If you’re suffering with bleeding gums, you may be wondering what are the best foods that help bleeding gums and why? Generally speaking, an organic (chemical free) diet and exercise are essentials for a healthy body, mind and spirit. But, today, we want to focus on certain foods that will greatly improve your oral health.

Foods that help bleeding gums

There are many foods that help bleeding gums heal. Gums that are healthy and well-nourished have less chance of bleeding. When it comes to healthy diets, fresh and organic fruits and vegetables are great options for preventing and resolving bleeding gums.

But how do you decide which ones to include in your daily routine?

Foods that help bleeding gums include those that:

  • Are rich in vitamin C
  • Contain beta-carotene and vitamin A
  • Are high in omega-3s
  • Contain high levels of B vitamins
  • Contain probiotics

Read on to discover which foods you should include in your diet to help heal your bleeding gums. And which types of foods you should avoid to keep your mouth in top shape.


Vitamin C-rich foods that help bleeding gums

Vitamin C is one of the most essential vitamins to include in your diet. This vitamin helps to increase collagen and also acts as an anti-inflammatory agent to help reduce the pain and swelling that often occurs with gum disease.

According to researchers, people with bleeding gums often lack vitamin C, so adding more of this essential vitamin to your diet can help you avoid the pain associated with gingivitis.

Vitamin C-containing foods that help bleeding gums include:

  • Berries

    Berries are a great food to eat if you have gum disease. Berries have a high amount of vitamin C, which can be very beneficial for your oral health.

    Berries, such as blueberries, raspberries, black and red currants, and strawberries, are all packed with antioxidants, fiber, and other important nutrients that can help to prevent gum disease as well as tooth decay.

  • Cranberries

    Yes, cranberries are a type of berry. But this superfood has so many amazing nutrients that help bleeding gums, they deserve to be listed by themselves.

    Not only are cranberries high in vitamin C — one cup of raw cranberries has a whopping 25% of your daily requirement — but they also contain manganese, copper, iron, calcium, and vitamins A, K, E, and B-complex vitamins.

    Be sure you are choosing organic, fresh, or dried cranberries. Stay away from products such as canned cranberry sauce and juice cocktails because they contain a lot of added sugar which will negatively impact your oral health.

  • Bell peppers

    When you’re looking for foods that help bleeding gums, bell peppers are a great addition to your diet.

    Both red and green organic bell peppers are excellent sources of vitamin C. Nearly 300% of your daily vitamin C needs can be found in just one cup of red bell peppers. Green bell peppers, on the other hand, contain 130% of the daily recommended intake of vitamin C.

Foods with beta-carotene and vitamin A

Beta-carotene plays an important role in keeping your gums healthy. It reduces inflammation and provides your body with the elements it needs to create vitamin A.

When choosing foods that help bleeding gums, look for those that are high in beta-carotene and vitamin A.

Vitamin A can help prevent gum disease through its anti-inflammatory properties. The vitamin A content in organic vegetables can also keep your teeth and gums strong and healthy by promoting the growth of new tissues.

Dark leafy greens

When you think of beta-carotene, you may think of orange-colored vegetables. But it’s also found in dark green vegetables as well.

Dark leafy greens such as organic spinach, kale, Swiss chard, turnip greens, and collard greens are rich in beta-carotene, vitamin A, and vitamin C, making them among the best foods that help bleeding gums.

These greens are easy to incorporate into your diet and can be added to salads, sandwiches, soups, and smoothies.

Dark leafy greens are also rich in iron, which is another important mineral to have in your diet if you suffer from gum disease. Iron helps you produce red blood cells, which are responsible for transporting oxygen throughout your body.

Sweet potatoes

Sweet potatoes — and yams — are great anti-inflammatory foods that help bleeding gums. Organic sweet potatoes are an excellent source of many nutrients, including beta-carotene, magnesium, vitamin B6, and vitamin C — all of which help improve oral health.


Carrots are another great source of beta-carotene. One cup of cooked carrots has 120% of your recommended daily allowance.

Because carrots — and sweet potatoes — are root vegetables, it is especially important to buy organic as they are more likely to absorb any chemicals in the soil they grow in.

High omega-3 fatty acid foods that help bleeding gums

Omega-3 fatty acids are another essential nutrient for maintaining healthy gums. These fatty acids are found in foods such as wild-caught fish, organic walnuts, almonds, and avocados.

Omega-3 fatty acids have been shown to be effective at reducing gum inflammation and can help to prevent gum disease. Eating these fatty acids regularly can not only help to improve your oral health but your overall health as well. banner

Omega-3 fatty acids can also improve the health of your teeth and gums by promoting the formation of new and healthy tissues.

Don’t forget to consume some high quality seafood

Fish and other seafood are excellent sources of omega-3s. Especially fatty fish found in cold waters, such as salmon, herring, sardines, and mackerel.

These fish have high amounts of EPA and DHA omega-3 fatty acids. Both have anti-inflammatory effects on the body and are great for the immune system. DHA is especially beneficial for oral health.

Nuts and seeds

Organic nuts and seeds are rich in healthy fats and minerals that can promote healing in your gums. They are also very high in omega-3 fatty acids, which reduce inflammation and promote healthy gums.

Nuts and seeds are also excellent sources of protein, which can help keep your teeth strong. Strong teeth are less susceptible to tooth decay and gum disease.

The only (minor) downside to eating nuts and seeds is that they potentially have sharp or rough edges, which can irritate gum tissues.  Just be careful to chew well.

Foods rich in B vitamins to help bleeding gums

B vitamins can help restore normal gum tissue, which can be very beneficial for people with gum disease. B vitamins can also help lower your homocysteine levels, which is an amino acid that is linked to an increased risk of gum disease.


Organic beans have a long history as part of a healthy diet. They have been linked to a reduced risk of many diseases, including heart disease and diabetes. Beans are also naturally linked to better oral health.

Beans such as black beans, pinto beans, and chickpeas are high in B vitamins. They are rich in fiber, Vitamin B6, folate, and minerals such as iron and magnesium. All these contribute to better gum health making them good foods that help bleeding gums.

Beans are very easy to cook and can be served as a side dish or added to salads. They are also very affordable and can be easily purchased in bulk to save money.

Foods that help bleeding gums heal should contain natural probiotics

Assorted fermented foods

In recent years, researchers have been studying how probiotics may be beneficial in treating oral infections. Probiotics are the good bacteria found in certain foods which help keep the microbes in your body in balance.

When the bacteria in your mouth become unbalanced due to poor hygiene or other factors, foods that naturally contain probiotics can help with bleeding gums and other oral health concerns.

Raw yogurt and kefir

Both yogurt and kefir are fermented dairy products. Each is loaded with beneficial probiotics that can help support your overall health, including helping to maintain healthy gums.

The helpful bacteria in yogurt and kefir can reduce the growth of certain bacteria that cause gum disease and cavities.

However, be aware that not all yogurt contains probiotics. Read the labels and choose ones with live, organic and active cultures.

Fermented vegetables

Fermented foods such as non-GMO organic tempeh, raw sauerkraut, fermented pickles, miso, and kimchi are made from vegetables such as cabbage, soybeans, radishes, and cucumbers. The fermentation process is a way of preserving food that adds healthy bacteria or probiotics.

Often store-bought items such as sauerkraut or pickles have been processed in such a way that they no longer contain probiotics. Look for traditional foods that say they are fermented and require cool storage or refrigeration.

Fermented tea

Kombucha is green or black tea that has been fermented. Originally a traditional drink from China, it has gained in popularity worldwide.

The probiotics in this lightly fizzy and tangy drink are good not only for oral health but for balancing healthy gut bacteria and aiding digestion.

Foods to avoid

Just as there are foods that help bleeding gums, there are certain ones to avoid.

Starchy or processed foods can contribute to gum inflammation. These types of foods stick to teeth and break down into sugars.

Sugar is well-known to contribute to gum disease and cavities. The sugar feeds the bacteria that cause plaque which then leads to swollen and bleeding gums and eventually gum disease.

Watch out for sugary foods such as candy, chocolate, applesauce, white bread, pasta sauce, sports drinks, and sodas. Sugar is in more things than you may realize!

If you have gum disease, acidic foods are another type to avoid. They will irritate and make your bleeding gums worse. Foods with high acid contents include citrus fruits and juices, tomatoes, black coffee, and tea.

Heal bleeding gums the natural way

By making a few simple changes to your diet, you can greatly improve your oral health and help your bleeding gums improve.

Fresh organic vegetables and fruit, dark leafy greens, berries, beans, nuts and seeds, whole grains, and omega-3 fatty acids are all foods that help bleeding gums and are great foods to add to your diet.

Did you know that up to 80% of disease symptoms are triggered by problems in the mouth? Find out how you can reverse gum disease and fix problems in the mouth naturally from many of the finest holistic doctors in the world.

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