Gum Disease Gone - Blue Heron Health News

Gum Disease Gone

By: Julissa Clay

2 BlueHeronHealthNews.com

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Table of Contents

Introduction ............................................................................................................................. 6

Part 1 A Closer Look at Periodontitis ....................................................................................... 8

1.1 What is Gum Disease? ................................................................................................................ 8 1.1.1 How Gum Disease Progresses .................................................................................................................... 8 1.1.2 Bad Bacteria in Your Mouth ....................................................................................................................... 9 1.1.3 The Shift from Good Bacteria to Bad ........................................................................................................ 10

1.2 What Causes Gum Disease? ...................................................................................................... 10 1.2.1 Are Genes Really an Issue? ....................................................................................................................... 11

1.3 Signs and Symptoms of Gingivitis and Periodontitis.................................................................. 12 1.3.1. Healthy Gums vs. Gum Disease ............................................................................................................... 13

1.4 Healthy Mouth, Healthy You .................................................................................................... 13

1.5 Gum Disease Treatments ......................................................................................................... 15 1.5.1 Etiological Phase ....................................................................................................................................... 15 1.5.2 Surgical Phase ........................................................................................................................................... 15 1.5.3 Restorative or Maintenance Phase .......................................................................................................... 16 1.5.4 Medications for Gum Disease .................................................................................................................. 16 1.5.5 When to See a Dentist .............................................................................................................................. 17

Part 2 Bacteria - Friends or Enemies? .................................................................................... 18

2.1 Bacteria Rule the Body ............................................................................................................. 18

2.2 Finding Balance ........................................................................................................................ 18

2.3 The Role of Saliva ..................................................................................................................... 19

2.4 Are You Upsetting Your Mouth’s Bacterial Balance? ................................................................. 20 2.4.1 Sodium Laurel Sulfate (SLS) ...................................................................................................................... 20 2.4.2 Triclosan ................................................................................................................................................... 20 2.4.3 Titanium Dioxide ...................................................................................................................................... 21 2.4.4 Antibiotics (Medicated Toothpaste and Mouthwash) ............................................................................. 21 2.4.5 Food and Timing of Meals ........................................................................................................................ 21 2.4.6 Brushing and Flossing ............................................................................................................................... 21 2.4.7 Rebalancing the Mouth’s Microbiome ..................................................................................................... 22 2.4.8 Mouth Microbiome and Gut Microbiome ................................................................................................ 23

Part 3 Your Immune System .................................................................................................. 24

3.1 The Innate Immune System ...................................................................................................... 24

3.2 The Adaptive Immune System .................................................................................................. 25

3.3 Chronic Inflammation ............................................................................................................... 25

3.3 It Begins with Your Gut ............................................................................................................. 27

3.4 Diet, Inflammation and Gut Health ........................................................................................... 28 3.4.1 Processed Foods ....................................................................................................................................... 29 3.4.2 Refined Sugar ........................................................................................................................................... 29 3.4.3 Artificial Sweeteners ................................................................................................................................. 31


3.4.4 Dairy .......................................................................................................................................................... 33 3.4.5 Pesticides and GMOs ................................................................................................................................ 34 3.4.6 Anti-Nutrients ........................................................................................................................................... 37 3.4.7 Gluten ....................................................................................................................................................... 38 3.4.8 Fat ............................................................................................................................................................. 40 3.4.9 Meat .......................................................................................................................................................... 42 3.4.10 Fish .......................................................................................................................................................... 44 3.4.11 The Take-Aways ...................................................................................................................................... 45

3.5 A Word on Stress ..................................................................................................................... 46 3.5.1 Meditation ................................................................................................................................................ 47 3.5.2 Exercise ..................................................................................................................................................... 48 3.5.3 Gratitude ................................................................................................................................................... 49

Part 4 How to Prevent & Heal Gum Disease from the Outside ............................................... 50

4.1 Essential Oils with Proven Anti-Bacterial Effect ........................................................................ 50 4.1.1 Salvadora Persica, Clove Oil, Neem Oil ..................................................................................................... 50 4.1.2 Peppermint Oil and Rosemary Oil ............................................................................................................. 51 4.1.3 Spearmint Oil and Eucalyptus Oil .............................................................................................................. 51 4.1.4 Tea Tree Oil ............................................................................................................................................... 51 4.1.5 Curcumin ................................................................................................................................................... 51 4.1.6 Oil Pulling .................................................................................................................................................. 52

4.2 How to Use Essential Oils for Oral Care .................................................................................... 53 4.2.1 Choosing the Best Oils .............................................................................................................................. 53 4.2.2 Home-Made Essential Oil Mouthwash ..................................................................................................... 54 4.2.3 Topical Applications of Essential Oils ........................................................................................................ 55

4.3 The Gold Standard of Oral Care ................................................................................................ 55 4.3.1 Step 1 - The Right Toothbrush .................................................................................................................. 55 4.3.2 Step 2 - The Right Toothpaste ................................................................................................................... 55 4.3.3 Step 3 - Dental Floss .................................................................................................................................. 56 4.3.4 Step 4 - The Correct Brushing Technique ................................................................................................. 56 4.3.5 Step 5 - Finishing Up ................................................................................................................................. 57 4.3.6 Tongue Scraping ........................................................................................................................................ 57

Part 5 How to Prevent and Heal Gum Disease from the Inside ............................................... 58

5.1 Avoiding Inflammatory Foods .................................................................................................. 58

5.2 Foods to Include ....................................................................................................................... 60 5.2.1 Antioxidants - Eat the Rainbow ................................................................................................................ 61 5.2.2 Best Sources of Protein ............................................................................................................................. 63 5.2.3 Best Sources of Complex Carbs ................................................................................................................. 64 5.2.4 Best Gut-Friendly Foods - Replenishing your Microbiome ....................................................................... 66 5.2.5 Other Nutrients for Healthy Teeth and Gums .......................................................................................... 67

Part 6 Cheat Sheet: Mouth-Care Tips ..................................................................................... 72

Part 7 Cheat Sheet: Top 10 Gum-Friendly Foods and How to Use Them ................................. 74

Part 8 Immune-Boosting, Gum-Friendly Recipes .................................................................... 76

Pad Thai......................................................................................................................................... 76

Roasted Miso Eggplant .................................................................................................................. 77


Quinoa Bites .................................................................................................................................. 77

High-Fiber High-Protein Loaf of Bread ............................................................................................ 78

Miso Vegetable Soup ..................................................................................................................... 79

Smashed Avocado .......................................................................................................................... 79

Scrambled Tofu .............................................................................................................................. 80

Kale Chips ...................................................................................................................................... 80

Quick & Easy Sauerkraut ................................................................................................................ 81

Almond Chia Breakfast Bowl .......................................................................................................... 81

Berry, Orange and Apple Compote ................................................................................................. 82

Berry Ice-cream.............................................................................................................................. 82

High-Protein Green Smoothie ........................................................................................................ 83

High-Protein Berry Smoothie ......................................................................................................... 83

Quick & Easy Coconut Porridge ...................................................................................................... 84

Almond Cookies ............................................................................................................................. 84

Chia and Berry Jam ........................................................................................................................ 85

Ready, Set, Smile! .................................................................................................................. 86

References ............................................................................................................................. 87


Introduction

If eyes are the windows to the soul, what is your mouth?

A smile is often the first thing we notice about someone. And that’s one of the big reasons why

gum disease is such an issue. Because when you’re no longer comfortable smiling, your entire

life shifts downwards.

Your mouth is more than just a ‘pie hole’. It is the place where you begin to digest your food, it

is a communication tool; it is how you show (or hide) emotion. If your mouth suffers, you suffer.

You don’t enjoy food as much, you feel self-conscious interacting with others, you avoid

smiling, you even stop yourself from laughing wholeheartedly. And, long-term, you put your

body’s health in danger too.

Increasingly, medical experts are linking oral health with overall health. They’ve found that

people with gum disease are more likely to suffer from chronic conditions such as heart disease

and Alzheimer’s. That’s because gum disease is not an isolated issue. It is a complex dance

between the colonies of microbes in your mouth and how your immune system responds to them.

If you have gum disease, you’re not alone. One in 10 adults suffer from it. Whether you want to

maintain your oral health, have noticed some early warning signs (gingivitis), or are currently

suffering with gum disease, the good news is that there is much you can do to support your teeth

and gums, and in the process improve your entire wellbeing.

Since gum disease is both an external and internal issue, it needs to be approached from two

directions. First, we need to address the bacterial imbalance in your mouth that is causing tooth

decay and gum disease. The right home remedies and tooth care strategies help with this.

Second, we need to support the immune system to stop over-reacting to the bacteria. For this,

some simple lifestyle strategies can help. Tackling both together gives you a solid foundation for

mouth-care that will help you fall in love with your smile again.

In this e-book you’ll discover:

• What really causes gum disease

• How to prevent gingivitis and periodontitis

• Why the key lies in your mouth’s microbiome

• The role your immune system plays in gum disease and tooth loss

• How to reverse the early stages of gum disease

• Natural vs. medical options for maintaining good oral health

• Dietary tips to keep your gums and teeth in tip-top shape

• Essential oils with proven anti-bacterial, gum-protecting properties

• Recipes made from ingredients that support oral health and the immune system

• Two cheat sheets:

o Daily mouth-care tips

o The best foods for oral health (and how to include them in your day)


Before we begin, I’d like to share Leeanne’s story. Leeanne came to see me when she was at her

wit’s end. She had struggled with her health since her thirties and had recently developed

periodontitis. Her dentist had removed the plaque and given her antibiotics, but after three

months the gum inflammation wasn’t subsiding. She was scared she would lose her teeth,

something she felt too young for, being only in her mid-fifties. Not only that, she felt

increasingly worn out and depressed. “I’m losing everything,” she said to me during our intake

session. “It feels like my life is over.” Leeanne’s diet had long consisted of mostly ready-made

foods and sweet snacks, grabbed on the go between meetings. She’d had a highly stressful job

which had demanded she spend most days sat at a desk. Now she was close to retirement and it

looked like she would not be able to enjoy it in good health. I assured her that her life was far

from over. The thing about the human body is that it is always trying to return to homeostasis, or

balance. All we need to do is give it what it needs. The first, essential step to healing is to believe

that you can. Once Leeanne had accepted this, we examined her lifestyle habits and identified

areas where changes could be made. By simply replacing the inflammatory foods with foods that

nourish and support the immune system, we were able to reduce her gum inflammation

significantly. We also incorporated natural anti-bacterial plants in her oral care routine and soon

her mouth health was much improved. Her dentist was astounded by the progress she’d made,

when standard treatments had failed. Today, Leeanne is a changed woman. She smiles, laughs

unreservedly, and enjoys life to the full. Let her story inspire you. Know that you have the power

to improve your oral health. The strategies in this book will support you on that mission.

Ready to take action, beat gum disease and improve your entire life? Read on.


Part 1 A Closer Look at Periodontitis

In this section we’ll look at gums a little more closely. What are they made of, what is their role,

and why do things go wrong?

1.1 What is Gum Disease?

Gum disease, also known as periodontitis or periodontal disease, is an inflammatory disease that

impacts the soft (gums) and hard (jaw) structures that support your teeth. It is the most common

cause of tooth loss, and affects almost half of over 30’s.

1.1.1 How Gum Disease Progresses

Here’s what happens.

• Bacteria naturally present in your mouth mixes with starches and sugar in food, and form

plaque. Brushing and flossing removes plaque, but it quickly reforms.

• Plaque can harden under your gum-line. This is called tartar, or calculus, and is difficult

to brush away. It has to be removed by a dentist. Tartar is filled with bacteria. The longer

it stays on your teeth, the more damage it does.

• Tartar build-up causes gingivitis, the pre-cursor to gum disease. Gums become irritated

and inflamed. This can be reversed with professional cleaning and good oral care.

• If gingivitis isn’t addressed, the ongoing inflammation causes pockets to form between

the teeth and the gum. These pockets get deeper over time, and harder to keep clean.

They become filled with more bacteria, which in turn causes infection and inflammation,

which can then result in loss of tissue and bone, eventually even causing tooth loss.

Gum disease begins with bacteria. If they stay on your teeth for too long, dental plaque (also

called biofilm) or tartar (hardened plaque) accumulates, particularly along the gum-line. Several

factors can cause this build-up of bacteria and plaque, and we’ll look at them in a moment. At

this stage, you may notice a whiteish or yellow residue at the base of your teeth.

If allowed to accumulate, the bacteria begin to infect the tissue around the teeth, and also change

the mouth’s bacterial balance. When this happens, gums feel uncomfortable and tooth decay

becomes more likely (that’s because tooth enamel is affected by the pH balance of saliva -

bacteria can make your saliva more acidic, and this can weaken the enamel, leading to caries).

As gum disease progresses, gums pull away from teeth, leaving pockets that can become further

infected.


What is interesting to note here is that the damage to the teeth structure and gums isn’t actually

caused by the bacteria. The bacteria just cause the infection. The damage happens because of an

immune response attempting to destroy the microbes (bacteria) that have accumulated around the

gum line. In the process, the immune system activates osteoblasts that destroy bone and enzymes

that destroy ligaments. Over time, the soft and solid structures that keeps your teeth well rooted

become damaged, and tooth-loss occurs.

What I’d like you to take away from this is that, while bacteria may initiate the disease, the

immune system takes the baton and runs with it.

In Section 3, we’ll look at why this happens. Because let’s face it, your immune system is there

to protect you. If it is destroying any part of you, that’s a sign that something is wrong. And

what’s going wrong is that your body’s normally helpful response - inflammation - goes

overboard and begins to damage tissue instead of healing it. The good news is that a lot of

medical research has been done on this topic and there are many ways to bring your immune

system, and its responses, back in line.

1.1.2 Bad Bacteria in Your Mouth

The type of bacteria involved in gum disease is anaerobic gram-negative bacteria. Anaerobic

means that they can survive without oxygen. Gram-negative refers to a group of bacteria that do

not change color when subjected to the Gram’s method (a laboratory staining method used to

identify strains).

These types of bacteria can be found everywhere, and can cause serious infections. For example,

pneumonia, urinary tract infections, peritonitis, and meningitis are all caused by anaerobic, gram-

negative bacteria. E. coli is an example of anaerobic gram-negative bacteria.

Gram-negative bacteria are designed to survive. Their thick outer membrane protects them from

the effects of many antibiotics, detergents, and even lysozyme, an enzyme that forms part of the

immune system’s defenses. What’s more, this outer membrane includes a chemical that causes a

toxic reaction if immune cells try to break it down. Clearly, we need to be clever about how we

get rid of them.

There are over 400 species of bacteria involved in gum disease, and they change depending on

the progress of the disease.

To survive in your mouth long enough to trigger disease and damage, these bacteria need to:

• Be able to stick to the surface (sometimes using ‘bridging’ species that allow them to

indirectly stick to teeth and gums).

• Be able to use the nutrients to reproduce.

• Compete against other bacteria in the mouth.

• Defend themselves against protective immune responses.

As we’ve seen, these pathogenic microbes accumulate in plaque, or biofilm. As plaque builds up,

the immune system launches an inflammatory response that creates changes in the gum


environment that favor the growth of pathogenic bacteria. Part of healing gum disease is to

address your mouth’s bacterial balance by eliminating those contributing to gum disease.

1.1.3 The Shift from Good Bacteria to Bad

In healthy gums, aerobic, gram-positive bacteria dominate. Some examples are Streptococci,

Actinomyces, and Neisseria. These bacteria are either neutral or beneficial. They coexist in the

mouth quite happily, and even serve a defensive purpose. As long as there are enough beneficial

bacteria, there is not enough room or nutrients for bad bacteria to thrive.

As gingivitis develops, the early stages of gum disease, and plaque accumulates, the number of

beneficial bacteria decrease and gram-negative bacteria increase. Some examples are

Fusobacterum, spirochetes and motile bacilli. The Fusobacterium species are bridging species

that help anaerobic gram-negative bacteria to stick to and colonize host tissue. Removing this

bridging species can prevent the progression from gingivitis to periodontitis - this is why

brushing properly is key.

Once gingivitis progresses to gum disease, the bacteria is mostly anaerobic gram-negative. The

following are the most commonly present:

• Fusobacterium nucleatum

o Produces an adhesion molecule that allows other species of bacteria to adhere and

colonize an area they wouldn’t otherwise be able to.

• Aggregatibacter Actinomycetemcomitans (Aa for short)

o Found in high numbers in aggressive periodontitis. Produces a toxin that embeds

onto white blood cells and causes them to die.

• Porphyromonas gingivalis

o Produces an enzyme that breaks down collagen in gum tissue. Increases the

virulence of other bacteria. Is considered one of the main problems in gum

disease.

• Treponema denticola

o Can stick to epithelial cells (those that are found on the surface of the body) and

release enzymes that damage cells.

• Tannerella forsythia

o Releases proteolytic enzymes - enzymes that break down protein and degrade

tissues.

• Actinomyces viscosus and Actinomyces naeslundii

o Live naturally in the mouth and form plaque, which hardens into tartar. These

bacteria secrete acids that soften tooth enamel and make tooth decay more likely.

1.2 What Causes Gum Disease?

Why does gum disease occur?

There are several risk factors that change your mouth environment in such a way to increase

plaque formation, and therefore unbalance the mouth’s microbiome. This opens the door to the


wrong kind of bacteria, and then it is only a matter of time before the immune system gets

involved and you have a problem.

Take a look at the following list. Are you putting yourself at risk?

• Smoking

o There are two ways smoking can contribute to gum disease. The first is that the

build-up of tar on teeth causes an increase in plaque and therefore bad bacteria.

The second is that smoking increases inflammation and weakens the immune

system.

• Not flossing or brushing regularly

o Food debris can accumulate between teeth and along the gum-line. If it isn’t

removed, it can cause plaque build-up.

• Regularly consuming sweet foods and/or fizzy drinks

o Plaque forms when bacteria naturally present in the mouth mix with saliva and

sugar. The more starch and sugar in your diet, the more likely it is that plaque

will form.

• Diabetes

o If you are diabetic, you have a higher level of glucose in your saliva, which

promotes the bacteria that cause gum disease. Diabetes affects circulation, which

can make gums more vulnerable to infection.

• Certain medications

o Some drugs can reduce the amount of saliva in your mouth, which can increase

the build-up of plaque and tartar, and therefore the risk of gum disease.

Medications that impact the immune system (such as certain treatments for

cancer and autoimmune conditions) can also increase the risk of periodontitis.

• Genetics

o Certain genes can predispose you to gum disease. For example, defects of

phagocytosis (hypo-responsive phagocytes) or hyper-production of certain

immune cells, can lead to a stronger immune response that can make

periodontitis worse.

1.2.1 Are Genes Really an Issue?

A quick note on genes. For a long time, the medical community believed that genes determined

health. But over the last decade or so, we’re discovering that it is not as simple as we first

thought.

There’s no denying that genes do pre-determine certain things. The color of your eyes, for

example. But to say that your genes control your health is no longer an accepted view. The

science of epigenetics shows us that our cells don’t behave depending on what genes are

contained within their nucleus, but instead respond to external stimuli. In other words, they react

to their environment. There’s a saying that goes: genes load the gun, but lifestyle habits pull the

trigger.


Twins are a good example of this. Genetically identical, they should age the same and experience

the same health challenges. But most don’t. And that’s because genes are only part of the story, a

small part. More important are the choices you make every day. Like which foods you eat, how

thoroughly you brush your teeth, and how much stress you’re under.

Even if you have genes that pre-dispose you to gum disease, your chances of developing it are

greatly reduced if you avoid the habits that trigger those genes into action, and instead choose

foods that support your immune system, maintain good oral hygiene, and have a serene

disposition. Yes, it really can be that simple. This e-book will break these points down into easily

actionable steps so you can begin to heal your gums today.

1.3 Signs and Symptoms of Gingivitis and Periodontitis

Gum disease is progressive. You will notice signs before it fully develops. This means that you

can catch it early and reverse it.

Healthy gums are pale pink and tight around your teeth, if you begin noticing the changes listed

below, something needs to be done.

• Swollen, puffy, irritated gums

• Dark red or purplish gums

• Gums feel tender when touched or during brushing

• Gums bleed easily when flossing or brushing

• Toothbrush is pink after brushing

• Spitting out blood after brushing and/or flossing

• Bad breath

• Pus between teeth and gums

• Loose teeth

• Pain when chewing

• New spaces developing between teeth

• Receding gums (gums that pull away from teeth, making teeth look longer, or leaving

gaps between teeth)

• Changes in the way teeth fit together


1.3.1. Healthy Gums vs. Gum Disease

Teeth are held in place by four tissues, all of which can be affected as gum disease takes hold:

o Gingiva, or gum tissue. When healthy, gums are light pink, firm, and tight against the

teeth. This provides a natural barrier to bacteria. This barrier becomes compromised as

gum disease progresses: gums become redder or darker, and inflamed.

o Cementum. This is the outer layer of the tooth roots. As gingivitis progresses, you will

notice this part become exposed because gums begin to recede.

o Alveolar bone. This is the bony socket where the teeth are anchored. In advanced

periodontitis, the inflammation begins to break down this bone, resulting in teeth

loosening.

o Periodontal ligaments. The connective tissues between the cementum and alveolar bone.

These ligaments support the teeth in their sockets and act as a shock absorber to

withstand and absorb the impact of chewing. Advanced inflammation causes these

ligaments to deteriorate

1.4 Healthy Mouth, Healthy You

Most of us will take our health for granted until such a time that it is noticeably compromised.

Perhaps this has to do with our brain being hardwired to avoid pain. The body sends signals and

we tend to ignore them, hoping they will go away. Unfortunately, the longer we do this, the

harder it is to redress the situation.

When your oral health is compromised, it’s not long before your body follows. There are three

principal reasons for this.


Reason #1: Lower nutrient absorption, leading to lower immune function The first is that digestion begins in the mouth. And we rely on digestion for every element of our

health. The food we eat gives our cells the energy and raw materials they need to function. When

gum disease takes hold, eating becomes more of a challenge. This means you might miss out of

certain foods and their vital nutrients. As you spend less time chewing, food arrives at your

stomach undigested, which can make it more difficult for your digestive system to absorb

vitamins and minerals. This in turn affects your immune system, which depends on proper

nutrition to function optimally. A study published in the American Journal of Clinical Nutrition

found that deficiencies in vitamins and minerals (particularly vitamins A, C, E and B6) cause

lower immune function. And if your immune system is struggling, you are more vulnerable to

illness.

Reason #2: Reduced self-confidence and quality of life The second is that our ability to communicate depends on having a healthy mouth. Bleeding

gums, loose teeth, and bad breath are a barrier to this communication, and as a result you are

more likely to feel self-conscious, less likely to socialize, and increasingly prone to isolation.

This can lead to anxiety, depression, and higher levels of stress, all of which don’t just impact on

your quality of life, but your health as well. Body and mind are linked - what goes on in one

translates to the other.

Reason #3: Friendly microbes support overall health The third relates to the microbiome of your mouth: the bacteria that naturally populate your

mouth don’t have a passive role, far from it. In fact, research demonstrates that it plays a positive

role in our health. Resident microflora help maintain the host’s health state by contributing to

immunity and preventing colonization from pathogenic organisms. Think of them like your

personal body-guards.

When gum disease occurs, however, the bacterial balance of the mouth is compromised, which

means there are fewer friendly body-guards and higher numbers of bad guys. Not only does your

immune system miss out on a source of strength and defenses, but it has to deal with extra toxins

produced by the bad bacteria. This puts it under more strain, creates more inflammation, and

makes it harder to heal gum disease.

But there’s more. The bacteria that contributes to gum disease can also contribute to other

diseases. Research published by the journal Science Advances found that Porphyromonas

gingivitis (Pg) can also cause harm to other parts of the body. It has been linked to a number of

serious issues such as pneumonia, heart disease and rheumatoid arthritis. It can even impact the

way your brain functions. Scientists have found that Pg can cross the blood-brain barrier, and can

cause changes like those seen in Alzheimer’s disease. In fact, people with Alzheimer’s have a

higher number of Pg proteins, known as gingipains, in their brain compared with healthy people

of the same age.

What this tells us is that bacteria in your mouth doesn’t just affect your mouth. Which is why it’s

so paramount to address gum disease as soon as you can.


In the next section we’ll go into more detail on the role of bacteria in the body. Before we do

that, let’s look at how gum disease is usually treated.

1.5 Gum Disease Treatments

There are three phases of treatment. You may have already gone through some of these.

1.5.1 Etiological Phase

Here, your dentist will focus on getting the infection under control and restoring a healthy mouth

microbiome. He will give you tips on proper oral hygiene and examine what may be causing the

issue in the first place.

During this phase, your dentist may use non-surgical treatments, such as scaling and root

planning, to deeply clean your teeth and remove any plaque and tartar. This is often effective for

treating minor cases. Tartar from above and below the gum-line is scraped off, which reduces the

areas where bacteria can gather. Some bleeding may occur during this procedure, but usually

eating and drinking can be resumed later in the day.

At this stage, your dentist may prescribe antibiotics, either in the form of gum gel, mouthwash,

or antiseptic chips. Antibiotics can be incredibly helpful for fighting infections, but they must be

used with caution. The problem is that antibiotics are not selective - they wipe out all bacteria,

good and bad, and this can leave your mouth more vulnerable to pathogenic strains.

What’s more, bacteria and germs evolve to resist antibiotics - once this happens, it is much

harder to treat disease. Unfortunately, this is something that we are seeing on a global scale - our

mass use of antibiotics has created drug-resistant bacteria known as super-bugs. This is not to say

that pharmaceutical antibiotics should be avoided, as sometimes they are necessary. However,

there are natural anti-bacterial and anti-microbial plants out there which have been shown to be

more effective than pharmaceutical antibiotics. We’ll take a closer look at them, and how you

can use them, in Section 4.

1.5.2 Surgical Phase

If gum disease is already advanced or if non-invasive treatments have not been effective, you

may require surgery. This is likely if the pockets between teeth and gums are too deep to clean.

The goal of surgery is to close the pockets and protect the teeth roots from being destroyed.

Closing up these gaps stops tartar and bacteria from accumulating and festering, and makes the

area easier to clean.

Surgical treatment options include:

• Flap surgery, or open flap debridement: The pockets are carefully cleaned and gums

are lifted and stitched to fit more tightly around the tooth. Swelling may occur for 48

hours, antibiotics may be prescribed, and you will need to eat only liquid or soft foods for

a couple of weeks.


• Bone and tissue grafting, guided tissue regeneration: If your gum disease has caused

loss of bone or tissue, your dentist may want to place a piece of natural or synthetic bone

to encourage bone growth. In the case of tissue loss, guided tissue regeneration may be

used. For this treatment, a mesh is placed between bone and gum to guide it to grow

properly. Here too, a soft or liquid food diet is recommended for six to eight weeks.

• Implants: In the case of tooth loss, implants are an option. However, because the implant

needs to be fixed tightly, strong gums and jawbones are essential for successful

treatment. In cases where periodontal disease has caused loss of bone structure, bone

grafting may be necessary before implants are possible.

1.5.3 Restorative or Maintenance Phase

Periodontitis can quickly return unless you focus on preventing it. Your dentist will give you a

list of oral care tips to ensure that your gums heal, and you may need to visit every three months

instead of every six months.

If you need extensive surgery, such as implants, then the restorative, or healing, phase will

include swelling and some pain; you will be advised to rest, and eat liquid or soft foods only

until the area is healed. Once healed, a crown can be fixed onto the implant.

1.5.4 Medications for Gum Disease

Antibiotics and antimicrobials are usually prescribed to treat gum disease. Here is a list of the

most common ones, and their pros and cons.

• Doxycycline: A tetracycline antibiotic prescribed to fight the bacteria responsible for

gum disease. It is also used for many bacterial infections such as acne, eye infections,

chlamydia, urinary tract infections, Lyme disease and malaria. Doxycycline can cause

permanent teeth staining and is not safe for pregnant women. Common side effects

include nausea, loss of appetite, digestive issues, skin rashes, skin pigmentation, and

vaginal itching or discharge.

• Chlorhexidine gluconate, and Peridex: These are germicidal mouthwashes commonly

prescribed to treat gingivitis. Both chemicals can cause a rare but serious allergic reaction

that may be life-threatening. Common side effects include irritation, dry mouth, tooth

staining, unpleasant taste, and decreased taste sensitivity.

• Statins: Studies have found that statins, which are prescribed to lower cholesterol, may

also reduce gum inflammation. However, statins have also come under fire recently

because while they lower the body’s production of cholesterol very effectively, they also

deprive the body of one of its most vital components. Every cell membrane is made up of

cholesterol. Without adequate levels, cells become leaky or porous. The body interprets

this as an emergency and launches an immune response (more inflammation!). The brain

is made up of cholesterol, and nerve cells are protected by a myelin sheaf (made of

cholesterol). Without adequate amounts, the result can be nerve damage, brain fog,

memory lapses, and even depression and anxiety. Cholesterol is needed to produce

hormones and neurotransmitters that keep us healthy and happy. If you have high


cholesterol, there are gentler and more natural ways to get your levels under control. If

your doctor tries to prescribe statins for your periodontitis, ask for a second opinion.

• Hydrogen peroxide: Used as a bleaching agent and antiseptic. It is commonly used in

dentistry to whiten teeth, and is often mentioned as a home remedy for gum disease.

Many people reportedly use a 3% hydrogen peroxide mouthwash to treat gingivitis.

While some studies suggest that low-concentration formulas are safe for the oral mucosa,

others find that even at 0.75% concentration, hydrogen peroxide causes significant

mucosal abnormalities and issues.

You might be wondering what’s left in your toolbox to fight gum disease. Rest assured: nature

provides us with powerful anti-bacterial aids. Plants, after all, have their own defense

mechanisms to fight off pests. The same compounds that help, for example, the oregano plant to

avoid being infested by fungi, can help us to fight harmful mouth bacteria. You’ll find a list of

these plants, and how to use them, in Section 4.

1.5.5 When to See a Dentist

At the early stages, gingivitis can be reversed with home remedies such as improved brushing

and flossing, and using natural antibacterial mouth rinses. You can also support your immune

system to avoid it getting out of control and triggering more gum damage. You’ll find cheat

sheets with all this information at the end of this e-book.

However, if you have a lot of tartar, or if there are deep pockets forming between your teeth and

gums, a dentist will need to carry out a deep clean to stop additional bacteria accumulating, and

will advise you on whether any surgery is needed.

With teeth, it is best to get things seen to before they become painful. The sooner issues are

identified, the easier and quicker it is to address them. Seeing a dentist every six months will flag

up any possible issues early on, when it is still possible to turn things around. For that reason, a

regular dental check-up has to be part of your new healthy oral care routine.


Part 2 Bacteria - Friends or Enemies?

2.1 Bacteria Rule the Body

Do you think you’re human? So did I, until I learned that bacterial cells outnumber human cells

by a long way. Recently, scientists have calculated that the body is home to three times more

bacterial cells than human cells, which makes us just one third human. But don’t be alarmed -

while modern life has made us germ-phobic, the truth is that these bacteria work with us to keep

us alive and well.

Our normal microbiome is composed of bacteria, fungi, and even viruses - around 10,000

different species. You could think of your body a bit like a planet, where various populations

cohabit and cooperate within different environments. Distinctive parts of the body have their

own distinctive communities, which have adapted to survive the characteristics of each location.

For example, the cool and weather-beaten climate of your hands and face, the moist dark nooks

of your feet and armpits, or the high-acid environment of your intestines. The most diverse eco-

systems are the gut and the mouth, while fewer species inhabit the skin.

Each person’s bacterial make-up is unique, and depends on their background, lifestyle, diet, and

environment. Around three quarters of your microbiome can be traced back to your mother. As a

baby passes through its mother’s birth canal, it becomes coated with microbes. It is almost a

baptism of bacteria, and research shows increasingly just how vital this first contact with bacteria

is for a healthy start in life. Breastmilk then provides additional bacteria that goes on to create the

child’s unique microbiome.

These bacteria, far from being something to worry about, actually teach the immune system what

to react to and what is safe. Our immunity depends on a healthy variety of microbes. It is not a

coincidence that children born by cesarean section (in other words, bypassing the birth canal and

missing out on that first contact with the mother’s bacteria) are more likely to develop allergies

and are more prone to disease.

In the next chapter, you’ll discover how the immune system works, what gets in the way, and

how you can support your microbiome, your health, and your gums.

2.2 Finding Balance

The mouth is a very welcoming environment for bacteria. It is warm, moist, and receives a

regular stream of nutrients. Perhaps for that reason, it is home to over 6 billion bacteria.

There is a symbiotic relationship between us and these microbes. Resident bacteria in the mouth

limit the growth and adherence of pathogenic microbes, and in exchange we provide them with a


comfortable home and plenty of food. They’ve adapted to survive the mouth’s environment, for

example by sticking to the teeth and gums (the biofilm we talked about in Section 1) to avoid

being flushed down the digestive tract by saliva. Our immune system is constantly monitoring

bacterial levels and ensuring they don’t get out of control. When all is well, there is an

equilibrium.

But changes can disrupt this delicate balance. Chronic illness such as diabetes or heart disease,

poor oral health, and other factors can cause a shift from a symbiotic microbial balance to a

parasitic relationship where bacteria colonize the gums and the immune system goes overboard

and launches an inflammatory response that ends up destroying the gums.

Under normal circumstances, the bacteria in your mouth is prevented from entering your

bloodstream. The base of each tooth is protected by a biological width (this term describes the

connective tissue - gum - that surrounds the tooth base) that acts as a seal to keep bacteria out of

the body. Of course, we naturally end up swallowing some bacteria as we eat, but the stomach’s

high acid content destroys many harmful pathogens. However, gum disease causes the biological

width to break down over time. This means bacteria in your mouth can end up in your

bloodstream - and this is bad news for two reasons:

Firstly, the immune system notices that bacteria have gone rogue, and goes on high alert. It

triggers chronic inflammation that eventually destroys gum tissue and puts you at higher risk of

other health issues.

Secondly, bacteria that end up in your bloodstream can cross the blood-brain barrier and

contribute to cognitive decline.

If you have signs of gum disease, or if you’ve been diagnosed with it, it is vital that you address

it.

2.3 The Role of Saliva

Saliva plays a key role - both in terms of oral health and in terms of overall health. Without

enough saliva, biofilm can become stickier and accumulate, which basically helps bad bacteria to

stick to teeth and compromise your gums.

Saliva provides:

• Antibacterial, antiviral and antifungal protection

• Lubrication of mouth for smooth speech

• Help with digestion

• Enamel protection through neutralization of acids (from food and/or bacteria)

Saliva is also the first step in the digestive process. It contains enzymes (amylase and lipase) that

start to break down carbohydrates from the moment you begin chewing. Other components of

saliva, such as cystatins, histatins, mucins and peroxidases, neutralize bad bacteria and other

pathogens that could harm your health.


And when it comes to keeping tooth enamel strong, saliva plays a key role. The ideal pH level of

the mouth is around 6.3 (almost pH neutral, which is pH 7). But many of the foods and drinks we

consume are acidic, which can not only encourage the growth of bad bacteria but also erode

tooth enamel. Saliva provides a neutralizing capacity, restoring a neutral pH balance and

enabling enamel to re-mineralize.

This is why medications, foods or lifestyle habits that give you a dry mouth (in other words those

that reduce saliva - such as smoking, for example) are bad news for your teeth and gums.

2.4 Are You Upsetting Your Mouth’s Bacterial Balance?

The good bacteria in your mouth can have a hard time standing up to some of our modern habits.

Nicotine, alcohol, sugar, artificial additives and antibiotics reduce the number of good bacteria,

in turn opening the door to less desirable strains. It might seem obvious, but choosing processed

foods and sweet foods, and grazing throughout the day increase the number of bad bacteria in

your mouth.

But even our teeth cleaning habits can damage the delicate microbial balance. Sure, you might

not be swallowing toothpaste, but the ingredients still matter. Some of the ingredients in common

oral care products are bad news for the mouth’s microbiome. Below, I’ve listed some of the

worst offenders.

2.4.1 Sodium Laurel Sulfate (SLS)

SLS is a surfactant, detergent and foaming agent - you will find it in all manner of products, from

washing up liquid to shampoo, to engine degreasers and toothpaste. According to the

Environmental Working Group, SLS irritates the mouth and can strip away beneficial bacteria

from the mucosal lining, leaving your mouth vulnerable to harmful bacteria. What’s more,

thousands of studies mention the toxic nature of this chemical.

Other names for SLS include:

• Sodium dodecyl sulfate (SDS)

• Monododecyl ester

• Sodium salt

• Sulfuric acid

• Aquarex methyl

• Akyposal SDS

2.4.2 Triclosan

Found in antibacterial toothpastes and mouthwashes. Triclosan is a pesticide, and is known to

accumulate in tissues and eventually lead to hormonal problems. The other issue is that it creates

super-bugs. Studies show that E. coli becomes resistant to antibiotics after exposure to triclosan.


2.4.3 Titanium Dioxide

This chemical is added to toothpaste to make it white - it offers no other benefit. Most studies

show titanium dioxide is safe for topical use based on the idea that it isn’t absorbed by the skin.

But the mouth’s mucosal lining can easily absorb chemicals, and there are concerns over links

between titanium dioxide and cancer.

2.4.4 Antibiotics (Medicated Toothpaste and Mouthwash)

Antibiotic comes from the Greek “anti”, or against, and “bio”, or life. They do not differentiate

between good and bad bacteria, they kill everything. So, while they can help you get rid of the

bacteria responsible for the infection, they also damage your mouth’s microbial balance, which

leaves you vulnerable to problems down the line. What’s more, if used repeatedly they can lead

to bacteria building up resistance and being harder to eliminate.

2.4.5 Food and Timing of Meals

And what about food? Well, sugar, for sure. Because it feeds some of the bacteria naturally

present in your mouth, which helps them to grow. What’s more, these bacteria then create acid

that erodes your teeth. Ideally, avoid foods such as toffee, caramel, cake, but also crisps, sweets,

biscuits - anything with refined carbohydrates, which is likely to accumulate between your teeth.

If you eat these foods (after all, sometimes one simply has to have cake!), make sure you rinse

your mouth with water afterwards.

The tempo of your diet matters as well. How much time in neutral are you giving your mouth?

Consider that when you eat something or drink something, you are changing the pH balance of

your mouth, and feeding the bacteria. It then takes a little time for your saliva to rebalance the

pH and wash away the biofilm. The more you eat and drink, the larger the build-up of food

residue and biofilm - especially if you brush your teeth only morning and evening, because that

leaves 10 to 12 hours when food and bacteria can accumulate, shifting the mouth’s microbial

balance and creating the right conditions for gum disease.

2.4.6 Brushing and Flossing

It sounds so obvious, but oral hygiene will make or break the mouth’s bacterial balance.

Just brushing your teeth in the morning is not enough. The bacteria that builds up throughout the

day has all the time in the world to multiply, and the biofilm hardens into tartar that cannot be

brushed away.

And just brushing your teeth at night isn’t enough either. During the night, plaque begins to form

- it’s the stringy white or yellowish substance you see in your mouth first thing in the morning -

that and bacteria are the cause of morning breath.


Brushing gently lifts any debris and adhering biofilm from your teeth and gum-line. Flossing

removes food that has accumulated between the teeth - this is particularly important if teeth are

not perfectly aligned because food is more likely to get stuck.

But brushing morning and evening and flossing once a day is a minimum, not a gold-standard.

The gold standard is brushing your teeth in the correct way, or at least rinsing your mouth with

water after eating or drinking, to remove any food debris (thereby removing a source of food for

bad bacteria) and to quickly return the mouth’s pH balance to neutral (to avoid enamel erosion

from acid). Chewing xylitol gum in between meals is also an option. Section 4 has more on that,

as well as more detail on proper brushing and flossing techniques.

2.4.7 Rebalancing the Mouth’s Microbiome

Before moving on to the gut microbiome and immune system, I’d like to share a few simple tips

to address the points I’ve mentioned above. If you want to keep your mouth microbiome healthy:

• Choose a natural toothpaste:

o Avoid toothpastes containing SLS, titanium dioxide, and triclosan.

o Choose natural toothpastes made from non-toxic ingredients such as clay, baking

soda, coconut oil, etc.

• Be mindful of antibiotic toothpastes and mouthwashes:

o Avoid antibiotics if you can, as they kill both good and bad bacteria.

o Choose natural anti-microbial and antibacterial alternatives instead, such as salt

water and essential oils (such as neem, peppermint, oregano). See Section 4 for a

full list of antibacterial essential oils.

• Choose low-sugar foods and keep to set mealtimes:

o Stop the biofilm building-up by rinsing your mouth with water and chewing

sugar-free xylitol gum after you eat or drink. Don’t brush immediately after,

because if the food/drink is even a little acidic, you will end up brushing away

your enamel.

o What and when are you eating? If you eat a lot of sugar or high-carb foods, it is

likely that this is driving eating between meals (that’s because when you eat

sugar, your blood sugar levels rise up, then crash back down. When they crash,

you feel hungry). So the first step is to replace these foods with foods that balance

your appetite. In Section 5 you’ll find lists of hunger-busting health foods.


2.4.8 Mouth Microbiome and Gut Microbiome

The mouth and the gut are connected. Indeed, I would go further than that and say all parts of the

body are connected - if one is out of balance, the others follow. Studies show that when gut

health is compromised, for example in the case of SIBO (small intestine bacterial overgrowth: a

condition where bad bacteria outnumber good bacteria in the gut), the oral microbiome is also

affected.

And it impacts your immune system as well, which as we know has a key role in gum disease

progression… or regression! Let’s jump into this topic now.


Part 3 Your Immune System

Your immune system is your body’s defense mechanism, your personal body-guard. It is

everywhere, constantly patrolling the body, dealing with issues as and when they arise. Its role is

to keep you safe.

We’ve seen that gum disease is not just a bacterial issue. Rather, it starts with bacteria but is

carried on by the immune system. Bacteria begins the infection, but the immune system is what

launches the inflammation that eventually destroys the gum tissue and bone that hold teeth in

place.

What has caused the immune system to go rogue and begin destroying the body it is supposed to

protect? Many factors are involved. In this section I want to tell you a little bit about how your

immune system works, what puts it under pressure, and how you can get it to work for you,

instead of against you.

To begin, let’s look at how immunity works. You have two types of immune system: the innate

immune system and the adaptive immune system - both are key, but work in different ways.

3.1 The Innate Immune System

The innate immune system is like your first response team. These good guys are present and

correct from the very beginning, and are the first ones to mobilize in the event of a problem.

Some of their tasks include:

• Sending immune cells to infected or injured areas

• Identifying bacteria and cleaning up dead cells

• Identifying and removing toxins or foreign objects from organs, tissues, and blood

• Activating the adaptive immune system (by presenting antigens that signal to the adaptive

immune system that it’s time to do something)

The first way the innate immune system responds to a threat is by triggering acute inflammation

- a cascade of chemical factors designed to promote healing. You’ve no doubt experienced your

innate immune system springing into action, for example when you cut yourself. The symptoms

of acute inflammation are:

• Redness - caused by increased blood circulation to the area

• Swelling - caused by extra fluids to carry immune cells to the site and carry infected or

dead cells away

• Heat - caused by increased blood flow

• Pain - caused by increased blood flow stimulating nerve endings


Once the cut has been healed, everything goes back to normal.

When it comes to gum disease, this process of inflammation goes wrong: it does not subside, and

destroys instead of healing.

3.2 The Adaptive Immune System

The adaptive immune system is a sub-system of the innate immune system. Its good guys are

specialized to recognize and exterminate specific threats.

The innate immune system responds to common pathogens, while the adaptive immune system is

specific to each particular pathogen that the body has come into contact with. From birth, it

learns what is and isn’t harmful. The adaptive immune system creates an immunological memory

(in the form of antibodies) after it encounters a threat, so that next time this threat is present,

these special forces know exactly what to do to eliminate it.

For example: once you’ve had measles, you are protected for the rest of your life. Why? Because

your adaptive immune system knows how to deal with it, so you don’t have to. This process of

adaptive immunity is the basis for homeopathy and vaccines: giving the body a tiny dose of a

pathogen to allow the adaptive immune system to create antibodies to keep the body protected.

The adaptive immune system uses lymphocytes (B cells and T cells) to respond to threats. These

cells become activated to produce antibodies, which then bind to the pathogen and inactivate it,

therefore preventing it from doing any harm.

Sometimes, the immune system is unable to see the difference between a harmful or harmless

foreign molecule (for example a dust particle, or peanuts, or pollen), and in this case the effect

can be hay-fever, asthma or another allergic reaction. In fact, scientists have uncovered that

many common allergies happen because the immune system didn’t learn to live with certain

microorganisms (like pollen or dust) at a young age. In other words - if you grew up in a highly

sanitized environment, or took many antibiotics as a child, you are more vulnerable to overactive

immune responses. This goes against everything we’ve been taught: that the cleaner things are,

the safer they are. Turns out the truth is a little more complex than that!

3.3 Chronic Inflammation

Unlike acute inflammation, which as we’ve seen is a healing process, chronic inflammation

causes a ton of damage. It is basically the same as acute inflammation, but doesn’t switch off. A

bit as if your bodyguards are rebelling.

When you think about it, they probably are. Just like any employee, they need to feel

appreciated, they need proper rest and proper food. Consider these two scenarios. In a healthy

person, the immune teams patrol the body, able to carry out their routine duties of taking away

any dead or damaged cells, activating a little acute inflammation when needed, doing a bit of

maintenance work here and there, replenished and reenergized thanks to regular sleep and a


steady stream of vitamins and minerals. But what if that same person starts burning the candle at

both ends? Not taking in enough nutrients, eating food that’s packed with artificial additives the

body has to work hard to get rid of, lack of sleep, increased stress - it isn’t surprising that the

security team starts unravelling under these conditions. Overworked and under-appreciated, they

begin making mistakes.

One of these mistakes is forgetting to switch off the inflammation process. Chronic inflammation

is more common than you might think. And, more worryingly, it is at the root of almost all

chronic diseases.

Is your immune system over-reacting? If you have gum disease, it is a sign that your immune

system is feeling under pressure. Take a look at this list of symptoms of an overactive immune

system - have you noticed any of these issues?

• Acne or eczema

• Acid reflux

• ADD/ADHD

• Allergies

• Anxiety

• Arthritis

• Asthma

• B12 deficiency

• Blood clots

• Brain fog

• Cardiovascular disease

• Depression

• Digestive issues (gas, bloating, indigestion, constipation, diarrhea)

• Dry eyes or sticky eyes

• Fatigue

• Fibrocystic breasts

• Gallstones

• Hair loss

• Headaches

• Infertility

• Joint pain

• Muscle pain

• Obesity or excess weight (apple shape)

• Pancreatitis

• Sleep problems

• Swollen, red or painful joints

• Uterine fibroids

If you have, do not panic - you have picked up this book for a reason, at just the right time.

Know that you can rebalance your immune system and improve your health (and your gums!)

with the strategies you’ll find in the following chapters.


3.3 It Begins with Your Gut

Your gut is home to one of the most diverse ecosystems in the world. It is made up of trillions of

bacterial cells, from thousands of different species. These can be largely split into three groups:

• Commensal bacteria - they cohabit with us peacefully.

• Symbiotic organisms - they help keep us healthy.

• Pathogens - opportunistic bacteria that help train our immune system (when their

numbers are low), but can damage our health (when their numbers get out of control).

Just like bacteria in the mouth, gut bacteria work symbiotically with the body. You offer them a

comfortable home and plenty of nutrients, and they work hard for you. Their roles include:

• Digesting and breaking down food

• Converting carbohydrates into energy

• Helping you absorb vital nutrients like calcium

• Keeping the gut lining strong

• Producing digestive enzymes, vitamins and hormones

• Training the immune system to differentiate between friend and foe

I mentioned earlier that gut microbes are your immune system’s first teachers. They show the

immune system what is harmless, and what isn’t - helping it to make specific antibodies and

immune cells that target harmful pathogens. That’s why a little bit of dirt growing up is good for

you, because it creates a strong immune system that is able to deal with a variety of germs.

If you have been exposed to pollen and dirt and a diverse environment, your immune system has

learned to not react to these things - it recognizes them as benign. A typical example of this

process being disrupted is someone with many allergies. Allergies are an overactive immune

response triggered by an allergen (usually something harmless like pollen or pet hair, peanuts).

The immune system sees this allergen as an invader that poses a threat and triggers an

inflammatory response. It begins producing a protein called IgE, which latches on to the

allergen, then histamine and other chemicals are released into the blood - these cause the

symptoms of an allergy, whether it’s sneezing, watery eyes, runny nose, a rash, or feeling tired.

A study published in the journal Frontiers in Human Neuroscience finds that the dramatic rise of

allergic diseases in the last few decades is linked to a shift in the microbiome. Altered gut health

is directly linked with altered immune responses.

This is relevant in terms of gum disease. If the immune system did not over-react to the bacteria

in your mouth, there would be no chronic inflammation and therefore no extra damage to the

gums and bone.

Of course, there isn’t much you can do about the past, for example if you lived in a home where

everything was anti-bacterialized or if you took many antibiotics as a child. But what about in

your present life? Are you supporting your gut microbiome or stressing it out? And what about


your immune system? Are you giving it what it needs to work at its best, or are your lifestyle

choices creating the perfect conditions for worsening gum disease and declining health?

3.4 Diet, Inflammation and Gut Health

It is safe to say that the foods we eat, and how we eat them, have dramatically changed in the last

70 years. We eat more sugar, more fat, more colors, more preservatives and more salt than ever

before. And we eat bigger portions. We are consuming more calories, and yet we are obtaining

fewer nutrients.

The results are clear. We are bigger, sicker, and increasingly depressed. In the US, 2 in 3 adults

are either overweight or obese. Heart disease is the number one cause of death worldwide, and

yet this is a preventable condition (because it is caused by our environment, what we eat, and

how much stress we’re under). And when it comes to mental health, that has been declining for

decades. According to the latest WHO statistics, over 300 million people globally are clinically

depressed, and the numbers are on the up. Want more evidence that our collective health is

taking a nose dive? Just look at the revenue of the worldwide pharmaceutical market. It has

almost tripled, going from USD390 billion dollars in 2001 to USD1,250 billion in 2019.

Why is this happening? Well, the number one issue is food.

What we eat dramatically impacts health. Food can either support health, or decimate it. It can

either heal, or damage. Unfortunately for us, most of the foods on offer in supermarkets, fast

food outlets and restaurants are the very foods that cause gut problems, chronic inflammation

and disease.

Before we carry on, I would like to take a moment to say that this is not about me telling you

what to eat or not eat. My goal with this book is to share what I’ve learned about food and how it

affects the body. It is up to you what you do with this information. And this is not about judging

- I am not perfect, I indulge in the occasional fast food meal sometimes, even though I know I

won’t feel great the next day. The trick is to understand how food affects your health, because

from that space you can make alternative choices. And it’s also about balance rather than

perfection.

The reason we’re about to look at the worst offenders when it comes to gut health and

inflammation is that both of them affect how your immune system reacts to the bacteria in your

mouth. The more balanced your immune system, the better your chances at halting and even

reversing gum disease.


3.4.1 Processed Foods

We’ve all done it: thrown a ready meal in the microwave after a long day at work. It feels good

in the moment - no cooking, no washing up… but does it support your body? Take a closer look

at the ingredients list and you’ll find sugar, refined carbohydrates, preservatives and artificial

additives.

They may look and taste fresh, but they contain very few vitamins and minerals. These foods are

designed primarily to have a long shelf-life. Plus, they’re usually packaged in plastic which,

when heated up, can leak hormone-disrupting chemicals into your dinner. All in all, it may be a

short-term solution to a busy schedule, but it is bad news when it comes to long-term health. The

antidote: cooking from scratch, using fresh whole foods. Please do not be alarmed, because this

does not mean you have to spend hours and hours in the kitchen - far from it. And as for all those

myths that whole foods are more expensive? That doesn’t have to be the case either. In Section 5

you’ll find some quick and easy tips to transition to a more whole-foods diet - even if you’re on a

budget.

Processed foods to avoid:

• Microwave meals and frozen ready-meals

• Chilled or frozen desserts or dessert pots

• Salty snacks (potato chips, microwave popcorn, French fries…)

• Sugary breakfast cereal

• Shop-bought cakes, biscuits, donuts, candy

• White bread

• Tinned foods (soups, baked beans, sausages)

• Processed meats (chicken nuggets, cured ham, smoked meat, corned beef…)

Healthier alternatives:

• Home-made meals (can be batch-cooked in advance and frozen)

• Roasted nuts and seeds

• Whole-grain, refined-sugar-free granola (home-made or shop-bought)

• Home-made snacks or tray-bakes made from whole foods like nuts, wholegrains and

dried fruits

• Wholegrain bread made from rye, barley, buckwheat, quinoa, millet or spelt

• Organic, free-range meat or plant-based alternatives such as tofu and quorn

3.4.2 Refined Sugar

How much sugar are you eating? The average American eats 66 pounds of the white stuff a year

- that’s a staggering 126g a day.

Why? Because it is everywhere. You’ll find sugar in almost all pre-made foods: processed meat,

yogurt, salad dressings, crackers, bread, ready meals, and of course all those sweet dishes. It is

added because it is cheap, it preserves food, and it creates what is known in the industry as

‘repeat appeal’. Sugar stimulates the same neural reward pathways as drugs like cocaine - the


more we get, the more we want. Scientific opinion about sugar is clear: it is bad news. Here’s

why:

• Sugar disrupts your insulin levels. When you eat sugar or refined carbohydrates, your

body breaks it down into smaller sugar molecules (glucose), and your pancreas produces

insulin to help your cells absorb the glucose and use it as fuel. The more sugar you eat,

the more insulin your pancreas has to release. Over time, your cells stop responding to

the insulin. This is known as insulin resistance, and is the first step on the way to type 2

diabetes.

• Sugar makes you fat: Insulin doesn’t just signal to your cells to absorb glucose, it also

sends a command to your body to store any excess glucose in your adipose tissue (fat

cells). The more insulin you have circulating in your body, the higher your chances of

weight gain. It’s no coincidence that both sugar consumption and levels of obesity have

increased in parallel over the last few decades.

• Sugar increases inflammation: When your blood sugar is too high, your levels of

inflammation shoot up. Excess sugar also causes the liver to produce free fatty acids that

trigger inflammatory processes and the production of free radicals. You are literally

eating inflammation!

• Sugar ages you: Sugar triggers the formation of advanced-glycation end products

(AGEs), or free radicals, in your body. Free radicals are unstable molecules that damage

the cells around them, creating a cascade of oxidation, one of the main reasons for

premature aging.

• Sugar messes with your gut: Studies show that a high-sugar diet reduces the gut’s

diversity, increasing bad bacteria while reducing good bacteria. It also increases gut

permeability - having fewer good bacteria can lead to a weakening of the intestinal walls,

eventually causing leaky gut. Leaky gut means undigested particles of food can end up

directly in your bloodstream and trigger an immune reaction (inflammation, again!).

• Sugar is addictive: Can you have just one slice of cake? It is difficult! That’s because

sugar stimulates the same reward pathways in your brain as hard drugs like cocaine. In

animal studies, rats fed sugar water display classic signs of addiction such as bingeing,

withdrawal symptoms, dependence and craving.

• Sugar vs. healthy eating: Sugar actually makes it harder for you to make healthier

choices. The more sweet foods you eat, the more you crave them. One reason is that it

triggers those reward pathways. Another reason is that if your taste buds are used to

intensely sweet foods, the taste of natural whole foods like fruits, vegetables, grains etc.,

becomes much less palatable.

• Sugar dulls your brain: Did you know that doctors are calling Alzheimer’s disease type

3 diabetes? That’s because scientists have found that elevated blood sugar levels and

insulin resistance make people around 50-65% more likely to suffer from cognitive

decline like that seen in Alzheimer’s.

Added sugars to avoid: • Foods with sugar listed as the first, second or third ingredient (ingredients are listed in

order of quantity, so if sugar is listed first this is a good indicator that it is packed with

sugar and better left on the shelf.


• Beware these other names for sugar: barley malt, evaporated cane juice, brown sugar,

buttered sugar, cane juice, buttered syrup, caramel, corn syrup, high fructose corn syrup,

confectioner’s sugar, carob syrup, beet sugar, syrup, fruit juice, fruit juice concentrated,

sorghum syrup, ethyl maltol, diastase, dextrose, dextran, demerara sugar, dehydrated cane

juice, maltose, lactose, glucose, glucose solids, mannitol, malt syrup, sucrose, free-

flowing brown sugar, rice syrup, maltodextrin, corn sweetener, crystalline fructose,

refiner’s syrup, laevulose, starch.

Healthier alternatives: • Natural sweeteners such as raw honey, maple syrup, date syrup, rice syrup, and unrefined

sugar are good alternatives to refined sugars like white sugar and high fructose corn

syrup, if only because the body is better able to recognize and deal with them.

• There are healthier ways to indulge in a little sweetness. To mitigate the effect of sugar

on your blood sugar levels, have sweet foods with a source of protein and fiber. For

example, a handful of dried fruit with roasted nuts or seeds.

3.4.3 Artificial Sweeteners

Naturally, when we decide to reduce our sugar intake, we turn to the alternatives, like artificial

sweeteners. Hard to resist something that is marketed as being healthier than sugar, promising

‘zero calories’ and ‘guilt-free’ indulgence.

The problem is that artificial sweeteners are no better than sugar… and they might even be worse

because our bodies have not yet evolved to take in so many man-made chemicals. For example,

did you know that sucralose was actually discovered in a lab when researchers were developing a

new insecticide? And yet it is sold as a more natural alternative to aspartame, despite being 600

times sweeter than sugar and having never even been meant for human consumption… but here

we are, you can find sucralose and other sweeteners in a variety of foods, not just diet drinks.

Foods like chewing gum, toothpaste, flavored teas, protein bars, salad dressings, frozen yogurt,

snacks and processed meat can all contain artificial sweeteners. Check the ingredient label and

avoid anything containing aspartame, acesulfame potassium, saccharin, sucralose, neotame and

advantame. Here’s a brief description of why these are best left off your plate:

• Disrupt your insulin levels: Even though artificial sweeteners technically do not contain

any real sugar, the body reacts to sweeteners in much the same way as it would to

glucose, by releasing insulin.

• Weight gain: The insulin mops up whatever glucose there is in your blood, causing a

blood sugar crash, which ends up making you hungry. That sugar-free drink is actually

stimulating your appetite. And of course, insulin being the fat storage hormone, your

body goes into fat storage mode, and you end up gaining weight. One study carried out

by Harvard found that people who drink diet drinks are twice as likely to become

overweight as people who don’t consume artificially sweetened drinks. Why is this

relevant for periodontitis? Excess weight always comes with excess inflammation. Bad

news for your gums.


• Mess with your gut: The body cannot digest sucralose (also known as Splenda), it goes

through the digestive tract killing good bacteria and damaging the intestinal wall. Hello

dysbiosis and leaky gut. Two more ways artificial sweeteners contribute to inflammation

and weight gain. Not such a healthy option after all.

• Sweeteners vs. healthy eating: Sweeteners are much sweeter than sugar, and they

overstimulate your taste receptors. This makes it harder to appreciate other foods, such as

fruits and vegetables, and more likely you will choose foods that are ultra-sweet or ultra-

salty - the very foods that don’t do your teeth or immune system any good.

• Sweeteners increase inflammation: Consuming aspartame increases the formation of

free radicals in the liver, which puts the body under stress (after all, your liver has other

things to do, like filtering your blood, making hormones, and neutralizing toxins).

Aspartame also decreases levels of glutathione, a powerful antioxidant produced by the

liver. The result? Increased chronic inflammation.

• Sweeteners are addictive: Just like sugar, these chemicals create reward and dependence

pathways in your brain. Scientists have observed parallels between substance abuse and

the consumption of sweeteners like Splenda.

• Dulls your brain: Aspartame inhibits the brain’s production of serotonin and dopamine -

both of which are essential for a stable, happy mood.

Excessively sweet foods are just not good for you. They are a relatively modern addition to our

diet. After all, it’s only in the last 70 years that we’ve created the technology that enables us to

enzymatically transform corn into fructose syrup, or to harvest bacterial waste into sweeteners

(as is the case for aspartame, which is made from proteins produced by bacteria like E.coli). We

may not have fully understood the implications of adding lab-made ‘foods’ to our diet to begin

with, but we now have decades worth of data about the effects. And we know it’s bad.

The more you eat sweeteners, the more you want them, and the higher your levels of

inflammation. Fortunately, it is possible to overcome your cravings for sweet things… don’t

worry, that doesn’t mean you’ll never be able to enjoy another treat - you simply have to become

savvier about the foods you eat. You can still enjoy a brownie, but you can make this brownie

from ingredients that nourish and support you, like whole grains, beans, organic dark

chocolate…

Healthier alternatives to artificial sweeteners:

• Stevia: Some sweeteners aren’t as bad for your health. Stevia for example. It’s made

from the leaves of the stevia plant, which is naturally sweet. However, you need to make

sure you find stevia products that are 100% crushed stevia leaf. Avoid brands who add

dextrose or maltodextrin - both these are starches that are often derived from corn (which,

in the US, is most often genetically modified).

• Sorbitol, mannitol, xylitol, erythritol: Sugar alcohols are also better options, although

you have to be careful because these can have a laxative effect. Again, choose brands

specifying GMO-free, because many sugar alcohols are produced from corn or wheat.


The best way to reduce your sugar or sweetener intake is to train your body not to crave sweet

foods. The trick is to reduce first, finding healthier alternatives, and then be patient with yourself.

Your body will do the rest: the more you give it healthier whole foods, the sooner your body will

begin craving the foods you currently don’t even think about, like kale!

3.4.4 Dairy

This is a bit of a delicate topic, since dairy is such a ubiquitous part of our lives. Unfortunately,

when it comes to inflammation - and therefore gum health - you may need to rethink how much

diary you eat, and the type of dairy you buy.

According to a ground-breaking study by the Department of Dermatology, Environmental

Medicine and Health Theory at the University of Osnabrück, consuming milk is “an adverse

environmental factor promoting most chronic diseases of Western societies”. That means cancer,

neurodegenerative diseases, heart disease, obesity, and diabetes. Why? It has to do with

inflammation.

The purpose of milk is to support the growth and development of a baby mammal. Animals drink

their mother’s milk while they grow, then stop when they can fend for themselves. In Western

societies, on the other hand, we keep drinking milk - particularly cow’s milk - well beyond

childhood. And this is a problem for several reasons.

Firstly, most people do not have enough levels of lactase - the digestive enzyme that breaks

down the lactose in milk - to properly digest milk after infancy. This can cause digestive

discomfort and, over time, can lead to leaky gut.

Secondly, it might be interesting to take a look at what’s in your milk. There are three points that

are particularly relevant here:

• Somatic cells (pus): The FDA allows 750 million pus cells in every liter of milk. Your

immune system is naturally going to react to this as a foreign pathogen, and trigger an

inflammatory response. That’s one of the reasons milk can increase your risk of

autoimmune conditions.

• Chemicals: Common chemicals found in commercial milk include pesticides,

organophosphates, herbicides, fungicides, antibiotic drugs, detergents, disinfectants and

heavy metals - these come from the medication given to farm animals, as well as the

chemicals in animal feed (very often from genetically modified crops). These residues

decimate your gut bacteria and leave you more vulnerable to disease.

• Insulin-like growth factor-1 (IGF-1): This remains in the milk even after it has been

pasteurized, stays bioactive after you consume it, and therefore increases your levels of

IGF-1. That’s a problem because IGF-1 stimulates cell proliferation (which is why it’s

associated with a higher risk of certain cancers, like prostate cancer), stimulates

atherosclerosis (fatty deposits that clog up arteries), increases blood pressure and puts

you at risk of heart disease. Even organic milk contains a protein called A1 beta-casein,

which is highly inflammatory and robs your brain of antioxidants, increasing your risk of

mental health problems.


We’ve talked about how sugar and artificial sweeteners cause your insulin levels to spike (which

in turn means higher inflammation and weight gain). Milk does the same thing. Scientists found

that adding milk to a meal increases the insulin response by a huge 300%, compared to adding a

slice of white bread (which itself is a refined carbohydrate and best avoided).

Does this mean you can never enjoy a latte or cheese on toast again? Rest assured, the answer is

no. Because firstly you don’t have to stick with cow’s milk in tea and coffee now that there are

hundreds of plant-based alternatives (oat, coconut, almond, cashew, hemp, hazelnut, pea protein,

brazil nut… the list goes on). The same goes with vegan cheese, which has come on leaps and

bounds in the last three or four years.

But if you feel like it just has to be animal-derived, then you still have options. For one, you can

choose raw milk. Supermarket milk is always pasteurized (heated) and homogenized (to ensure

the fat in the milk doesn’t separate) - both these processes destroy any healthy enzymes and

probiotics that are naturally present in good quality milk. Raw milk, including sheep or goat

milk, contains healthy nutrients such as Omega-3, probiotics, protein, magnesium and calcium,

making it better for you. Fermented milk (such as kefir) is also an option, because it contains

even more probiotics that keep your gut healthy.

By choosing dairy wisely, you can avoid many of the negative impacts on your health.

Healthier alternatives to commercial dairy:

• Organic plant milks such as cashew, oat, almond, hemp, hazelnut, cashew, pea protein,

coconut, brazil nut, etc. Make sure you check the label and opt for those without added

sugar or preservatives.

• Organic raw milk from sheep or goats.

• Organic fermented dairy contains additional probiotics - kefir, coconut kefir, fermented

cheeses, cultured vegan cheeses.

3.4.5 Pesticides and GMOs

They are one of the most controversial additions to our food, but you won’t find them on the

ingredients label.

In the last hundred years, the way we grow food has dramatically shifted. We’ve known for a

while that this poses a potential risk. Already in 1936, the US Senate’s report on the decreased

quality of soil warned that “The alarming fact is that foods - fruits, vegetables and grains - now

being raised on millions of acres of land that no longer contain enough of certain needed

nutrients, are starving us - no matter how much we eat of them.”

What has happened? Simply put, aggressive farming methods deplete the soil of vital nutrients.

Instead of tried and tested methods, like permaculture, which enable the soil to rebuild itself after

every crop, the agricultural industry focuses on fast growing methods, such as heavy-handed use

of pesticides, insecticides, and synthetic fertilizers. The goal is to get the produce from farm to

supermarket in the fastest, most efficient way possible - nutrition doesn’t come into it. And

indeed, many of the foods available now contain fewer nutrients than they once did. Studies find


that levels of vitamin A have declined 21% since 1975, with vitamin C levels dropping 30% and

iron levels down 37%.

But these farming methods don’t just reduce the nutrients in food, they add in toxins. Perhaps

one of the most aggressive methods is genetically modified organisms (GMOs).

GMOs have been on our dinner table since 1996. Researchers paid by Monsanto created a seed

that could survive large doses of glyphosate (the main ingredient in Round-up). This meant

farmers could use the herbicide without worrying about destroying their cash crops. The Round-

up-ready soybean was followed by Round-up-ready corn two years later. Here again is another

example of how production methods are more important than health. Because what happens if

you can liberally spray glyphosate on crops? Ah yes, more glyphosate residue on our plate.

After soy and corn, more crops have followed, like cotton, rapeseed and sugar beets. A GMO

seed is made by inserting genes from an organism (usually a mutated virus) into the crop’s DNA

to make it resistant to glyphosate, or change its nature to make it more profitable (for example

make it grow faster, or larger). Here are a few examples of GMO foods:

• The Arctic apple, which doesn’t go brown.

• The Innate Potato, which resists bruising.

• The Aquabounty Salmon, which grows faster and to a bigger size than its natural

counterpart.

These days, over 94% of soybeans and 89% of corn in the US are from genetically modified

seeds. Over 75% of the grains most Americans eat come from GMO crops. To make matters

worse, this produce is grown in nutrient-depleted, pesticide-soaked soils. And the result on our

health, and particularly our microbiome, has been devastating.

In 2013 a report published in the journal Interdisciplinary Toxicology declared glyphosate the

“most important causal factor in the celiac disease epidemic” and found it responsible for the

fourfold increase in celiac disease and other auto-immune disorders in the last few decades.

Celiac disease is an autoimmune condition where the immune system reacts to gluten as to a

threat and attacks the lining of the small intestine. This stops the body from being able to break

down and absorb nutrients from food. People with celiac are twice as likely to suffer from heart

disease and four time as likely to develop bowel cancer.

There are several mechanisms through which glyphosate can trigger celiac. It damages the

balance of gut bacteria and impairs an enzyme known as cytochrome P450, which is responsible

for helping the body eliminate environmental chemicals, activating vitamin D, processing

vitamin A and maintaining bile production (which is essential for digestion). Glyphosate also

decreases the body’s reserves of iron, and depletes essential amino acids such as tryptophan,

tyrosine and methionine (all of which are associated with gut health).

Another blow to glyphosate came in 2015, when the World Health Organization and the

International Agency for Research on Cancer both declared that this herbicide is “probably

carcinogenic to humans”. But despite that, glyphosate is still everywhere.


How can Monsanto claim that glyphosate is safe? Because according to their data, it doesn’t

affect human cell pathways. Surely, that’s beside the point, because, it does affect bacterial

pathways. Remember, we depend on our friendly bacterial communities to keep us well. If these

bacteria aren’t happy, your health suffers.

Glyphosate’s negative effect on our friendly microbes is further confirmed by a study carried out

by the Ramazzini Institute, where researchers found that, even at the allowed “safe” levels,

glyphosate caused:

• An increase in Bacteroidetes (Prevotella bacteria) - high levels of which are associated

with low-grade inflammation and overactive immune responses.

• A reduction in the beneficial firmicutes (lactobacillus bacteria) - these are beneficial

bacteria that help fight inflammation.

Healthier alternatives to GMO and pesticides:

You can reduce your exposure to pesticides, and therefore protect your gut health, simply by

choosing organic produce. Genetically modified seeds or ingredients are not authorized in

organic farming. If you don’t have a big budget for food, don’t worry. Here are two lists that will

help you keep costs down.

Every year, the Environmental Working Group releases its Clean 15 and Dirty Dozen lists. The

Clean 15 is a list of produce containing the fewest pesticide residues. If you’re on a budget you

can buy these non-organic. They are:

• Avocadoes

• Sweetcorn

• Pineapple

• Frozen sweet peas

• Onions

• Papayas

• Eggplant

• Asparagus

• Kiwi

• Cabbage

• Cauliflower

• Cantaloupe melon

• Broccoli

• Mushrooms

• Honeydew melon

The Dirty Dozen is a list of produce containing the highest concentration of pesticides, and these

are the ones you must either avoid, or buy organic:


• Strawberries

• Spinach

• Kale

• Nectarines

• Apples

• Grapes

• Peaches

• Cherries

• Pears

• Tomatoes

• Celery

• Potatoes

• Hot peppers

Another great way to avoid the worst pesticides is to shop at your local farmers market and buy

from sellers who grow their produce using permaculture methods.

3.4.6 Anti-Nutrients

Another thing that’s never on the ingredient list but which may impact your gut health and

immune system: anti-nutrients. They are the weapons plants use to defend themselves against

predators (the insects and animals that eat them). The problem is that these weapons are also

effective against the human body.

You might think that the idea of plants having a defense mechanism is far-fetched, but it has

been proven by science. Plants can detect the vibrations caused by insects or herbivores chewing

them. In a study published in the journal Oecologia, scientists found that when exposed to

vibrations matching those of a caterpillar eating, plants from the cabbage family contained higher

levels of mustard oils than plants that hadn’t received any vibration. In other words, the plant

sensed it was being eaten and released chemicals to repel the insect. Even more amazing, the

plant was able to differentiate between the vibrations from a caterpillar and those caused by the

wind. So much for plants being unable to feel!

Anti-nutrients are present in vegetables, grains and legumes. One particularly problematic type is

prolamin, which you’ll find in quinoa, corn and oats, and which triggers your immune system to

attack your gut lining. Another is agglutinin, part of a seed’s natural defense mechanism - what it

uses to protect itself from being digested (which enables it to be able to germinate after it has

gone through an animal’s digestive system). Agglutinin causes leaky gut and binds with immune

cells, stopping them from working properly.

There are several anti-nutrients, or weapons, available to plants to defend themselves. These

include:

• Phytic acid, which binds to essential minerals such as magnesium, calcium and zinc, and

stops the body from absorbing them.


• Enzyme inhibitors, which prevent proper digestion and upset the digestive tract.

• Saponins, which irritate the digestive tract and trigger auto-immune responses.

• Lectins, which can erode your intestinal lining and confuse cellular communication. For

example, wheat germ agglutinin (a lectin that is similar in structure to insulin) can stop

insulin working correctly and result in weight gain.

Hang on a minute, does this mean that even healthy whole foods are problematic? Well, yes and

no. Yes, they contain some anti-nutrients. But by cooking or preparing foods in a certain way,

you neutralize most of these anti-nutrients:

• Soak grains and legumes overnight before cooking.

• Pressure-cook beans and legumes.

• Sprout your grains.

• Fermenting also reduces lectin content (that’s why sourdough bread is more digestible

than normal bread).

One more thing to note is that a small amount of anti-nutrients is fine - especially if you feel ok

after eating them (that means you experience no discomfort or noticeable inflammation a day or

two after eating). However, they do impact gut health, and since your focus here is healing the

gut in order to support your immune system and gum health, it may be a good idea to make sure

you use the methods above to reduce lectin content in the foods you eat most often.

3.4.7 Gluten

By far the most famous, and infamous, anti-nutrient of all, and the one that does the most

damage, is gluten. You’ll find it in wheat, rye, spelt, kamut and barley.

Common gluten-containing foods include:

• Bread

• Pasta

• Breakfast cereal

• Sandwiches

• Cakes

• Biscuits

• Crackers

• Couscous

• Meatloaf

• Cereal bars

We may have eaten wheat for millennia, but wheat has undergone some serious changes since

our ancestors cultivated it. Most of the wheat available today comes from a variety created in the

60’s: hybridized, cross-bred and manipulated to deliver larger yields and a larger proportion of

gluten, phytic acid and amylopectin. What’s more, modern wheat is one of the most heavily

sprayed crops so tends to contain high residues of glyphosate and other chemicals.


Gluten comes from the Latin word for glue: it is the sticky protein that holds foods together. It

makes dough elastic and allows bread to rise. This stickiness is why many food manufacturers

use gluten as a filler and binder - which is why you’ll find gluten in many processed foods,

medications, and even personal care products (from shampoo to face cream). You know that

feeling you get after you eat a big plateful of pasta - like your insides are both bloated and kind

of stuck? It’s gluten’s glue-y texture you’re feeling!

Gluten also disrupts your normal hormone function, can stop the digestion of protein, can cross

the blood-brain barrier and cause neurological problems. Why? We simply don’t have the

necessary digestive enzymes to properly break down gluten. As a result, the immune system

reacts to gluten as though to a pathogen, and launches an attack. In the process it damages the

gut, making it even easier for zonulin to tear holes in your gut lining. Basically, gluten creates

the perfect conditions for inflammation. Many respected physicians now recognize the link

between gluten and autoimmune conditions like type 1 diabetes, Chron’s disease and

Hashimoto’s. While gum disease isn’t classed as an autoimmune condition, it is characterized by

an overactive immune response, so it makes sense to avoid anything that can stress the immune

system, like gluten.

Beware Gluten-Free Foods

Before you rush to the gluten-free aisle, a word of warning. With the rise of celiac disease and

gluten intolerance, you’ve probably noticed a big increase in the availability and variety of

gluten-free foods. But they are not always a healthier option. Most of them might not contain

gluten, but they contain plenty of other gluten-like lectins like kafirin, penniseitin or oryzenin,

which also trigger gut upset and inflammatory responses. Many gluten-free foods are highly

processed and contain a lot of refined sugar, which is best avoided.

Healthier alternatives to gluten and gluten-containing foods:

• Make your own: We’ve touched on the fact that modern wheat varieties have been

cross-bred to contain a larger proportion of gluten. One way to avoid this is to avoid

processed foods containing wheat - foods like supermarket bread, crackers, pastries,

cakes, biscuits, etc. and make your own instead using organic flours (you’ll find a recipe

in Section 8 for high-protein, high-fiber bread that will satisfy you desire for carbs while

giving your gut a healthy helping of good stuff).

• Ancient grains: Ancient grains contain a little or no gluten. Try breads or pastas made

from spelt, kamut, buckwheat, oats, quinoa, amaranth, millet, barley, rye. If you have

been diagnosed as celiac, then avoid all gluten-containing grains (spelt, barley, rye,

kamut) and stick with ancient grains that are gluten-free (quinoa, buckwheat, millet,

amaranth, oats).


3.4.8 Fat

You’ve probably heard a million times that fat is your enemy, that it will expand your waistline

and increase your risk of heart disease. But this view is outdated. Fat is not the problem, quite the

opposite. We need it to keep our brain healthy, our skin supple and glowing, our hormones

running properly.

Having said that, not all fat is created equal. Some fats support health, others actively destroy it.

When it comes to keeping your immune system strong and your gut healthy, some fats are better

than others.

There are four main types of fat:

• Saturated fats

• Trans-saturated fats

• Monounsaturated fats

• Polyunsaturated fats

Saturated fat and trans-saturated fats are usually solid at room temperature (like butter or coconut

oil). Monounsaturated fats and polyunsaturated fats are usually liquid (like vegetable oil).

Saturated fats have a bad rap because they have been known to raise bad cholesterol in the blood,

which can lead to heart disease. But the truth is that some saturated fats are actually healthy - like

coconut oil, or organic grass-fed butter - as long as you eat them in moderation.

Unsaturated fats have a good reputation because they can lower levels of bad cholesterol in the

blood, which is why they’re promoted as a healthier alternative. But not all unsaturated fats are

good for you.

Vegetable oils are the most commonly consumed fat. They’re marketed as heart healthy because

they are low in saturated fats, but it is more complicated than that. The first problem with that is

that the majority of rapeseed, corn and soybean oils come from genetically modified crops, and

we’ve seen what that does to your microbiome and your inflammation levels. The other thing is

that, unlike coconut oil or olive oil, which can be obtained by mechanical processing (pressing),

vegetable oils have to undergo a lot of chemical processing.

To turn the humble soybean, for example, into oil:

• The seeds are heated to unnaturally high temperatures.

• They are processed with a petroleum-based solvent to extract the oils.

• They are heated again and acid is added to remove any wax solids that have formed

during the first two steps.

• The oil is treated with more chemicals to improve the color.

• The oil is deodorized to mask the smell from all this chemical processing.


Does this sound like it would result in a healthy food? The oil contains none of the meaningful

nutrients originally present in the plant… I don’t know about you, but I don’t really fancy eating

something that’s undergone so many chemical processes.

The other problem with these vegetable oils is their Omega-6 content. We need both Omega-6

and Omega-3 fatty acids because the body doesn’t make them itself. Both are essential for good

health as they are anti-inflammatory and help the brain to function properly. But there is a caveat

- they have to be consumed in around the same amount. Unfortunately, we’re consuming 20

times more Omega-6 than Omega-3. This is because vegetable oils (high in Omega-6) are

present in almost all junk foods and pre-made foods, so we’re eating more than we should, and

mostly without even realizing it. Our intake of Omega-3, on the other hand, is at an all-time low.

How you cook with oils can also increase their inflammatory effect. When heated, oils, including

healthy ones like olive oil, form compounds called oxygenated aldehydes. This happens when

the oils oxidize due to the high heat, or when oils are re-used (for example in fast food

restaurants). Oxygenated aldehydes are toxins that the body struggles to process. The more

toxins in your system, the higher your rate of inflammation, and the more likely it is that your

immune system will go haywire.

I’d also like to touch on hydrogenated and partially hydrogenated oils, even though these are

currently being phased out of our supply chain. They have been linked to cancer, sterility,

obesity, diabetes, liver problems, digestive disorders and immune issues.

Hydrogenated oils are man-made liquid fats that are blended with hydrogen at high temperatures

to produce a semi-solid fat, like margarine. This process creates trans-fats,

which are so bad for health the FDA decided to ban them from 18th June 2018. However, foods

produced before this period can still be sold until 2021, and some food manufacturers are

applying for exemptions and extensions, so make sure you check the label and avoid anything

containing hydrogenated or partially hydrogenated oils.

You’ll find trans fats in:

• Crackers, cookies, cakes, frozen pies, and other baked goods

• Snack foods (like microwave popcorn)

• Frozen pizza

• Fast-food

• Vegetable shortenings and margarine

• Coffee creamer

• Refrigerated dough products (such as ready-rolled pastry)

• Ready-to-use frostings

• Red meat and full fat dairy

You’ll also find a small amount of natural trans-fats (in other words, not man-made with

hydrogen) in red meat and full-fat dairy. While still not ideal, these types of trans-fats are not as

harmful as the man-made versions.


This does not mean you have to go fat-free - far from it! Good fats have an incredibly important

role to play in your health. After all, every cell in your body has a membrane that is made up

of… fat! So making sure you include plenty of healthy sources of fat is a must for proper health.

Sources of healthy fats include:

• Nuts and seeds (almonds, walnuts, cashews, hazelnuts, brazil nuts, pumpkin seeds,

sunflower seeds, pine nuts, chia seeds, flax seeds…)

• Cold-pressed oils (coconut, olive, flax, hazelnut, almond, walnut…) - note, for cooking,

coconut oil is best because it has a higher smoke-point than other vegetable oils (it does

not produce oxygenated aldehydes).

3.4.9 Meat

How much meat do you eat? We have been used to eating meat every day, often several times a

day, but this is increasingly seen as unsustainable - for both our health and the planet’s.

In 2018, the average American ate 50 kilograms of chicken, nearly 26 kilograms of beef, and 23

kilograms of pork (mostly as bacon): equivalent to a portion of 271 grams per day, or 9.5 ounces.

That’s more than twice the recommendation of the US Department of Agriculture, which advises

we eat no more than 4 ounces of animal protein a day.

What’s the big deal? Well, there are two reasons why you might want to reduce your meat

consumption when you have gum disease, or when trying to prevent it.

The first issue with excess meat is that it has been linked to cancer. The World Health

Organization has classed red meat as a Carcinogenic Type 2 - meaning it is “probably

carcinogenic to humans” and processed meat (for example chicken nuggets, ham, sausages) as a

Carcinogenic Type 1 - meaning “carcinogenic to humans”. To put that in context, tobacco is a

Carcinogenic Type 1, and there is no doubt whatsoever that it causes health problems. The fact it

causes cancer tells us something about how meat impacts the body. We have cancerous cells in

our bodies constantly, except the immune system usually deals with them. Cancer develops when

the immune system is so overwhelmed that it is no longer able to recognize and eliminate mutant

cells. So we can conclude that eating too much meat contributes to stressing out your immune

system. And a stressed immune system is going to be more likely to over-react to the bacteria in

your mouth.

The second issue with meat is that… it contains more than you might expect. In the same way

chemicals in the soil end up in your vegetables, what the animals eat ends up on your plate too.

You eat what your food eats. And unfortunately, factory farmed animals are not eating what

nature intended them to eat, far from it! This isn’t just cruel to the animal, it results in low-

quality meat that contains toxic residues your immune system has to work very hard to eliminate.

Here’s a quick look at some of the unmentionables in your steak.


Same species meat:

Remember mad cow disease? That happened because cattle were fed the remains of cattle. But

we have learned nothing, because in factory farms, animals are fed the rendered remains of other

animals. Rendering is a process that turns waste animal tissue into stable and usable materials.

Pig carcasses are rendered and fed to pigs. Chicken carcasses are rendered and fed to chickens.

Rendered feathers, hair, skin, hooves, blood and intestines are also used as animal feed.

Manure and animal waste:

Factory farmed animals can be fed cattle manure, swine waste, and poultry litter. This waste

contains residues of antibiotics and other medicines given to the animals.

Plastics:

Instead of using plants to add roughage to animal feed, animal factories use pellets made from

plastics. These end up on your plate and in your body. Plastic residues have been linked to

hormonal disruption and chronic inflammation.

Antibiotics & medication:

Animals in factory farms have to endure squalid conditions. They get sick, so they are pumped

full of medication, such as pain meds and antibiotics. These drugs are also given because they

make the animals fatter. Unfortunately, medication residues remain in the flesh after the animal

is slaughtered, which means your steak, chicken nugget, or bacon rasher contains

pharmaceuticals that were not prescribed to you.

GMO grains:

Over a third of the grain produced in the world is used as livestock feed (a fact that in itself is

disgraceful, when one considers how many countries are in the grips of famine). More often than

not, these are non-organic grains, grown with a hefty dose of pesticides, residues of which end

up… you guessed it: on your plate.

An alternative: Grass-fed, free-range and organic

Clearly, it’s worth thinking about how much meat you eat, and also where it comes from.

Organic, grass-fed animals are better for you, since the meat they are turned into does not contain

residues of antibiotics, and they are higher in Omega-3 and B12 (cows produce B12 from grass,

but not from grains).

If you have a small budget and eat meat often, then opt for free-range or grass-fed before organic

produce. Remember that what you eat either supports or stresses your body and your immune

system - the idea is to give it foods that are as nutritious as possible and contain the smallest

amount of toxins or chemical residues.

Organic: Better in terms of environmental and animal welfare standards. Animals are fed

organic feed, are allowed to roam outside, and are not given any antibiotics.

Grass-fed or pasture-fed: Animals are allowed to graze on meadows instead of being fattened

up with grains.


Free-range: Chickens and pigs can roam outside for at least part of their lives, allowing them to

be more active and therefore resulting in a tastier, lower-fat meat.

However - since more of us have become aware of the plight of animals kept in factory farms,

the animal farming industry has been pushing back by plastering its packets of chicken thighs

and beef joints with stickers proclaiming “humanely slaughtered” and “free-range.”

Unfortunately, these are often meaningless - just a marketing campaign to make us feel better.

Most of the meat you’ll find in your supermarket belongs to this class. If you really want to buy

meat that comes from animals which have been treated humanely and given healthy food, then

get to know your local small-scale farmer or local butcher.

You’ll also be glad to know that you can get high quality protein from beans, legumes, nuts and

seeds too - you’ll find more details about this in Section 5.

3.4.10 Fish

Fish has always been considered one of the healthiest sources of animal protein, a title it

deserves, except when it contains toxic substances.

According to the US Dietary Guidelines, eating three servings of fish a week (around 12 ounces)

is healthy. But a new report by the Environmental Working Group (EWG) finds that the most

popular fish contain high concentrations of mercury (a neurotoxin), and low concentrations of

Omega-3 (the very nutrient that makes fish a healthy option).

Mercury is toxic to the nervous system, digestive system and immune system - and that’s the last

thing you need when you’re trying to rebalance your immunity to reverse or prevent gum

disease.

Mercury has ended up in fish as a result of our industrial practices, such as coal-fired electricity

generation, mining for iron, and burning waste. Oceans have become contaminated with mercury

and other toxic metals, and the fish have absorbed these toxins. Once it gets into the food chain,

mercury bio-accumulates. The bigger the fish, the more mercury it contains. Predatory fish,

which eat smaller ones, tend to have higher concentration of mercury.

Here is the EWG’s list of fish to avoid:

• Canned Albacore tuna

• Halibut

• King mackerel

• Spanish and Atlantic mackerel

• Orange roughy

• Seabass

• Shark

• Swordfish

• Tilefish

• Tuna steaks


• American lobster

• Carp

• Flatfish

• Haddock

• Hake

• Snapper

Healthier alternatives:

• Choose smaller fish - they have lower concentrations of mercury

• Always choose wild-caught and/or certified organic

• Anchovies

• Herring

• Mussels

• Salmon

• Sardines

• Shad

• Trout

One thing to note about salmon: check, check and triple check where it comes from. Genetically

modified salmon has been approved for sale in the US and could reach your table by 2020. There

are no scientific studies examining the effects of GM salmon on human health, so until there are

it may be a good idea to avoid it.

But even if it isn’t genetically modified, farmed salmon comes with a list of concerns. For one,

these animals are given feed that contains animal byproducts and vegetable oils such as soy,

rapeseed, wheat, and corn (most of these genetically modified). In 2012, authorities approved a

10-fold increase in the allowable limit of endosulfan in salmon feed. Endosulfan is an

organochlorine insecticide with life-threatening toxic effects. This means that your salmon steak

contains unacceptable amounts of inflammatory grains and immune-disrupting chemicals. If

you’re still craving salmon, the healthiest type you can buy is wild-caught Alaskan salmon.

3.4.11 The Take-Aways

As you can see, many common foods can impact microbiome health, exacerbate your immune

system, increase your levels of chronic inflammation - all of which then make you more

vulnerable to worsening gum disease, and make it harder to treat it. And that’s without

mentioning the effect on your overall wellbeing.

How are you feeling right now? Motivated to transform your kitchen space? Or anxious that you

no longer know what to eat? Hopefully the former, but if it’s the latter, don’t worry. In Section 5

you’ll find details about which foods to add to your diet to support your gut health, your

immunity, your gums and your teeth.


3.5 A Word on Stress

Body and mind are linked. You’ve experienced this yourself, countless times. For example,

when you’ve been angry at someone and your body has responded with sweaty palms and rapid

heartbeat, or when you’ve experienced butterflies while thinking of someone you love. What you

think translates into physical happenings.

Doctors and scientists now agree: stress kills. This has to do with how your body changes in

stressful circumstances.

When you are stressed, your body goes into fight or flight. This mechanism is ancient, it’s what

helped us to survive back when we roamed the jungles and lived in caves.

Here’s what happens:

• You spot an immediate threat - a bear or tiger, for example.

• Your body becomes flooded with adrenaline, noradrenaline and cortisol. These hormones

send a cascade of cellular messages resulting in physical changes that prepare you to fight

or run away:

o Your heart beats faster - to pump more blood around your body.

o Your blood pressure increases - to push blood to your arms and legs.

o Your liver releases its stores of glycogen - to flood your muscles with glucose

(energy).

o Blood is directed away from vital organs towards your muscles.

o All non-essential activity is halted - all your energy and body processes are

focused on immediate survival.

• This state lasts around 20 minutes, and once the danger has been averted things go back

to normal.

But what does this mean in practice? Non-essential activities are immunity, cellular maintenance,

repair, growth. In a state of fight or flight, your immune system is on hold - those security forces

have had all their resources temporarily confiscated while the body deals with an immediate

danger. You might think: no worries, I don’t often come across a predator in my day to day life.

No, but whether it’s a bear you have in front of you, or a hundred phone notifications all vying

for your attention, the result is the same. Stress, even low-level stress, results in a flood of stress

hormones. And in that space, immunity takes a back seat. The more this happens, the more the

immune system struggles to function optimally. The result is higher inflammation - the last thing

you need when you are trying to heal your gums.

To speak about supporting gut health and immunity without mentioning mindset and stress in

general would be to give you just half the picture. Time and time again studies have shown the

power of positive thinking when it comes to healing and health. After all, what is the placebo

effect? The sugar pill doesn’t healed you - your belief that it has healing abilities is what heals

you. The same goes for the nocebo effect, where the belief that a treatment won’t work actually

halts the healing process. Your mindset, your beliefs about your body’s ability to repair, renew

and thrive, have an impact on how your body heals.


Take an inventory of how you feel in your day-to-day. Where are you most of the time,

emotionally? Do you start your day with a smile, excited for the day ahead? Are you mostly

serene and in good spirits? Or do you go from one problem to the next, increasingly frustrated

with yourself or others or circumstances? How do you feel in general? Worried, anxious, angry,

ill-at-ease? Peaceful, joyful, comfortable?

And how do you feel about yourself? Because this too will play a huge part in your healing

process. Do you trust your body to heal, or do you feel disappointed in your body for letting you

down?

Wherever you are, know that how you feel is a choice. Nobody else has control over your mind.

Emotions are merely thoughts that have transformed into feeling… which means they can be

changed. And when you change your thoughts, you change your emotions… and you change

your physical body.

Let me give you an example.

It’s raining. You had plans to meet friends for a walk in the park. You think “My plans are

ruined.” Maybe you even think “This always happens.” The emotion that goes with that is one of

frustration, maybe sadness. You’ll probably cancel your walk and spend the afternoon

ruminating about what you missed out on, and feeling frustrated with the weather. You may not

feel a strong stress response, but your body is releasing cortisol and other stress hormones

anyway. What if you thought “Oh great, we can go to a café” or “Well, perhaps it just wasn’t in

the flow - I will read/draw/phone a friend”? The feelings of acceptance, looking for the positive

in the situation, result in dopamine and oxytocin being released instead - chemicals that support

immune function and healing.

So, your gum healing journey has to go beyond diet and a new oral care routine. It has to include

your mindset, thoughts and emotions as well. What does this mean in practice? Here are a few

simple strategies to help you beat stress and increase your sense of inner wellbeing.

3.5.1 Meditation

In a review of studies examining the effect of mindfulness meditation on health, researchers

found that meditation has a beneficial impact on several markers of immunity. Not only does

meditation decrease levels of inflammatory molecules, it increases the number of immune cells

while also increasing telomere activity (telomeres are directly involved in the aging process - the

less active they are, the quicker we age).

You don’t need to be an advanced yogi to get the benefits of meditation, you simply need to do

it. And no, you don’t have to wear lycra, you don’t have to sit cross-legged with a look of rapt

devotion, nor surround yourself with crystals and incense (unless you enjoy that - I know I do!).

There’s a myth that meditation is about having a clear mind empty of all thoughts. The fact is

that’s mostly impossible - after all, the mind’s nature is to think. Meditation is about being

present without judgement. You notice the thoughts, and you simply let them go.


Try this simple mindful breathing meditation. Alternatively, you can find many guided

meditations on YouTube, or download a meditation app like HeadSpace.

Mindful Breathing Meditation

• Sit in a comfortable position. This could be on a chair or sofa, or cross-legged on a

cushion. Make sure your back is straight but not tense. Rest your hands on your lap.

• Close your eyes, take a deep slow breath in and out. On the out breath, release any

tension you feel in your body.

• Tune into your body and how it feels. What sensations are you experiencing? Do you feel

any tightness or pain? Keep breathing in and out, relaxing your muscles with the out

breath.

• Begin tuning into your breathing. Allow it to naturally flow. Keep your attention on

where you feel it. It might be your nostrils, or your tummy, or chest.

• Your mind will wander. And that is fine. When you notice thoughts popping up, don’t

interact with them, simply acknowledge them without judgement and let them go. Gently

focus your attention on your breath, on the sensation of air flowing in and out, or the

feeling of your chest expanding.

• After 5 minutes, expand your awareness to your entire body. Take a moment to

congratulate yourself for taking this moment for yourself, and carry on with your day

feeling refreshed and calm.

3.5.2 Exercise

Movement is key. Any movement. Get rid of those beliefs that exercise has to be a chore, has to

be difficult, has to be boring, has to be intense, or painful, or that it has to take up a large chunk

of your day. The truth is that just 20 minutes of gentle exercise a day can strengthen your

immune function and help you heal faster.

Here are a few ideas to include more movement into your life. Depending on your current level

of activity, start with 10 to 15 minutes a day, and work your way up to 20-30 minutes. If you do

a little bit every day, this will soon add up and you’ll quickly find that your fitness levels

improve.

• Go for a walk. This is the best low-impact sport, and you get to explore your

surroundings at the same time.

• Dance to your favorite song (this is my personal favorite - and if it’s a happy tune, it will

put a smile on your face too!).

• When watching TV, use the advert break to get up and stretch, or do a few squats.

• Try a dance, pilates, yoga or tai chi class.

• Go swimming once a week.

• Subscribe to a fitness channel or yoga app and follow classes from home.

• Join a local hiking or Nordic walking group.

• If you take the bus, get off a stop early and walk.

• Always take the stairs instead of the elevator.


• Get up from your desk every 45 minutes, walk to the water cooler or stretch.

• Go for a walk on your lunchbreak.

• Do some gardening.

• Cycle, or get a stationary bike (or rower, or treadmill, or elliptical machine) and use it for

10 minutes in the morning or evening.

3.5.3 Gratitude

When you are grateful, your change your physical body. This was proven in a study by the

journal Psychosomatic Medicine, which found that heart disease patients who kept a gratitude

diary for 8 weeks had lower inflammation markers and a more stable heart rate compared to

patients who just underwent traditional treatment.

How can you include more gratitude into your life? Keeping a journal is one way - for example

you can begin and end the day by taking 5 minutes to focus on what you are thankful for in this

moment. Another easy way is to train yourself to mentally list three things you are grateful for,

any time you notice yourself feeling stressed or in a negative state of mind.

All too often, we get bogged down with our problems, our worries, our frustrations, that we lose

sight of just how blessed we truly are. For example, did you know that 2 billion people

worldwide still don’t have access to basic sanitation facilities (running water, toilets or latrines)?

My mother says there is always somebody worse off than you - we owe it to ourselves to fully

appreciate what we do have.

Gratitude takes us out of negative thinking (and its associated stress-response), and into a more

positive emotional state. And from that positive emotional state, it is much easier to make

healthier choices.


Part 4 How to Prevent & Heal Gum Disease from

the Outside

We’ve explored the traditional treatments for gum disease. More often than not, these are

pharmaceutical antibiotics that decimate both good and bad bacteria, leaving you vulnerable to

further problems - both with oral health and gut health. So what’s the alternative?

Well, nature provides us with powerful anti-bacterial, anti-fungal, and anti-microbial plants. The

benefit of these natural alternatives is that they do not disrupt your good bacteria. Another

benefit is that, being natural, the body is able to recognize and deal with them - in other words

they do not come with a long list of undesirable side effects like we’re used to reading for

everything from aspirin to cough medicine. We are beings of the earth, and increasingly doctors

and scientists are turning to Mother Nature for remedies where Western medicine has failed to

find a long-term solution.

When it comes to gum and tooth health, many plants have properties that reduce bad bacteria,

soothe inflammation, and strengthen gum tissue to prevent and even reverse gum disease. Most

of us know about clove and peppermint, but there are others. Let’s take a look at which ones

have been studied, then I’ll share some tips on how you can harness the power of these oils

safely and easily at home.

4.1 Essential Oils with Proven Anti-Bacterial Effect

4.1.1 Salvadora Persica, Clove Oil, Neem Oil

The Salvadora persica plant has been used for centuries as a natural toothbrush because its tender

fibrous twigs are great for keeping teeth clean. In a study comparing the effect of Salvadora

persica essential oil with traditional treatments for gum disease, researchers found that the

essential oil was as effective as chlorhexidine (usually prescribed as a mouthwash for gingivitis

and periodontitis) and clove oil (which is a well-established oral health aid).

The study found that both Salvadora persica and clove oil reduced the formation of biofilm by

changing the expression of certain genes involved in biofilm formation and oxidative stress.

Another study observed that Salvadora persica, clove oil and neem oil disrupted the growth and

spread of streptococcus mutans, a common bacterium involved in caries formation.


4.1.2 Peppermint Oil and Rosemary Oil

I often wonder why traditional antibiotic mouthwashes are still being prescribed when scientific

studies find that natural alternatives actually work better.

For example, a study published by Phototherapy Journal compared the effects of mentha piperita

(peppermint), rosmarinus officinalis (rosemary) and chlorhexidine on streptococcus mutans and

streptococcus pyogenes - two bacteria involved in biofilm formation, caries and gum

inflammation.

Interestingly, both essential oils performed better than the medicated mouthwash, with

peppermint coming out on top and rosemary following as a close second. Even at low

concentrations, the essential oils inhibited the formation of biofilm within 2.8 minutes.

Chlorhexidine, on the other hand, took over 4 minutes to be effective.

4.1.3 Spearmint Oil and Eucalyptus Oil

In a study published in the International Journal of Dental Hygiene, researchers compared the

effects of mentha spicata (spearmint), eucalyptus camaldulensis (eucalyptus) and chlorhexidine

on biofilm formation. Here again, the essential oils performed better than the traditional

treatment. Biofilm formation was significantly retarded with both eucalyptus and spearmint

essential oils after just 3 minutes. In this study, chlorhexidine took over 12 minutes to have a

similar effect.

4.1.4 Tea Tree Oil

A study published by the Scientific Dental Journal looked at the effect of melaleuca alternifolia

(tea tree) oil on dental biofilm, particularly porphyromonas gingivalis and a.

actinomycetecomitans bacteria. Scientists inoculated teeth with bacteria to create a biofilm on

the enamel surface, then exposed the teeth to a solution of saline and tea tree essential oil. They

found that even at relatively low concentrations (12.5%), tea tree effectively inhibited the biofilm

from sticking to the enamel. This means less plaque formation, which in turn means less

likelihood of gum inflammation and caries.

4.1.5 Curcumin

Most of us have heard about curcumin, the active compound in turmeric - it has been well and

truly in the limelight in the last few years because of its powerful anti-oxidant and anti-

inflammatory properties. Both of these benefits are useful in the fight against gum disease, since

inflammation is what ends up driving the damage to gum tissue, eventually leading to tooth loss.

In a study published in the Indian Journal of Dental Research, scientists assessed the efficacy of

a mouthwash containing curcumin and essential oils on patients with periodontitis and

rheumatoid arthritis. They split the patients into three groups - one received scaling and root

planning with the standard chlorhexidine mouthwash, one received scaling and root plating with


curcumin and essential oil mouthwash, and the third received only scaling and root plating. Can

you guess which was the most effective against porphyromonas gingivalis bacteria and plaque

reduction? That’s right, the group that received the curcumin mouthwash.

Other benefits of curcumin are that it is analgesic - which means it can help reduce pain due to

gum inflammation or tooth decay. What’s more, patients who took the curcumin also showed

reduced inflammatory markers.

Rather than adding curcumin to a mouthwash, why not add more turmeric to your life? You

could grate fresh turmeric into curries and stews, or throw a piece into your smoothie, or add a

sprinkle of turmeric powder to your salad dressings. And if you don’t like the flavor, organic

curcumin capsules are the way to go.

4.1.6 Oil Pulling

Have you heard of oil pulling? This traditional oral care method is frequently mentioned in

ancient medical texts - it has been practiced as part of ayurvedic healing for over 3000 years. Its

efficacy for maintaining and improving oral health has recently gained more support in modern

science. Oil pulling helps to reduce plaque build-up and remove bacteria from your gum-line.

Also known as oil swishing, oil pulling is the practice of moving an edible oil in your mouth to

clean and whiten teeth. Back in the days before toothbrushes, it was believed that this practice

helped remove plaque from teeth and boost mouth health. This was confirmed by a recent study

carried out by the Indian Journal of Dental Research. It compared men who oil pulled for 10 days

with men who did not - those who used oil pulling as part of their oral care routine had less

plaque.

Another study examined the effects of oil pulling on both oral health and overall health. That’s

because according to Ayurveda, oil pulling doesn’t just keep your teeth clean, it also pulls toxins

and bacteria from your gums, which can eventually improve overall wellbeing by reducing the

risk of chronic inflammation due to poor oral health. The study examined both sesame oil and

coconut oil and found that both are beneficial in different ways.

• Sesame oil:

o Contains lignans like sesamin, sesamolin and sesaminol, which have antioxidant

properties.

o Contains polyunsaturated fatty acids that decrease oxidation and stop free radicals

from damaging gum tissue.

• Coconut oil:

o Contains lauric acid, which has proven anti-bacterial effects against gram-

negative bacteria like those involved in gum disease.


How to oil pull:

It’s easy to add oil pulling to your daily routine. Simply place 1-2 teaspoons of high quality,

organic, edible oil in your mouth and move it around for between five and 20 minutes. To get the

best results, keep the oil moving - swish it from side to side and force it through your teeth. Once

you’re done, spit the oil into the trashcan (otherwise it can clog up your sink, especially with

coconut oil).

The first few times you try this, it may feel a little strange. But persevere and soon it will be

second nature, as normal as brushing your teeth. As you swish the oil around, it increases in

volume because it picks up air and other liquids - this can cause many people to feel like they

need to spit within 2-3 minutes. If this happens, simply spit a little bit of the oil out, and carry on

oil pulling.

4.2 How to Use Essential Oils for Oral Care

4.2.1 Choosing the Best Oils

Essential oils are called essential because they contain the plant’s ‘essence’ and distinctive smell

- the volatile part of the plant, those most powerful pigments and compounds that deliver the

healing potential we are looking for.

It is vital that the oil is made from plants that are as healthy as possible, so that their essence is

strong. Otherwise, the oil won’t contain as many beneficial properties. This means you need to

find an essential oil brand that uses plants grown with care, and preferably grown in their natural

environment…. It is equally important that these plants are grown without artificial pesticides,

herbicides and fertilizers. After all, you don’t want any pesticide residues in your essential oils.

The method of extraction will also impact on the end quality of the oil. Whether steaming, CO2

extraction, or expressed, the extraction focuses on breaking open the plant materials to release

the secretory sacs that contain the plant’s essences.

Steam distillation: The plant material is held above the water, never touching it.

Hydro-distillation: The plant material is placed in boiling water.

Combo steam hydro: When the plant is both in boiling water and steamed.

Expressing: Or cold-pressing. Used for fruit rinds (lemon, grapefruit, orange etc.). The materials are pressed

to release the oil.


Solvent-extraction: Oils obtained with this method are called absolutes. The plant material is washed in a vat of

solvent, then filtered. The mix of solvent, oils, and plant waxes is then heated up to create a solid

block of product. To separate the oil, the block is mixed with ethanol. This causes the waxes to

congeal and separate from the blend. The alcohol is removed, leaving the absolute. Absolutes

tend to contain some traces of the solvent; how much will depend on the manufacturing method.

This is why it is vital to choose a reputable brand with a strong track record of producing high-

quality oils.

CO2 Extracting: A relatively new method for extracting more of the plant’s essences. CO2 is pumped through the

plant material at various temperatures and pressures, which pulls more of the plant’s extracts out.

This is currently considered the crème de la crème of essential oil extraction because the

resulting oil is very similar to the plant itself (it contains not only the volatile compounds but

also other bioactive constituents, antioxidants and fatty acids).

Where does that leave you in terms of choosing the best essential oils? Here are the most

important things to remember:

• Always choose organic.

• Favor well-known established brands that focus on naturally grown plants.

• Always choose food-grade oils (as these are safe for internal use).

• If you can find them, go for CO2 extracted oils - otherwise just opt for steam-distilled

(the most ancient method).

4.2.2 Home-Made Essential Oil Mouthwash

So you know which oils help to remove bacteria and stop biofilm accumulation… but how do

you use them at home?

The easiest way will be to make a mouthwash with these oils. Making your own mouthwash

means you avoid many of the nasty ingredients usually found in commercial mouthwashes (such

as methyl salicylate, for example, which can be toxic if swallowed).

Equipment: 1 x mason jar or glass jar

Ingredients: 1.5 cups spring water (don’t use tap water as this can contain bacteria)

2 drops peppermint essential oil

1 drops spearmint essential oil

2 drops tea tree essential oil

1/2 tbsp calcium carbonate powder (this will help keep your teeth strong)

3 drops liquid stevia (optional, for a little sweetness)


You can also use the other oils mentioned in this section, such as clove, neem, Salvadora persica,

eucalyptus and rosemary.

Method: • Place all ingredients in your jar.

• Shut the lid tightly.

• Shake well.

• Take a small sip and swish in your mouth for 1-2 minutes, then spit out.

• Store your mouthwash in the fridge or in a cool dark place.

4.2.3 Topical Applications of Essential Oils

There are several ways you can apply essential oils directly to your teeth and gums:

• Rub a drop of essential oil onto your dental floss before using (or choose a natural dental

floss already coated with essential oil)

• Add a drop of essential oil to your toothpaste before brushing your teeth

• Apply a drop of essential oil directly onto swollen or painful gums - for this, clove oil is

recommended.

4.3 The Gold Standard of Oral Care

We mentioned this earlier, but good oral care needs to go beyond quickly brushing twice a day,

especially if you have the first signs of gingivitis or have been diagnosed with periodontitis.

Using the right toothbrush, toothpaste and brushing technique is essential for proper oral care.

4.3.1 Step 1 - The Right Toothbrush

• Soft bristles are best - hard bristles can erode enamel and irritate the gums.

• Choose a toothbrush that fits comfortably in your hand and with a small enough head that

it can easily reach all your teeth.

• An electric toothbrush is a good option if you’re just getting started, but you can remove

just as much plaque with a manual toothbrush, as long as you use it properly.

• Remember to replace your toothbrush regularly (the head can harbor bacteria, and the

bristles can become tough or fall out).

4.3.2 Step 2 - The Right Toothpaste

• Choose a natural toothpaste without foaming agents, plastic microbeads, parabens or

titanium dioxide - these chemicals can irritate the mouth’s delicate mucosal surfaces.

Instead choose a toothpaste made from coconut oil, aloe vera, calcium carbonate powder

and essential oils. Charcoal is often added to natural toothpastes but this can be a little too


abrasive and erode enamel in the long term. Using charcoal-based toothpaste occasionally

is fine and helps to whiten teeth, but it is best not to use it every day.

• Brands such as Dr. Bronner, Wondermint Toothpaste, Himalaya Botanique and Kiss My

Face all offer natural toothpastes with gum-friendly ingredients like essential oils and

xylitol.

4.3.3 Step 3 - Dental Floss

• Flossing removes the plaque and food-debris that get trapped between teeth, which

brushing can sometimes miss.

• Floss before your brush your teeth so that any bacteria or debris that comes loose gets

brushed away.

• Floss gently. Avoid snapping the floss between your teeth, as this can irritate gums

(especially if they are already inflamed). Ease the floss between teeth gently, following

the curve of each tooth.

• If flossing is too awkward, you can also use dental pics (small wooden or plastic sticks

that can be inserted between teeth - these are not advised if the gap between your teeth is

too narrow, as it can cause irritation).

• Another option is to use a flosser - small pieces of floss that are strung between two

supports.

4.3.4 Step 4 - The Correct Brushing Technique

• Use a pea-sized amount of toothpaste. Using too much can result in too much froth,

which can make you feel like it’s time to stop brushing before you’ve spent enough time.

• Brush gently - applying too much pressure can result in irritated gums and enamel

erosion.

• Set your toothbrush at the gum line at a 45-degree angle. Brush with small circular

movements - do not brush across your teeth as this can displace gums.

• Brush for between 2-3 minutes. Spend 30 seconds on each part of your mouth - the lower

left, lower right, top left, top right.

o Start at the outside lower right teeth, move to outside lower left, then outside

upper left then upper right.

o Move on to inside lower right teeth, then inside lower left, insider upper right and

inside upper left.

o If you get bored, brush your teeth while listening to a podcast or song, or

watching television.

• Make sure you brush your molars. Place the toothbrush so that the bristles are resting on

top of your bottom right molars. Brush from the front to the back, then use a rotating

motion to brush away all the remaining bacteria or food debris that may have

accumulated on the surface of your molars. Repeat for the bottom left, top right and top

left molars.

• Don’t forget the inner parts of your lower front teeth and top front teeth - these are the

most commonly forgotten areas.


4.3.5 Step 5 - Finishing Up

• Gently brush your tongue or use a tongue scraper to get rid of any bacteria on your

tongue. Make sure you are very gentle here so that you don’t damage the delicate tissues.

• Spit out the toothpaste and rinse your mouth with clean water.

• Swish out your mouth for 30-60 seconds using your home-made mouthwash.

• You can also opt to use a salt water rinse to get rid of bacteria. However, salt water can

erode the enamel, so it is best not to use it too often, or at least rinse with clean water

afterwards.

4.3.6 Tongue Scraping

Like oil pulling, tongue scraping is an ancient ayurvedic practice, used to help clear toxins from

the body. The tongue is a bit of a bacterial reservoir - you may have noticed that, particularly

first thing in the morning, your tongue can be furry, coated in a white or light-yellow substance.

This is just bacteria and debris that has accumulated during the night. Removing this can help to

reduce bad breath and also gets rid of bad bacteria.

A study published in the Journal of Pediatric Dentistry recently verified this. Sixty patients were

split into three groups: Group 1 had to use a tongue scraper once a day in the morning, Group 2

had to use a mouthwash, and Group 3 was asked to use a saline rinse for 30 seconds a day. After

7 days, bacterial colony counts were taken. The group with the biggest reduction in mutans

streptococci was the tongue scraping group.

How to use a tongue-scraper:

• Purchase a good quality tongue-scraper. Go for copper or stainless steel.

• Open your mouth and stick out your tongue.

• Gently set the rounded edge of the tongue scraper on the back of your tongue and slowly

pull forward towards the tip.

• Remove the debris from the tongue scraper with a tissue.

• Repeat for the left and right sides of your tongue.

• One or two scrapes per area is usually enough.

• Wash the tongue scraper with warm water and soap, and dry it.

You now know how to use natural products and the right techniques to keep your gums and teeth

healthy. These methods stop the build-up of plaque and bacteria that cause gum disease, tooth

decay and tooth loss.

In the next section, we’re going to look at the best nutrients for keeping your mouth healthy from

the inside.


Part 5 How to Prevent and Heal Gum Disease

from the Inside

Healing your gums begins with good oral hygiene, but without also addressing your diet and

lifestyle, healing will take much longer. As we explored in Section 3, many of the foods

commonly available in supermarkets are bad news for your gut health, immune system, and

therefore oral health as well. However, the right foods can rebalance your immune system and

help you to lower levels of inflammation. This in turn will help your gums to repair and heal.

That’s what we will look at in this section. Get ready to transform your diet!

5.1 Avoiding Inflammatory Foods

Foods to avoid or minimize Healthier alternatives*

Processed foods such as:

• Microwave meals and frozen ready-

meals

• Salty snacks (potato chips,

microwave popcorn, French fries…)

• Sugary breakfast cereal

• Shop-bought cakes, biscuits, donuts,

candy

• White bread

• Tinned foods (soups, baked beans,

sausages)

• Processed meats (chicken nuggets,

cured ham, smoked meat, corned

beef…)

Less shop-bought, more home-made:

• Home-made meals (can be batch-

cooked in advance and frozen)

• Roasted nuts and/or seeds

• Whole-grain, refined-sugar-free

granola (home-made or shop-bought)

• Home-made snacks or tray-bakes

made from whole foods like nuts,

wholegrains and dried fruits

• Wholegrain bread made from rye,

barley, buckwheat, quinoa, millet or

spelt

• Organic, free-range meat or plant-

based alternatives such as tofu and

quorn

• Take a look at the recipes in Section

8 and start cooking your own

delicious meals.

Refined sugars and artificial sweeteners:

• Foods with sugar listed as the first,

second or third ingredient

(ingredients are listed in order to

quantity, so if sugar is listed first this

is a good indicator that it is packed

with sugar and better left on the shelf.

Natural sugars and sweeteners:

• Natural sweeteners such as raw

honey, maple syrup, date syrup, rice

syrup, unrefined organic cane sugar.

• Indulge in your sweet-tooth in a

healthier way by pairing sweet foods

(like dried fruit) with a source of



• Look out for other names for sugar:

barley malt, evaporated cane juice,

brown sugar, buttered sugar, cane

juice, buttered syrup, caramel, corn

syrup, high fructose corn syrup,

confectioner’s sugar, carob syrup,

beet sugar, syrup, fruit juice, fruit

juice concentrated, sorghum syrup,

ethyl maltol, diastase, dextrose,

dextran, demerara sugar, dehydrated

cane juice, maltose, lactose, glucose,

glucose solids, mannitol, malt syrup,

sucrose, free-flowing brown sugar,

rice syrup, maltodextrin, corn

sweetener, crystalline fructose,

refiner’s syrup, laevulose, starch.

• Artificial sweeteners such as

aspartame, sucralose, etc.

protein and fiber (like roasted nuts or

seeds). This will keep your blood

sugar levels more balanced, and

therefore help with better appetite

management.

• A little bit dark chocolate never hurt

anyone!

• Try stevia: Stevia is made from the

leaves of the stevia plant, which is

naturally sweet. Make sure you find

stevia products made from 100%

crushed stevia leaf. Avoid brands

who add dextrose or maltodextrin -

both these are starches that are often

derived from corn (which, in the US,

is most often genetically modified).

• Sorbitol, mannitol, xylitol, erythritol:

These sugar alcohols are a better

option to artificial sweeteners.

However, please be mindful of how

much you eat because they can have

a laxative effect. Choose brands

specifying GMO-free, because many

sugar alcohols are produced from

corn or wheat.

Commercial dairy:

• Milk

• Yogurt

• Milkshakes

• Ice-cream

• Whipping cream, double cream

Organic and plant-based dairy:

• Organic plant milks such as cashew,

oat, almond, hemp, hazelnut, cashew,

pea protein, coconut, brazil nut, etc.).

Make sure you check the label and

choose those without added sugar or

preservatives.

• Organic raw milk from sheep or

goats.

• Organic fermented dairy contains

additional probiotics - kefir, coconut

kefir, fermented cheeses, cultured

vegan cheeses.

• Coconut cream, oat cream, almond

cream, soy cream…

Non-organic produce and genetically

modified foods

Organic produce or locally-grown produce

Check out the Environmental Working

Group’s Clean 15 and Dirty Dozen lists (as



shown in Section 3.4.5).

Gluten, non-organic wheat, bread, pasta,

crackers, cakes, etc.

Breads, pastas etc. made from ancient grains

like oats, spelt, buckwheat, quinoa, brown

rice, millet, amaranth, barley, rye, kamut.

Avoid kamut, rye, barley and spelt if you are

celiac.

Conventional meat and fish Plant-based proteins like quorn and tofu;

grass-fed, organic, pasture-raised, humanely

farmed meat; wild-caught or organic fish

(small)

* Take a look at the Gum-Friendly Foods Cheat Sheet for recipes and inspiration

5.2 Foods to Include

Ok, now that we’ve looked at what to take away, let’s see what to add back in. One of the

biggest worries I come across when creating new dietary plans for my clients is the fear that they

won’t have any variety in their life. That they will be stuck eating brown rice and lentils and

steamed fish and limp vegetables forever. Let me reassure you now: nothing is further from the

truth.

Leeanne was worried - after years of not spending any time in her kitchen and always going for

the easy option, she felt uneasy about cooking anything. “I can’t cook,” she said. This is the

typical defense mechanism. Can’t cook, won’t cook. And with that statement, one can carry on

the status quo of feeding oneself solely with the processed and nutrient-poor offerings from the

supermarket or junk food outlet. Thankfully Leeanne was also ready to make a change, and so

was willing to try a few changes. She took things slowly - the first few weeks, her goal was

simply to cook two meals from scratch. She picked simple recipes that catered to her love of

Italian food, making lasagna and minestrone, which she could portion up and serve the next day.

Two weeks later, she upped this to three meals. Then she began making snacks she could take to

work. As her energy levels improved, she found she had more desire to cook from scratch. And

take-away foods stopped tasting as good, they were too sweet, too salty, too greasy. Three

months in, she was unrecognizable: she had transformed from the kitchen-phobic to happy

healthy home chef. You can too. Don’t try to switch to 100% home cooking immediately - this

will put you under too much stress and make it less likely you will succeed. Instead, be gentle

with yourself, take it slow. Slow and steady wins the race, as they say.

Eating well is not about restricting your portions or eating nothing but lettuce. In fact, it is about

eating a whole variety of plant foods, and about finding the foods that you enjoy - those that

offer a similar flavor and texture as your favorite foods, but without the inflammatory

ingredients. Yes, it is possible - and you’ll find some recipes in Section 8 to get you started.

There are also thousands of websites offering healthy, quick and plant-based dishes that are easy

to make.


Let’s begin by looking at the best foods for health and wellbeing.

5.2.1 Antioxidants - Eat the Rainbow

We’ve seen that chronic inflammation is at the core of periodontitis. One of the things that drives

inflammation is oxidative stress, particularly as we age. Oxidation is a little bit like a biological

rusting. This gradual corrosion is a normal process that happens as part of cellular function. For

example, when our body breaks food down into useable energy.

Oxidative stress happens because of free radicals. Free radicals are molecules that have lost an

electron. A well-functioning, healthy molecule has two electrons, but stress (from pollution,

inflammatory foods, toxins, and normal bodily activity) frees an electron from it. That molecule

(now an unstable free radical) goes around stealing electrons from other molecules to try and

stabilize itself. This creates oxidation: more and more free radicals are formed, affecting more

and more other cells. The more oxidation in your body, the higher your level of chronic

inflammation.

Reducing oxidation will lower levels of inflammation. And here’s where antioxidants step in.

Antioxidants can donate an electron to free radicals, thereby stopping the chain reaction and

helping prevent any further oxidative stress.

Antioxidant-rich foods are easy to identify: more often than not, they are those brightly colored

foods. The plant pigments responsible for that vibrant purple, or red, or green, or yellow, or

orange, are powerful natural antioxidants and anti-inflammatories.

A diet rich in antioxidant-dense foods reduces your risk of many diseases, from heart disease to

diabetes to cancer. Because they fight free radicals and reduce oxidation, they lower levels of

low-grade inflammation. This reduces the strain on your immune system, and helps you to heal,

repair, rejuvenate from the inside-out.

So which are these foods?

• Cacao: That’s right, a little chocolate is good for you (but you have to go for organic

dark chocolate).

• Matcha green tea: You can make this into a delicious drink by mixing matcha green tea

powder with a little coconut cream and warm almond milk).

• Herbs: Rosemary, thyme, parsley, mint, oregano, etc. Fresh or dried, these will add a

new dimension to your dishes.

• Spices: Turmeric, cumin, chili, paprika, ginger, cinnamon, etc. Just a sprinkle can

transform soup or roasted vegetables, or even transform a bland bean dip into something

delicious.

• Berries: blueberries, raspberries, strawberries, cranberries, blackberries, goji berries - add

them to smoothies, spoon them onto porridge or cereal, or simply snack on berries when

you fancy something sweet.


• Red cabbage, beetroot, tomatoes, red peppers, etc.: Red and purple fruits and

vegetables contain anthocyanidins, powerful antioxidants studied for their health

promoting properties.

• Cruciferous and sulfurous vegetables: Broccoli, kale, watercress, turnips, garlic,

onions, chives, cauliflower, etc. These foods support the liver to produce its very own

powerful antioxidant (glutathione).

• Omega 3: You’ll find this in hemp seed, chia seed, walnuts and good quality algae

supplements.

Ultimately, all fruits and vegetables contain antioxidants. The best way to ensure you get plenty

of these inflammation-busting nutrients is to… you guessed it! Eat the rainbow.

How many antioxidants do you need? This is one thing you can’t get too much of! Aim to fill

your plate with vegetables and fruits. Try to eat one fruit or vegetable from each color to make

sure you get the full spectrum. That said, this is not about perfection but rather about

sustainability. There is no point aiming to eat all the colors of the rainbow only to fail and then

give up trying completely. Instead, why not start by increasing your intake of fresh fruits and

vegetables for a week or two, and then once you’re comfortable with that, start adding in

whatever is missing (for example some dark red vegetables if you find you’re eating mostly

greens, or extra greens if you find you’re mostly eating orange or yellow fruits and vegetables,

and so on).

Use the table below to inspire you.

White Yellow / Orange Red / Pink Purple Green

Garlic

Onions

Bananas

Potatoes

Fennel

Mushrooms

Parsnips

Ginger

White peaches

Leeks

Onions

Chives

Cauliflower

Turnips

White beans

Squash

Pumpkin

Carrots

Sweet peppers

Lemons

Oranges

Corn

Apricots

Peaches

Pineapple

Cantaloupe melon

Sweet potatoes

Guava

Papaya

Tomatoes

Red peppers

Chard

Cherries

Red grapefruit

Blood oranges

Chili

Strawberries

Watermelon

Red cabbage

Red potatoes

Grapes

Red apples

Radish

Raspberry

Red lettuce

Grapes

Blueberries

Purple carrot

Purple broccoli

Eggplant

Black beans

Figs

Red cabbage

Red onions

Beetroot

Plums

Purple cauliflower

Black rice

Black grape

Purple potatoes

Blackberries

Zucchini

Broccoli

Kale

Kiwi fruit

Green peppers

Bok choi

Asparagus

Cabbage

Pears

Apples

Cucumber

Spinach

Brussels sprouts

Green chilis

Lettuce

Celery


5.2.2 Best Sources of Protein

I would like to dispel the myth that in order to get enough protein you have to eat meat.

When we think of protein, most of us picture a large steak. Given some of the issues surrounding

conventionally produced meat, and that organic, grass-fed, humanely-reared meat can be

extremely expensive, most people simply ignore the potential health risks and just carry on

buying factory-farmed meat. As we saw in Section 3, many of the meat products available in

supermarkets contain residues that increase levels of inflammation and therefore make it more

difficult for your body to heal periodontitis.

The reason animal products are considered “complete” proteins is that they contain all nine

essential amino acids. These are called essential because the body cannot make them and

therefore you have to obtain them from food. But I have some good news: you can get all these

amino acids from plants, and some plant-foods are complete proteins too:

• Soy beans (edamame, tofu, tempeh)

• Quinoa

• Buckwheat

• Hemp seeds

• Chia seeds

• Spirulina

You can also combine foods that contain different amino acids to obtain all nine essential amino

acids:

• Seeds or nuts with beans or legumes (for example: pumpkin seeds with kidney beans,

garbanzo beans and sesame seeds (hummus), sunflower seeds and mung beans, cashew

nuts and lentils).

• Grains with beans or legumes (for example: peanut butter on oat crackers, pasta and

beans, black beans and millet).

I would also like to add that you will find some protein in all vegetables, grains and beans. The

idea that without meat we will become protein deficient is a myth. You will only become protein

deficient if you are malnourished.

So when it comes to getting enough healthy protein, you don’t need to spend hundreds on

sustainably produced meat, you can opt to include more grains, beans, nuts and seeds into your

diet. And the other benefit with adding more plant-based foods into your diet is that they contain

many other nutrients, in particular fiber - something animal products are drastically lacking.

Fiber helps to keep your gut healthy and slows down digestion so that you feel satisfied for

longer after meals. This helps you manage your appetite, reduces snacking, and contributes to a

healthier lifestyle.


5.2.3 Best Sources of Complex Carbs

I know what you’re thinking! You thought that carbs are a thing of the past when you switch to a

healthier diet. Not so! It’s just about choosing the right carbohydrates. Yes, yes you can still have

pasta. You just need to switch to pasta made from whole grains, and pair it with foods that help

balance your blood sugar.

There are two main categories of carbohydrate, and these can be further broken down into

groups:

• Simple carbohydrates:

o Sugars naturally in fruits (fructose) and milk (lactose).

o Sugars that are added to foods (high fructose corn syrup, honey, agave syrup, cane

sugar, etc.).

o Refined foods (white flour, white pasta, white rice etc.). These are made from

flours that have had the fiber removed, leaving just simple carbs that are

processed by the body like sugar.

• Complex carbohydrates:

o Starch - found in whole grains, beans and root vegetables.

o Fiber - found in plant foods like vegetables, grains, beans and lentils.

We already mentioned the effect that sugar has on blood sugar and insulin levels. Refined

carbohydrates have a similar effect, which is why they are best avoided. Another thing to

consider with these foods is that they actively make it harder for you to make healthier choices.

Why? When your blood sugar levels go up quickly, they also come back down quickly. Your

body processes to the drop in blood sugar as a warning that you are starving, and releases hunger

hormones. The result: you get hungry again very quickly. This is why you can have a large meal

made of processed food and then head back to the fridge within an hour.

Complex carbohydrates, on the other hand, take longer to be broken down by the body, so they

have a calmer effect on blood sugar levels. What’s more, the fiber creates bulk that keeps you

feeling full between meals, helping you to snack less and be more mindful about your food

choices. It’s a win-win!

There are two types of fiber which are found in varying amounts in plant foods. Both are

beneficial for your health, and your gut.

Soluble fiber Soluble fiber soaks up water as it passes through your digestive system, adding bulk to your

stools and making them easier to pass. If you are often constipated, it may well be because of a

lack of soluble fiber.

As it passes through your intestines and colon, soluble fiber binds to excess fats and toxins, and

helps eliminate them.


Even though soluble fiber is found in carbohydrate-rich foods, your body doesn’t absorb it,

which means it doesn’t cause blood sugar spikes. This reduces your risk of insulin resistance and

diabetes. Because it takes longer to digest than simple carbohydrates, you feel fuller for longer,

so you’re less likely to snack between meals.

You’ll find soluble fiber in:

• Oatmeal

• Flax seeds

• Chia seeds

• Nuts and seeds

• Beans and legumes

• Fruits and vegetables

Insoluble fiber You’ll find this in the skin and seeds of fruits and vegetables (which is why it’s a good idea to

buy organic), as well as wholegrains, legumes and beans.

Just like soluble fiber, insoluble fiber keeps you fuller for longer, which helps you to manage

your appetite and avoid overeating. Insoluble fiber is a prebiotic, which means it feeds the good

bacteria in your colon, helping you to maintain a healthy gut.

You’ll find insoluble fiber in:

• Whole grains (brown rice, wheat bran, millet, amaranth, buckwheat, quinoa)

• Root vegetables (beetroot, parsnips, carrots, sweet potatoes, pumpkins)

• Cucumbers, zucchini, celery, fennel and other fibrous vegetables

• Beans and lentils

• Nuts and seeds

• Fruits with edible seeds (papaya, raspberries, strawberries, watermelon, apples,

blackberries)

Take a look at these sources of complex carbohydrates and start thinking about how you can

include more on your plate:

• Root vegetables

o Sweet potatoes, purple sweet potatoes, potatoes

o Carrots, rainbow carrots

o Parsnips

o Beetroot

o Turnips

o Pumpkins and squashes

• Beans and legumes

o Garbanzo beans (chickpeas),

o Lentils

o Split peas

o Black beans

o Cannellini beans


o Pinto beans

o Mung beans

o Black eye beans

• Fruits (especially those where you can eat the skin and/or seeds)

o Berries (blueberry, raspberry, blackberry…)

o Apples and pears

o Watermelon

o Papaya

o Kiwi

• Whole grains

o Brown rice, black rice, red rice, wild rice

o Millet

o Oats

o Bulgur wheat, barley, rye, spelt, kamut (avoid if allergic to gluten)

o Quinoa

o Buckwheat

o Pastas and noodles made from brown rice, lentils, split peas

o Breads made from quinoa, sunflower seeds, pumpkin seeds and gluten-free grains

5.2.4 Best Gut-Friendly Foods - Replenishing your Microbiome

There are two things you need to focus on in order to replenish your microbiome: probiotics and

prebiotics.

Probiotics are foods and supplements that contain live bacteria that help to repopulate your gut

with friendly microbes.

Prebiotics are foods that feed the good bacteria in your gut - those high-fiber foods we talked

about just now.

Add both to your plate and you’ll be giving your gut the tools it needs to rebalance. And as you

know, a healthy gut creates a healthy immune system, and a healthy immune system won’t over-

react to gum-bacteria. As your gut health improves, your body will be better able to heal, repair,

and maintain your oral health.

Probiotic foods:

• Sauerkraut (fermented cabbage)

• Kimchi (fermented cabbage, ginger, garlic and chili)

• Tempeh (fermented soy beans)

• Nato (fermented soy beans)

• Miso (fermented rice paste)

• Kombucha (fermented tea)

• Cultured yogurt or cultured coconut yogurt

• Kefir, kefir water or coconut kefir

• Pickles and lacto-fermented vegetables


Prebiotic foods:

• You’ll find prebiotics (fiber) in all vegetables, beans, whole grains, seeds and fruit. The

best sources are:

• Garlic

• Onions

• Leeks

• Asparagus

• Bananas

• Barley

• Oats

• Apples

• Flaxseeds

• Wheat bran

• Dandelion greens

• Jerusalem artichokes

5.2.5 Other Nutrients for Healthy Teeth and Gums

Nothing beats a varied and balanced whole foods diet to help all health parameters. The more

variety in your diet, the more vitamins, minerals and antioxidants you receive - these are like

tools that your body can use to repair, rejuvenate, fight free radicals and lower inflammation.

When it comes to tooth and gum health, some nutrients are worth focusing on - such as vitamins

D and C, potassium and calcium. Below, you’ll find a little more detail, as well as the best

sources.

5.2.5.1 Vitamin D

Vitamin D helps your body to absorb calcium and therefore to maintain strong bones and teeth.

But that’s not all, recent studies have found that getting enough vitamin D is essential for

maintaining a strong and balanced immune system.

The best way to absorb vitamin D is by exposing yourself to natural sunlight. The body produces

vitamin D3 (cholecalciferol) when your skin cells are exposed to the sun’s UV-B rays. The liver

then converts this to 25-hydroxyvitamin D (or calcifediol), the major storage and circulating

form of this vitamin (this is what doctors are looking for when they do a blood test for vitamin

D). This is then converted by the kidneys into 1,25-dihydroxyvitamin D (the bioavailable form of

vitamin D). This bioavailable form increases the digestive system’s ability to absorb calcium,

and helps maintain the calcium balance between blood and bones.

Given our current lifestyles, most people do not get enough vitamin D. After all, we’re usually

fully clothed and we rarely spend much time outside anyway. It is also a difficult vitamin to get

from food because there aren’t that many dietary sources. For these reasons, it is a good idea to

take a supplement. Both D2 (ergocalciferol) and D3 (cholecalciferol) are essential. D2 is

obtained from plant foods, while D3 is found in animal foods.


According to the National Institutes of Health, men and women need 15-20 μg /day, equivalent

to 600-800 IU/day.

Vitamin D2

Food Serving Size Amount (IU)

Maitake mushrooms 1 cup 786

Morel mushrooms 1 cup 136

Chanterelle

mushrooms 1 cup 114

Oyster mushrooms 1 cup 25

Vitamin D3

Food Serving Size Amount (IU)

Salmon 4 oz 511

Sardines 3.2 oz 175

Tuna 4 oz 93

Eggs 1 egg 43

Shiitake mushrooms 1/5 cup 20

5.2.5.2 Calcium

Your teeth and bones are made of calcium. While they seem static, the fact is that your body is

constantly demineralizing and re-mineralizing your teeth and bones depending on how much or

how little calcium you have in your diet and your levels of inflammation. Research shows that

high levels of chronic inflammation activate certain immune cells that break down bone. This

can lead to a thinning of your enamel and make dental caries more likely. And if you have dental

caries, there’s more for bacteria to feed on and therefore more likelihood of gingivitis or

periodontitis.

Making sure you get plenty of calcium-rich foods can help your body to re-mineralize, and

therefore strengthen, your teeth.

Milk and dairy are often the first things we think of when we think of calcium, and that is one

option - taking care, of course, to choose organic raw dairy. However, many other foods also

contain calcium, with the advantage that they also contain other health-boosting nutrients such as

fiber and antioxidants.

According to the National Institutes of Health, men and women over 30 need between 1,000 and

1,200 mg (milligrams) of calcium per day.


Calcium

Food Serving Size Amount (mg)

Tofu 4 oz 774

Sesame Seeds 1/4 cup 351

Sardines 3.20 oz 346

Collard Greens 1 cup 267

Yogurt 1 cup 296

Spinach 1 cup 244

Cheese 1 oz 204

Turnip Greens 1 cup 197

Cow's milk 4 oz 137

Mustard Greens 1 cup 165

Beet Greens 1 cup 164

Bok Choy 1 cup 158

Swiss Chard 1 cup 101

Kale 1 cup 93

5.2.5.3 Potassium

Just like vitamin D, your body needs potassium in order to maintain calcium levels, and therefore

bone mineral density. Potassium can also help reduce tooth sensitivity.

According to the National Institute of Health, men over 30 need at least 3,400mg of potassium a

day, while women over 30 need 2,600mg per day. You can get most of this from diet, and good

quality multi-vitamins will also include some potassium to keep your levels topped up.

Potassium


Dried apricots 1/2 cup 1,101

Lentils 1 cup 731

Prunes 1/2 cup 699

Squash 1 cup 644

Raisins 1/2 cup 618

Potatoes 1 medium 610

Kidney beans 1 cup 607

Soybeans 1/2 cup 442


Banana 1 medium 422

Spinach 2 cups 334

Chicken 3 ounces 332

Molasses 1 tbsp 308

Tomatoes 1 medium 292

Broccoli 1/2 cup 229

Cantaloupe melon 1/2 cup 214

Asparagus 1/2 cup 202

5.2.5.4 Vitamin C

Vitamin C’s role in maintaining tooth and gum health is unchallenged in the dental field. That’s

because vitamin C improves immune defenses. It is therefore essential to keep levels topped up,

particularly if you are at higher risk of periodontitis, for example if you have diabetes, are older

or a smoker.

According to the National Institute of Health, men over 30 need 90mg of vitamin C per day,

while women over 30 need 75mg of vitamin C per day. That said, these are the minimum needed

to avoid scurvy, and many studies show that higher levels of vitamin C are beneficial for health,

both because it supports the immune system and because it reduces oxidative stress. Vitamin C is

a safe supplement to take because the body naturally excretes what it doesn’t use. For that

reason, I recommend supplementing at least 300mg per day, either through a multivitamin or a

stand-alone supplement.

Foods that are high in Vitamin C include:

Vitamin C


Red pepper 1/2 cup 95

Orange 1 medium 70

Kiwi 1 medium 64

Green pepper 1/2 cup 60

Broccoli 1/2 cup 51

Strawberries 1/2 cup 49

Brussels sprouts 1/2 cup 48

Grapefruit 1/2 medium 39

Cantaloupe melon 1/2 cup 29

Cabbage 1/2 cup 28


Cauliflower 1/2 cup 26

Potato 1 medium 17

Tomato 1 medium 17

Spinach 1/2 cup 9

Green peas 1/2 cup 8

By including these nutrients into your diet, you will be giving your immune system what it needs

to do its job, and your body what it needs to maintain strong teeth and healthy gums.

One thing to remember is that we’re not aiming for perfection. Progress is what makes the

difference. So if your diet currently consists of 2-3 portions of fruits or vegetables a day, then

aim to get 4-5 per day for a couple of weeks, and then increase this to 6-7, and so on. If you’re

currently eating ready-meals 5 times a week, then set aside an afternoon to cook a meal or batch-

cook several dishes so you can slowly transition towards more home-made foods. As you do this

more often, I guarantee that you will keep it up - home-cooked food doesn’t just taste better than

processed food, it is also a beautiful, creative activity that brings people together. Cooking for

yourself and your family is an act of love.

As you make small changes to your diet in a consistent way, you will soon notice the benefits in

your overall health as well as your oral health.


Part 6 Cheat Sheet: Mouth-Care Tips

Set up your oral care routine and keep it up:

AM:

• Tongue scrape

• Oil pull

• Brush teeth

• Mouth-wash

PM:

• Floss

• Brush teeth

• Mouth-wash

During the day:

• Rinse your mouth with water after eating or drinking.

• Chew xylitol gum.

• Brush teeth 30 minutes after eating.

How to tongue-scrape: • Gently set the tongue-scraper at the back of your tongue and slowly pull forward.

• Remove debris from the scraper with a tissue.

• Repeat on the left and right sides of your tongue.

• Rinse mouth.

• Wash and dry tongue scraper.

How to oil pull: • Use organic cold-pressed coconut oil or sesame oil.

• Place 1/2 tbsp in your mouth and swish around.

• Keep it moving, force the oil through your teeth.

• After 5-20 minutes, spit out (in the trash can) and brush teeth.

How to floss: • Use a clean bit of floss for each tooth.

• Be gentle - ease the floss between teeth, follow the curve of each tooth.

• You can also use dental pics or flossers.

How to brush: • Brush for 2-3 minutes, spending 30 seconds on each part of your mouth.

• Use gentle circular motions to lift food debris and bacteria from teeth and gums.

• Focus on each area of your mouth in turn: lower left, lower right, upper left, upper right.


• Brush your molars to remove remaining bacteria and food that may be lodged in the

indents.

• Remember the inner parts of your front teeth - these are the most commonly forgotten

areas.

• Gently brush your tongue.

• Spit, rinse.

• Follow with your home-made mouthwash - swish for 1-2 minutes.

Home-made Essential Oil Mouthwash Recipe

Equipment: 1 x mason jar or glass jar

Ingredients: 1.5 cups spring water (don’t use tap water as this can contain bacteria)

2 drops peppermint essential oil

1 drops spearmint essential oil

2 drops tea tree essential oil

1/2 tbsp calcium carbonate powder (this will help keep your teeth strong)

3 drops liquid stevia (optional, for a little sweetness)

You can also use clove, neem, Salvadora persica, eucalyptus and rosemary essential oils.

Method: • Place all ingredients in your jar.

• Shut the lid tightly.

• Shake well.

• Take a small sip and swish in your mouth for 1-2 minutes, then spit out.

• Store your mouthwash in the fridge or in a cool dark place.

Don’t forget - if you are experiencing pain, swelling or high tooth sensitivity, it is important to

see your dentist.


Part 7 Cheat Sheet: Top 10 Gum-Friendly Foods

and How to Use Them

Here are 10 foods, chosen across each nutrient category, that will support your tooth and gum

health, your immune system and your microbiome.

Complex carbs These give you the satisfaction of carbs, with the appetite-busting, gut-supportive benefits of

fiber.

1. Buckwheat noodles or pasta

2. Oats

Meal ideas:

• Replace your usual pasta with buckwheat pasta, which is gluten-free, higher in fiber and

higher in protein.

• Serve buckwheat noodles as part of a stir-fry, with pad thai, or add it to soups.

• Make oat & seed bread and pile those slices high with avocado, mushrooms, scrambled

tofu, hummus….

• Try quick and easy coconut porridge for breakfast.

Healthy fats Increase meal satisfaction and support brain health - which is essential because good mood

equals better immune function.

3. Chia seeds

4. Avocado

Meal ideas:

• Try an almond and chia breakfast bowl - you can also have this as a snack or guilt-free

dessert!

• Make chia seed and berry jam - add to porridge or use instead of normal jam.

• Smash that avocado and have it as a dip or wrap filling.

• An easy way to add healthy fats is simply to snack on toasted nuts and seeds (or make

cookies from nuts, like almond cookies).

• Use nut butter instead of normal butter on toast.

Plant protein Try a meatless Monday and increase your intake of healthy protein.

5. Quinoa

6. Tofu

Meal ideas:


• Cook quinoa instead of rice or pasta.

• Try quinoa balls (delicious served with a side salad, or in a pitta bread with hummus).

• Make scrambled tofu instead of scrambled eggs.

• Add silken tofu to your morning smoothie.

• Add beans to your salads and soups to increase the protein content and make them more

filling.

Antioxidants Fight free radicals, lower inflammation, support the immune system:

7. Blueberries

8. Kale

Meal ideas:

• Blend berries with frozen bananas to make quick sugar-free ice-cream.

• Try an apple and berry compote with porridge for breakfast.

• Turn kale into kale crisps you can snack on.

• Add kale to soups and stir-fries.

Fermented foods Boost your friendly bacteria, improve your gut health, fight inflammation.

9. Sauerkraut

10. Miso paste

Meal ideas:

• Make your own sauerkraut (it’s easier than you think!).

• Add sauerkraut to sandwiches, wraps and salads, or simply have a forkful before meals to

get your digestive juices flowing.

• Try adding miso to vegetable soup (it adds a delicious savory flavor, plus probiotics!).

• Make miso-glazed roasted eggplant (serve as part of a tapas meal or as a side dish).

• Mix 1 tsp white miso with hot water for a quick probiotic-rich drink.


Part 8 Immune-Boosting, Gum-Friendly Recipes

Pad Thai

Serves 2

Ingredients: For the sauce:

2 tbsp tamari soy sauce

1 tbsp lime juice

2 tbsp smooth peanut butter

1 tbsp rice vinegar (optional)

For the pad thai: 4 oz buckwheat noodles

1/2 tbsp coconut oil

1 cup broccoli florets

1 medium sweet pepper (sliced thinly)

1 carrot (sliced thinly)

1/2 cup baby corn (chopped)

1 clove of garlic (crushed)

1/2-inch piece fresh ginger (minced)

1 medium onion (finely chopped)

4 oz firm or extra firm tofu (cut into cubes)

A handful roasted peanuts (optional, for serving)

A handful fresh cilantro (optional, for serving)

Method: • Cook the buckwheat noodles as per the instructions on the packet.

• Heat the coconut oil in a large non-stick pan or wok.

• Add the garlic, ginger and onions - cook on medium heat for 3 minutes.

• Add the broccoli, carrots, baby corn and sweet pepper. Cook for 5-7 minutes, stirring

often.

• Meanwhile, make the sauce by combining all the ingredients in a small bowl and mixing

well.

• Add the tofu, cooked noodles and sauce to the vegetables, and cook for a further 2

minutes until everything is piping hot.

• Serve with a sprinkle of fresh cilantro and a sprinkle of roasted peanuts.


Roasted Miso Eggplant

Serves 2 as a side dish

Ingredients: 1 eggplant

1 tbsp white miso paste

Method: • Slice the eggplant in half. Remove any seeds. Score the underside.

• Spread the miso in the middle of each half, making sure some of it goes into the cuts.

• Place on a baking tray and cover with foil. Bake for 15 minutes at 400F.

• Remove the foil and cook for a further 5-10 minutes, or until soft.

Serving suggestions: • With any salad.

• As part of a buddha bowl.

• With a side of miso broth and buckwheat noodles.

Quinoa Bites

Makes 12-15 bites

Ingredients: 1/2 cup cooked cannellini beans (you can also use black beans or other beans - rinsed and

drained)

1/2 cup vegetables of your choice (carrots, broccoli, peppers work well - roughly chopped)

1 cup cooked quinoa

1 tbsp chickpea flour

1/2 tsp garlic powder

1/2 tbsp sesame seeds

1/2 tbsp spice mix of your choice (curry spice mix, ras al-hanout, Italian herbs)

Pinch black pepper

Pinch pink salt

2 tbsp olive oil or coconut oil (for baking or frying)

Method: • Place the beans and vegetables in your food processor and process until roughly pureed.

• Place the mixture in a mixing bowl, and add the quinoa, chickpea flour, garlic powder,

curry powder, sesame seeds, black pepper and salt. Mix well with a wooden spoon until

all the ingredients come together. Then roll into balls.

• These can either be fried in olive oil or coconut oil, or oven-baked at 400F for 20-25

minutes, or until golden.

• Serve with a salad, in a wrap with hummus, or on their own as a healthy snack.


High-Fiber High-Protein Loaf of Bread

Makes 1 loaf

Ingredients: 1 cup sunflower seeds

1/2 cup flax seeds

1/2 cup almonds (roughly chopped)

1 1/2 cups oats

4 tbsp chia seeds

1 tbsp maple syrup

3 tbsp melted coconut oil

1 1/2 cups of water

Method: • In a large bowl, combine all dry ingredients - mix well.

• In a separate bowl, whisk the wet ingredients together.

• Pour the wet ingredients into the dry ingredients and mix well until everything becomes

completely soaked and the dough becomes very thick. If it is too thick to mix, add a

tablespoon of water.

• Spoon into a loaf tin lined with baking paper and smooth out the top.

• Let it sit on the counter for at least 2 hours, but ideally overnight. This allows the dry

ingredients to soak up all the water.

• Place the loaf tin in the middle of a preheated oven at 350F.

• Bake for 20 minutes, then remove the bread from the loaf tin, place it face down on a

baking rack and bake for another 30-40 minutes. It is ready when it sounds hollow when

tapped.

• Allow to cool completely before slicing.

• You can keep this bread in an airtight container for up to 5 days. Alternatively, you can

freeze it (slice before freezing!).


Miso Vegetable Soup Serves 4-6

Ingredients: 4 cups vegetable broth

2 cloves garlic (minced)

1-inch piece of ginger (grated)

1 large onion (finely chopped)

1 large carrot (finely sliced)

2 cups chestnut mushrooms (finely sliced)

2 stalks of celery (finely sliced)

2 cups kale or spinach

1/4 cup white miso paste (dissolved in 2 tbsp vegetable broth)

Cooked buckwheat noodles or spelt pasta (optional)

Method: • In a large saucepan, combine the first three ingredients and bring to the boil.

• Then turn the heat to low and add all remaining ingredients except the miso, kale or

spinach, and noodles or pasta.

• Cook for 10-12 minutes, until the carrots are soft. Then add the spinach or kale and stir

until it wilts.

• Stir in the miso paste and noodles. Cook on low for a further minute, then serve with

home-made bread or a sprinkle of toasted seeds.

Smashed Avocado Serves 1-2

Ingredients:

1 x ripe avocado

1/2 lemon (juiced)

1 pinch of pink salt

1 tbsp chopped fresh herbs (parsley, mint, chives, basil)

1 tbsp toasted pumpkin seeds

Method:

• Toast the pumpkin seeds in the oven at 400F for 5-7 minutes. You can roast a bigger

batch (1 or 2 cups) so that you have some ready for other meals - they keep for 2-3 weeks

in an airtight container).

• Open the avocado, take out the stone and spoon the flesh into a bowl.

• Add the lemon, fresh herbs and salt, and mash everything with a fork until the mix is

creamy.

• Taste and adjust seasoning as necessary.

• Serve on sourdough bread, high-protein bread, or oat crackers, topped with pumpkin

seeds.


• You can also use it on salads, or as a dip for raw or steamed vegetables.

Scrambled Tofu Serves 2

Ingredients: 8oz firm or extra firm tofu

1 tbsp olive oil

2 tbsp nutritional yeast

1/2 tsp turmeric powder

1/2 tsp paprika powder

1 tsp mustard

1/2 tsp garlic powder

1/4 tsp onion powder

1/4 tsp black salt (gives the tofu an eggy flavor - optional)

1/3 cup oat cream or soy milk

Method: • In a bowl, mash the tofu with a fork until it is roughly scrambled.

• In a small bowl, whisk together the oat cream, nutritional yeast, turmeric, mustard,

paprika, garlic powder, onion powder and black salt until you have a sauce.

• In a frying pan, heat the olive oil, add the tofu and fry until it begins to brown.

• Add the sauce and stir to distribute evenly. Keep cooking for a few minutes, until the tofu

has absorbed some of the sauce.

• Serve as part of a veggie breakfast, with roasted tomatoes and sliced avocado.

Kale Chips

Makes 2-3 servings

Ingredients: 1 bunch of kale (curly kale works best)

1 tbsp coconut oil (melted) or olive oil

3-4 tbsp nutritional yeast

1 tbsp cashew nut butter or peanut butter

1/8 tsp pink salt

Method: • Preheat your oven to 375F.

• De-stem the kale - keep only the leaves (you can use the stems in stir-fries or smoothies).

• Chop the leaves roughly, then place in a bowl with the other ingredients and mix well

until all the kale is coated.

• Spread onto a lined baking tray and bake for 5-7 minutes, flipping the kale half way

through to ensure it cooks evenly.


Quick & Easy Sauerkraut Makes a 1-quart jar

Ingredients: 1 large red cabbage

3 tbsp Himalayan salt

1/2 - 1 cup raw apple cider vinegar

Method: • Finely slice the cabbage.

• Place in a large bowl and sprinkle with salt. Leave for 30 minutes.

• With clean hands, massage the cabbage until it begins to break down, soften, and release

its juices.

• Place the cabbage in a sterilized jar. Pack it down and add the apple cider vinegar so that

all the cabbage is submerged underneath the liquid.

• Close the jar and leave it on your kitchen worktop for 5 days, then move to the fridge,

where it will keep fermenting. Open the jar every couple of days to allow the gases to

escape.

• You can eat it after 5 days, but if you can, allow two weeks for all the good bacteria to

develop.

Almond Chia Breakfast Bowl Serves 2

Ingredients: 1 cup almond cream (alternatively you can use coconut cream, soy cream or oat cream)

1/4 cup chia seeds

1 tbsp maple syrup or rice syrup (optional)

1/4 tsp cinnamon powder or 1 drop of vanilla extract (optional)

Method: • In a bowl, whisk together the chia seeds, almond cream, maple syrup and cinnamon.

• Leave for ten minutes to thicken, then whisk again until the mix is even.

• Cover and refrigerate for at least 2 hours to allow to set.

• Serve on its own, with fresh fruits, or with toasted seeds.


Berry, Orange and Apple Compote Serves 4

Ingredients:

3 large cooking apples (peeled and chopped)

1 cup frozen berries (blueberries, blackberries, strawberries, raspberries all work well)

1 cup orange juice

Zest of one orange

1/2 cup dried cranberries (you can also use sultanas, chopped apricots or chopped dates)

2 tbsp chia seeds

1 tsp cinnamon

Method: • Place the chopped cooking apples, frozen berries, orange juice and cinnamon in a pan and

heat on medium until simmering. Cook for 10-15 minutes or until the apple is softened. If

the mix is too dry, add a little splash of water.

• Add the dried cranberries (or other dried fruit) and chia seeds, and stir.

• Keep stirring until the chia seeds have thickened. Then add the orange zest.

• To serve, spoon the fruit compote into a bowl and top with coconut yogurt or oat cream,

and a sprinkle of toasted seeds.

Berry Ice-cream Serves 2 Ingredients:

3 frozen bananas (chopped into medium chunks)

1/2 cup frozen blueberries (or other berries)

1/4 cup coconut cream or oat cream

Method:

• Place all the ingredients in your high-speed blender and blend until they turn into a

smooth, thick ice cream. You may need to stop and scrape the sides of the a few times.

• Serve immediately with your choice of topping (for example fresh fruit, desiccated

coconut, or granola).

• You can also store leftovers in the freezer to enjoy later. It will still taste amazing, but the

texture will be more solid.


High-Protein Green Smoothie

Ingredients: 1/2 zucchini

1 handful spinach

1 banana (peeled)

1/4 cup silken tofu (alternatively, you can use 1 tbsp of chia seeds, flax seeds, or hemp seeds)

1/2 cup unsweetened almond milk, soy milk, oat milk, cashew milk, or hemp milk

Method: • Place all ingredients in your high-speed blender.

• Blend until smooth.

High-Protein Berry Smoothie

Ingredients: 1/2 cup blueberries or frozen blueberries

1 banana (peeled)

1/4 cup silken tofu (alternatively, you can use 1 tbsp of chia seeds, flax seeds, or hemp seeds)

1/2 cup unsweetened almond milk, soy milk, oat milk, cashew milk, or hemp milk

1 drop vanilla extract (optional)

Method: • Place all ingredients in your high-speed blender.

• Blend until smooth.


Quick & Easy Coconut Porridge Serves 2

Ingredients: 1/2 cup gluten-free oats

1 1/2 cups water

1/4 cup desiccated coconut

1/4 cup dried berries (alternatively chopped apricots, prunes or dates)

1 drop vanilla extract

Method: • Place the oats and water in a saucepan and bring to the boil. Stir and turn down the heat

to a simmer.

• Keep cooking for 3-5 minutes, stirring frequently, until thickened.

• Add the desiccated coconut, dried fruit and vanilla. Cook for 1 more minute, then serve.

Almond Cookies Makes 12 cookies

Ingredients: 2 tbsp ground flax seeds or ground chia seeds

2 tbsp water

1/3 cup maple syrup

Zest of one orange

1/2 tsp almond extract (optional)

1 cup ground almonds

1/2 cup whole almonds

3 oz dark chocolate (80% cacao) (optional)

Method: • In a small bowl, place the flax or chia seeds and water. Mix well and set aside to thicken

for 5 minutes.

• Meanwhile, chop the almonds coarsely.

• Then, add the maple syrup, orange zest and almond extract and whisk to combine.

• Add the ground almonds and chopped almonds and mix until you have a sticky cookie

dough.

• Divide into 12 pieces, roll each portion between your palms, then flatten and place on a

lined baking tray.

• Bake in a preheated oven at 350F for 15 to 20 minutes, or until they are lightly browned.

Allow to cool completely.

• If using chocolate, melt it by placing it in a bowl over hot water, then dip each cookie and

place it on a lined tray or board. Allow to set for 10 minutes.

• Store in an airtight container for up to 5 days.


Chia and Berry Jam Makes around 2 cups

Ingredients: 2 cups frozen raspberries

2 cups frozen blueberries

1/4 cup chia seeds

The juice and zest of one orange

3 tbsp maple syrup

Method: • Place the all the ingredients in a medium mixing bowl. Cover and let the mixture defrost

at room temperature for 3 hours or in the fridge overnight.

• Once defrosted, use a potato masher or a serving fork to mask up the mixture to your

desired consistency.

• Spoon into an airtight jar and store in the fridge for up to 5 days.

• Serve it with peanut butter and toast, spoon onto porridge or pancakes…


Ready, Set, Smile!

Congratulations for making it to the end of this book! By now you know that gum disease is not

just about keeping your teeth clean, but also about supporting your immune system to deal with

mouth bacteria and inflammation. The most exciting thing? Discovering that gum disease is

preventable and reversible with the right strategies and natural treatments.

You now have the tools you need to tackle periodontitis from the outside - you know the gold

standard in oral care, the most effective ways to keep your teeth and gums clean, and the best

natural treatments to fight mouth bacteria.

And you have the tools to tackle periodontitis from the inside - you know which foods are best

avoided, and which foods support your gut, your immune system, and your overall health.

You’ve learned the role mindset, meditation and movement also play in wellbeing and how you

can include these into your lifestyle.

So, print out those cheat sheets and start healing your gums today! Take it one day at a time and

begin putting into practice these changes. You will be smiling brightly again before you know it.


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