A Mediterranean diet rich in fruits, vegetables, and olive oil may do more than benefit your heart – it could also keep your gums healthy.
New research from King’s College London has found that people who eat in a Mediterranean-style way tend to have healthier gums and lower levels of inflammation than those who consume red meat frequently.
What Does the Mediterranean Diet Have to Do With Gum Health?
In the study, 200 hospital patients from the King’s College London Oral, Dental and Craniofacial Biobank were assessed for their dental health, blood inflammation markers, and eating habits.
Those who frequently ate red meat and fewer plant-based foods had higher concentrations of inflammatory substances in their blood, including Interleukin-6 (IL-6) and C-reactive protein (CRP). These are often linked to gum disease and other inflammatory conditions.
Meanwhile, participants who followed a diet rich in vegetables, legumes, fruits, and olive oil (all staples of the Mediterranean diet) showed lower levels of inflammation and better gum health overall.
Why Reducing Inflammation Matters for Your Gums
Gum disease begins with inflammation, a biological response to plaque build-up and bacteria along the gum line. Over time, this inflammation can damage the tissues and bone that support your teeth.
A plant-forward Mediterranean diet may help to counter this by supplying nutrients and plant compounds that naturally regulate immune function and inflammatory activity. These include antioxidants, omega-3 fatty acids, and phytochemicals found in olive oil, leafy greens, and colourful fruits.
More Than Just Oral Health Benefits
We already know that the Mediterranean diet lowers the risk of heart disease, neurodegenerative conditions, and even some cancers. The same anti-inflammatory effects that protect your arteries and brain may also support the tissues in your mouth.
In other words, what is good for your heart might also be good for your gums.
Dr. Giuseppe Mainas, first author and postdoctoral researcher at King’s College London, explained:
“Our findings suggest that a balanced, Mediterranean-type diet could potentially reduce gum disease and systemic inflammation. These aspects should be holistically considered when assessing treatment for periodontitis.”
Lead author Professor Luigi Nibali, Professor of Periodontology at King’s, added:
“There is growing evidence that diet plays an important role in maintaining gum health. A nutrient-dense, plant-rich diet could be a simple and sustainable way to support oral health at a population level.”
The Takeaway
Researchers are still uncovering exactly how diet affects gum disease risk, but their findings give you one more reason to fill your plate with vegetables, legumes, and olive oil — and to cut back on red meat.
References
- “Relationship between Mediterranean diet and periodontal inflammation in a UK population: A cross-sectional study” by Giuseppe Mainas, Giuseppe Grosso, Jason Di Giorgio, Joshua Hurley, Meaad Mohammed Alamri, Gaetano Isola, Mark Ide and Luigi Nibali, 15 September 2025, Journal of Periodontology. DOI: 10.1002/jper.70016
