- A new UK study found that following the Mediterranean diet was linked to lower gum inflammation.
- Eating red meat was especially associated with worse gum health.
- Mediterranean diet staples like olive oil, beans, leafy greens and fish may help support gum health.
Could the food on your plate influence your next trip to the dentist? A new study published in the Journal of Periodontology suggests it might. Researchers in the UK found that people who ate more Mediterranean-style foods—like vegetables, beans, olive oil, nuts and fish—had less gum inflammation, while those who ate more red meat showed the opposite trend.
Why does this matter? Gum inflammation is the first step toward periodontal disease, which can eventually lead to tooth loss. And it doesn’t stop there: research shows gum disease is linked to heart problems and other inflammatory conditions. This study suggests that the same eating habits that protect your heart may also protect your smile.
How Was This Study Conducted
Researchers from the King’s College London recruited about 200 adults in the UK to examine the connection between diet and gum inflammation. Participants filled out detailed questionnaires about what they typically ate, which were then scored against a Mediterranean diet index.
The researchers also measured participants’ gum health using clinical markers of periodontal inflammation. This cross-sectional design allowed them to look for associations between diet patterns and gum inflammation at a single point in time.
What Did the Study Find?
Here’s the main finding: People who more closely followed the Mediterranean diet had lower levels of gum inflammation. The protective effect seemed strongest in people who ate plenty of plant-based foods and healthy fats.
In contrast, eating red meat was linked with worse gum health. The researchers noted that higher red meat consumption was particularly associated with greater periodontal inflammation, even after accounting for other factors.
That doesn’t mean diet is the only factor in gum health—oral hygiene and genetics matter, too—but the study adds compelling evidence that your dinner plate can influence what happens at the dentist’s chair.
Of course, there are caveats. The study was relatively small and cross-sectional, meaning it can only show associations, not cause and effect. More large-scale, long-term research will be needed to confirm these findings.
How Does This Apply to Real Life
So what does all this mean when you’re planning meals? The study reinforces that eating more Mediterranean-style foods can be good for your gums as well as your overall health. Try working more of these staples into your week:
- Olive oil in place of butter or creamy dressings
- Beans and lentils as hearty bases for soups, stews or salads
- Leafy greens like spinach, kale or arugula added to sandwiches, super green pasta or omelets
- Fish, especially fatty varieties like salmon or sardines
- Nuts for snacks, salad toppers or mixed into grain bowls
That doesn’t mean red meat is off-limits, but the study offers another reason to keep portions moderate and swap in plant proteins or fish more often.
And don’t forget the basics: brushing, flossing and regular dental checkups still matter. Pairing those habits with an anti-inflammatory way of eating means you’re giving your gums (and the rest of your body) a stronger foundation for long-term health.
Our Expert Take
A new study in the Journal of Periodontology found that eating a Mediterranean-style diet was linked with healthier gums, while higher red meat intake was associated with worse gum health. While the research is still early, adding more vegetables, beans, nuts, olive oil and fish to your meals—and cutting back on red meat—may give your gums a boost. Combined with good oral hygiene, these dietary choices could support both your smile and your overall well-being.
