My understanding of oral health has shifted from striving for squeaky-clean teeth to focusing on supporting the good microbes in my mouth. It’s all about balance—rather than killing all bacteria, the goal is to encourage the beneficial ones.

Recently, a family member shared that they were in agony with a dental problem and struggling to find a dentist. This reminded me of an article I wrote for Live Science about tongue brushing, where I learned a lot about the oral microbiome.

Since then, I’ve taken preventive measures more seriously, explored natural practices, and noticed significant improvements in my gums and teeth. I no longer get that icky feeling in my mouth that used to signal it was time to visit the hygienist.

The human mouth contains over 700 strains of bacteria, but only a tiny fraction contribute to tooth decay and gum problems. One of the main culprits sounds like a sci-fi movie villain: Streptococcus mutans.

Here are my top tips for helping the good bacteria stay in control while keeping the harmful ones at bay.

Oil Pulling

This ancient practice involves swishing oil around the mouth for up to 20 minutes. While I’ve never done it for that long, even a few minutes can be beneficial. I use coconut oil, as studies suggest that its lauric acid effectively breaks down oral biofilms—sticky, slimy layers formed by plaque-forming bacteria. If left unchecked, these biofilms harden into tartar.

How to Do It:

1. First thing in the morning, take a small amount of coconut oil (or another good-quality oil like sesame or olive) and swish it around your mouth. Some experts recommend lightly brushing your teeth beforehand.
2. After a few minutes, spit the oil into a food bin rather than the sink to avoid clogging pipes.
3. Rinse with warm water and spit it out.

I’ve noticed significantly less gum inflammation, plaque, and tartar buildup since incorporating oil pulling into my routine. However, it won’t remove existing tartar—only a dentist can do that.

Herbal Rinsing

Every day, I make a teapot infusion of fresh herbs around mid-morning. I throw in a mix of herbs, dandelions, spices, and even leftover bits of ginger to avoid waste. Some days, it tastes better than others, but you get used to the earthy flavor—and the nutrient content is incredible! Whatever remains in the pot becomes my mouthwash for the day, diluted with warm water.

One herb I regularly include is rosemary (Rosmarinus officinalis). Several studies have highlighted its antimicrobial and therapeutic properties for oral health. One study published in the International Journal of Clinical Paediatric Dentistry found that rosemary extract inhibits the early biofilm formation of Streptococcus mutans, potentially helping to prevent cavities.

Other studies suggest that rosemary can improve gingivitis by reducing bleeding gums, plaque buildup, and biofilm formation.

Other Beneficial Herbs and Spices:

• Clove
• Turmeric
• Mint
• Ginger
• Aloe vera

Natural Toothpaste Choices

Natural toothpastes have improved significantly in recent years. Their key benefit is that they support the good bacteria in your mouth rather than disrupting the natural balance.

When choosing toothpaste, check for sodium lauryl sulfate (SLS). Studies indicate that SLS kills off both good and bad microbes, which can disrupt oral microbiome balance. Other ingredients to avoid include triclosan, chlorhexidine, artificial colors, and sweeteners.

Final Thoughts

Think of brushing your teeth as a method to break up biofilms and remove unwanted debris, rather than just scrubbing for a squeaky-clean feeling. Use a little natural toothpaste, floss between your teeth, and don’t forget to rinse!

By focusing on balance rather than elimination, you can create a healthier oral environment that helps to prevent gum disease and cavities naturally.

(This is general guidance so please check with your dental health professional that any new regime is right for your circumstances).