride toothpaste options often use plant-based ingredients instead of animal-derived substances, ensuring ethical compatibility. Additionally, alternatives to non-vegan fluoride varnishes, such as plant-based or synthetic formulations, offer vegans effective cavity protection without compromising their dietary choices
Speak to Our Dental Team about Your Oral Health
Like anyone else, people on a plant-based diet must visit the dentist regularly. It may be even more important as those on plant-based diets may have additional risk factors, making early detection and treatment key to maintaining good dental health.
Moreover, dentists can provide personalised advice on vegan-friendly oral care products and dietary adjustments to ensure adequate nutrient intake for healthy teeth and gums. The best way to stay on top of your dental health is to visit your dentist.
Our dentist can provide tailored guidance on how to make your plant-based diet work for your oral health. Contact us at TEETH @ Tiong Bahru to make an appointment today to help your oral health align with your vegan lifestyle.