Gum disease raises your risk of diabetes. Diabetes raises your risk of gum disease. Each condition can make the other one worse.
But did you know that diabetes can make you more prone to tooth decay, as well?
A 2022 study found that while 67.9% of all participants had experienced caries – that’s the clinical term for decay – that rate soared to 79.6% among those with diabetes. Other studies have shown that diabetic patients also tend to have oral conditions that make them more caries-prone – higher counts of S. mutans, for instance, one of the major pathogens involved in the decay process; and lower salivary flow, lower calcium levels, and a more acidic oral environment.
Now, new research suggests one factor that may play a role in this relationship between diabetes and decay: fiber intake.
To explore the relationship, researchers analyzed data from over 2400 diabetic patients who participated in the National Health and Nutrition Survey (NHANES) from 2015 to 2020. They split the patients into two groups: half who ate more fiber than the median intake and half who ate more. Then they looked to whether each had untreated cavities or a history of decay.
Nearly 90% of all patients had a history of decay, and roughly 30% had untreated caries. But those who ate more fiber proved less likely to have either compared to those who ate less. This was particularly the case for women, younger adults, those with high blood pressure, and those with income above the poverty line.
The research team suggests that fiber intake may indicate a healthier overall diet, which has lots of positive consequences, of course.
The reduced dental caries risk associated with the intake of dietary fiber-rich vegetables and fruits may be related to the fact that these foods are rich in nutrients that limit the development of dental caries, such as isethionates and polyphenols. In addition, it is not possible to consume excessive amounts of the naturally occurring sugars in fruits and vegetables, and the active substances (antioxidants) that are widely available in fruits and vegetables reduce inflammation and improve endothelial function.
Increasing your fiber intake can be simple and delicious. Here are some practical tips to help you get more fiber from real, minimally processed foods:
- Eat more fresh produce. Include a variety of vegetables in your meals, including leafy greens and cruciferous vegetables such as broccoli and Brussels sprouts, which are especially high in fiber. Make a place for whole fruit in your meals, as well.
- Eat the skins – whenever possible, whether fruit or veg. They contain a lot of fiber.
- If you choose to eat grains, opt for whole grains, including oats, brown rice and pseudo grains such as quinoa, buckwheat, millet, and amaranth.
- Incorporate legumes. Add beans, lentils, and chickpeas to soups, salads, and casseroles – all excellent sources of fiber.
- Make any snacks high-fiber ones. Nuts and seeds are great, whether eaten alone, sprinkled on salads, yogurt, or oats. Whole fruit is a good option, too.
- Use a fiber supplement if needed. It’s best to get fiber from food alone, but if you find that challenging, consider using a fiber supplement such as psyllium husk.
- Drink plenty of water. This helps fiber move through your digestive system.
