Health begins in the mouth – a statement that holds more truth than many people realize. The oral flora, the totality of microorganisms in the mouth, plays a crucial role in our overall health. But what do we do when the oral flora is out of balance? In this article, you'll learn everything you need to know about "oral flora" and how you can actively contribute to strengthening and maintaining a healthy oral microbiome.
What is oral flora?
The oral flora (also called the oral microbiome) consists of billions of microorganisms, including bacteria, fungi, and viruses, that live on the tongue, gums, teeth, and other oral mucous membranes. In a healthy state, these microorganisms are in a natural balance and perform important functions:
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Protection against pathogenic germs
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Support in pre-digestion
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Regulation of the pH value
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Immune defense in the mouth
Why is a healthy oral flora important?
An intact oral flora is not only crucial for dental health, but also influences the health of the entire body. Numerous studies show that an imbalance in the oral flora (dysbiosis) is linked to various diseases:
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Caries and gum disease
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Halitosis (bad breath)
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Periodontitis
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Cardiovascular diseases
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Type 2 diabetes
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Respiratory diseases
Causes of disturbed oral flora
The balance of the oral flora can be disturbed by various factors:
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Unhealthy diet (high in sugar and carbohydrates)
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Poor oral hygiene
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Excessive use of antibacterial mouthwashes
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Taking antibiotics
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Smoke
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stress
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Hormonal changes
Building oral flora: The best strategies
1. Probiotics for oral health
Probiotics are live microorganisms that have beneficial health effects when consumed in sufficient quantities. Special oral probiotics can help restore and maintain the balance of the oral flora. They compete with pathogenic germs for nutrients and attachment sites and support the immune system.
Important oral probiotic strains:
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Streptococcus salivarius M18
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Lactobacillus reuteri
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Lactobacillus rhamnosus
These strains can be taken in the form of lozenges, capsules, or special dental care products. Studies show that they can combat bad breath, gingivitis, and tooth decay.
2. Adjust your diet
The right diet plays a crucial role in building a healthy oral flora:
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Avoid sugar and white flours, which feed harmful bacteria.
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Focus on fiber-rich foods that support good bacteria.
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Fermented foods such as yogurt, kefir, sauerkraut and kimchi provide natural probiotics.
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Drink enough water to produce saliva.
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Chew fiber-rich foods to stimulate saliva production.
3. Natural dental care
Avoid harsh mouthwashes containing alcohol and chlorhexidine, which can also kill beneficial bacteria. Instead:
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Use toothpaste with xylitol
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Use herbal mouthwashes with tea tree oil or sage
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Clean your tongue to reduce the bacterial film
4. Healthy lifestyle
A healthy lifestyle promotes stable oral flora:
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Reduce stress: Chronic stress impairs the immune system.
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Get enough sleep
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Stop smoking
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Regular exercise
5. Regular check-ups at the dentist
Preventive dental care is essential for early detection and targeted treatment of diseases. Professional dental cleanings can also help remove harmful plaque and positively influence the oral flora.
Home remedies to build up oral flora
In addition to medical probiotics and a healthy diet, there are proven home remedies:
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Coconut oil pulling: Rinsing with coconut oil for 5-10 minutes daily can help bind harmful bacteria.
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Sage or chamomile tea: Antibacterial effect, ideal for rinsing.
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Xylitol chewing gum: Promotes saliva production and has an anti-cariogenic effect.
How long does it take to build up oral flora?
Establishing a healthy oral flora is an individual process and can take anywhere from a few weeks to several months, depending on your initial condition. Consistent implementation of the strategies mentioned is crucial. Studies have shown that probiotics often show initial effects after just a few weeks.
Conclusion: Building up oral flora is worth it!
A healthy oral flora is much more than just a matter of fresh breath or beautiful teeth. It is the foundation of your well-being and can influence systemic diseases. With a balanced diet, targeted dental care, probiotic products, and a conscious lifestyle, you can sustainably strengthen your oral microbiome.
Tip: Incorporate a probiotic lozenge into your evening dental care routine to naturally support your oral flora.
