How to improve gum health naturally

Unhealthy gums that bleed and feel tender indicate a condition called gingivitis. Without treatment, gingivitis may progress to periodontitis, causing serious oral harm.

Gingivitis occurs when plaque, a sticky film containing bacteria, builds up on teeth. Plaque irritates gums and triggers inflammation.

So how do you know if you have healthy or unhealthy gums?

Healthy Gums Unhealthy Gums
Have a firm, pink color and stippled texture Appear reddish-purple, dusky red, or bright red in color
Do not bleed when brushing or flossing Bleed easily when brushing or flossing
Are tightly hugging the teeth without being swollen or puffy Are swollen, puffy, or bulging around teeth
Show no sign of recession or pull away from the teeth Have pulled away from the teeth
Have no redness or inflammation Show signs of receding gum lines
Have bad breath or pus pockets

Healthy gums are vital for holding teeth firmly in place and protecting tooth roots. Any signs of gum inflammation, tenderness, easy bleeding, or receding gums indicate unhealthy gums that require dental attention and improved daily oral hygiene.

While professional dental care is crucial, there are natural ways to improve gum health between dental visits.

How to improve gum health naturally

Managing Risk Factors for Improved Gum Health

Maintaining healthy gums is essential for overall oral well-being. While genetics play a role in gum health, various lifestyle and health factors can significantly contribute to the development of gum disease.

By addressing and managing these risk factors, you can take proactive steps to improve and maintain optimal gum health.

Poor Oral Hygiene Habits:

Inadequate brushing, flossing, and oral care routines allow plaque to build up along the gumline, leading to inflammation and gum disease. To prevent this:

  • Brush your teeth at least twice a day using fluoride toothpaste.
  • Floss daily to remove plaque and food particles from between teeth and along the gumline.
  • Use an antimicrobial mouthwash to reduce bacterial growth.

Smoking and Tobacco Use:

Tobacco use weakens the immune system, restricts blood flow to the gums, and promotes bacterial growth, increasing the risk of gum disease.

  • Quit smoking or using tobacco products to reduce the risk of gum disease and other oral health issues.
  • Consult a healthcare professional or support group to help you quit.


Chronic stress can weaken the body’s immune response, making it harder to fight off infections, including gum disease.

  • Practice stress-reduction techniques like deep breathing, meditation, yoga, or regular exercise.
  • Adequate sleep and a balanced lifestyle can also help manage stress.

Hormonal Changes:

Hormonal shifts during pregnancy and other life stages can lead to increased gum sensitivity and susceptibility to gum disease.

  • Maintain good oral hygiene during pregnancy and hormonal changes.
  • Inform your dentist about any hormonal medications or conditions that might impact your oral health.

Diabetes and Other Illnesses:

Chronic health conditions like diabetes compromise the body’s ability to heal and fight infections, making gum disease more likely.

  • Manage chronic conditions like diabetes effectively to control blood sugar levels.
  • Regular medical check-ups and proper medication management are crucial.

Medications Causing Dry Mouth:

Dry mouth reduces saliva flow, which helps wash away food debris, protect against bacterial growth, and maintain gum health.

  • Stay hydrated by drinking plenty of water throughout the day.
  • Chewing sugar-free gum or using artificial saliva products can help alleviate dry mouth caused by medications.

Clenching or Grinding Teeth:

Teeth clenching and grinding exert excessive pressure on gums and teeth, increasing the risk of gum recession and disease.

  • Use a nightguard or mouthguard if you clench or grind your teeth during sleep.
  • Stress reduction techniques can also help alleviate teeth grinding.

Natural Ways to Improve Gum Health

In addition to professional dental care , there are various natural remedies that can help boost gum health, especially if you’re at greater risk of periodontal disease as discussed above.

These methods aim to reduce inflammation, control bacteria, and provide soothing relief:

1. Proper Brushing and Flossing:

Effective oral hygiene is the foundation of good gum health. Brush your teeth gently for two minutes, using circular motions to clean the teeth and massage the gums. Flossing at least once a day helps remove plaque and debris from hard-to-reach areas along the gumline.

2. Oil Pulling:

Oil pulling involves swishing a tablespoon of natural oils such as coconut, sesame, or sunflower oil in your mouth for 5 to 20 minutes. This ancient practice helps remove harmful bacteria from the mouth. The oil binds to bacteria, which are then discarded when the oil is spat out. It’s important to note that oil pulling is not a replacement for brushing and flossing, but it can be a beneficial addition to your routine.

3. Saltwater Rinses:

Rinsing your mouth with warm salt water can help reduce inflammation and cleanse the oral cavity. Salt acts as a mild antiseptic and draws out excess fluid through osmosis. To prepare a saltwater rinse, dissolve half a teaspoon of table salt in a glass of warm water. Gently swish the solution in your mouth for about 30 seconds to one minute before spitting it out.

4. Aloe Vera Gel:

Aloe vera gel, known for its soothing properties, can be applied topically to inflamed gums. The gel contains natural antibacterial compounds that may help alleviate gum discomfort and promote healing. Gently massage a small amount of aloe vera gel onto the affected areas of the gums.

5. Green Tea Rinses:

Green tea is rich in antioxidants called catechins, which have anti-inflammatory properties. Brewing green tea, allowing it to cool, and using it as a mouth rinse exposes your gums and teeth to these beneficial compounds. Swish the cooled green tea around your mouth for a minute before spitting it out.

6. Probiotic Foods:

Including probiotic-rich foods in your diet can help balance the oral microbiome. Foods like yogurt, kefir, miso, and other fermented options contain beneficial bacteria that contribute to a healthier balance of oral flora.

7. Vitamin C-rich Foods:

Incorporate foods rich in vitamin C, such as citrus fruits and leafy greens, into your diet. Vitamin C supports the immune system and can help with gum tissue health. Additionally, maintaining a balanced diet rich in nutrients can support gum health, as vitamins and minerals play a crucial role in oral tissue maintenance.

8. Hydration:

Drinking plenty of water throughout the day helps maintain the moisture in your mouth. Adequate hydration supports saliva production, which plays a crucial role in flushing away food particles and bacteria. Staying hydrated also promotes gum health by preventing dry mouth, which can contribute to gum irritation.

Final Thoughts

Remember, proactive steps to improve gum health also involve regular dental check-ups and cleanings. Your dentist can assess your oral health, identify any signs of gum disease, and provide tailored recommendations to address your unique risk factors.


  • Editorial team

    A team comprising oral health care professionals, researchers, and professional Writers, striving to impart you with the knowledge to improve your oral health, and that of your loved ones. 

  • Lilly

    Lilly, aka, Liza Lee, is a passionate community oral health officer and our lead writer. She's not only well-versed in performing a multitude of dental procedures, including preventive, restorative, and cosmetic, but also an avid writer. Driven by the significant oral health burden all around her, Lilly strives to build capacity and promote oral health. She envisions making a lasting impact by advancing research, prevention, and promotion efforts to alleviate oral health disparities. Please share your views and opinions on my posts.

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