The Link Between Gum Disease and Alzheimer’s: How Your Diet Can Help

By Christina Arfwedson Potts from https://www.pottshealth.com/

Did you know that your gum health might impact your brain health?

Periodontitis, a common gum disease that significantly impacts oral health, is characterized by chronic gum inflammation and, if left untreated, can lead to tooth loss. However, the effects of this inflammation often extend beyond the mouth. Research has shown that periodontitis can trigger systemic inflammation by elevating levels of pro-inflammatory molecules such as interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-α), which fuel inflammation throughout the body. Additionally, bacteria associated with the disease, such as *Porphyromonas gingivalis*, and the toxic enzymes it produces can enter the bloodstream, further contributing to widespread inflammatory responses.

Now, research is showing these inflammatory markers can cross the blood-brain barrier and may play a role in neurodegenerative processes leading to conditions such as Alzheimer’s.  

Maintaining oral hygiene, such as brushing regularly; regularly replacing your toothbrush; flossing and scheduling regular check-ups with your dentist and hygienist, is a tried and tested way to keeping these nasties at bay. But is there something more you can be doing?

How can diet help protect both your gums and brain?

Your diet plays a significant role in inflammation. For instance, sugar, fried foods, and ultra-processed foods can be highly destructive, not only to oral health but also to overall well-being. Minimizing their consumption and adopting habits like enjoying sweet treats only after meals are effective strategies to support both oral and cognitive health.  

However, as well as omitting foods that aren’t good for you, think too about ways your diet can be protective of your health. A nutrient-rich, varied diet is phenomenal at supporting overall health as it gives your body the nutrients it needs to function well and tackle inflammation when it arises. The benefits of such a diet are far-reaching, and in this context, dietary interventions show great promise for enhancing both gum health and brain function.

What does an anti-inflammatory diet look like?

Finding foods that you enjoy and suit your lifestyle is a key part of success in this process. And while no two diets are alike there are some key dietary tips to think about if you want to mitigate signs of inflammation :-

• Limit sugar and refined carbohydrates such as white bread or pasta and baked goods such a cakes and biscuits. High-sugar diets fuel bacterial overgrowth and increase inflammation. Reducing these can help control gum disease and lower systemic inflammation.  
• Include healthy fats such as Omega-3 fatty acids, which can be found in fatty fish (eg. salmon, mackerel, herring), eggs, nuts, seeds, avocados and good olive oil. Omega-3s are anti-inflammatory and directly support brain health.  In an attempt to boost your Omega-3s but at the same time avoid heavy metals and other toxins, you may consider choosing smaller fish such as wild salmon as opposed to tuna for instance.
• Get enough vitamins C and D: Vitamin C, typically found in citrus fruits, berries and leafy green vegetables, helps repair gum tissue by supporting collagen production. Vitamin D, made in your body post (safe!) sun exposure and foods like eggs, dairy products and fatty fish, boosts your immune system and protects against inflammation.  
• Incorporate antioxidant-rich foods into your diet to help combat oxidative stress, a key contributor to both gum disease and cognitive decline. Foods like polyphenol-rich berries, green tea, and spices such as turmeric are excellent choices. These powerful antioxidants work to neutralize free radicals, reducing inflammation and supporting overall health.
• Increase your fibre intake by incorporating whole grains like barley, bulgur wheat, and quinoa, along with legumes such as beans and peas, as well as plenty of fruits and vegetables. A fibre-rich diet supports a healthy gut microbiome, which plays a crucial role in regulating oral and systemic inflammation, benefiting both your gums and overall health.
• Try probiotic-rich foods like live yoghurt and fermented vegetables help maintain a balanced oral and gut microbiome, reducing harmful bacterial activity.  

The connection between gum disease and neurodegenerative conditions like Alzheimer’s highlights the importance of looking at oral health as part of overall health. Good oral hygiene, yearly oral microbiome testing by your holistic and biological dentist combined with a nutrient-dense, anti-inflammatory diet is a powerful way to take proactive steps to protect your gums and promote the long-term health of your body and your brain.

References

1. Asher, S., Stephen, R., Mäntylä, P., Suominen, A. L., & Solomon, A. (2022). Periodontal health, cognitive decline, and dementia: A systematic review and meta-analysis of longitudinal studies. *Journal of the American Geriatrics Society, 70*(9), 2695–2709. https://doi.org/10.1111/jgs.17978  
2. Beydoun, M. A., Beydoun, H. A., Hossain, S., El-Hajj, Z. W., Weiss, J., & Zonderman, A. B. (2020). Clinical and bacterial markers of periodontitis and their association with incident all-cause and Alzheimer’s disease dementia in a large national survey. *Journal of Alzheimer’s Disease, 75*(1), 157–172. https://doi.org/10.3233/JAD-200064  
3. Villar, A., Paladini, S., & Cossatis, J. (2024). Periodontal disease and Alzheimer’s: Insights from a systematic literature network analysis. *Journal of Prevention of Alzheimer’s Disease, 11*(4), 1148–1165. https://doi.org/10.14283/jpad.2024.79  
4. Woelber, J. P., Bremer, K., Vach, K., König, D., Hellwig, E., Ratka-Krüger, P., Al-Ahmad, A., & Tennert, C. (2017). An oral health optimized diet can reduce gingival and periodontal inflammation in humans: A randomized controlled pilot study. *BMC Oral Health, 17*(28), 1–8. https://doi.org/10.1186/s12903-016-0257-1  
5. Papathanasiou, E. (2017). Anti-inflammatory benefits of food ingredients in periodontal diseases. *Frontiers in Aging Neuroscience*. Edited by Changiz Geula. Northwestern University, United States.  
6. Harding, A., Gonder, U., Robinson, S. J., Crean, S., & Singhrao, S. K. (2017). Exploring the association between Alzheimer’s disease, oral health, microbial endocrinology, and nutrition. *Frontiers in Aging Neuroscience, 9*, 398. https://doi.org/10.3389/fnagi.2017.00398