It’s true that your overall health starts with your gut. And your gut starts in your mouth. Your mouth is a major part of your microbiome and houses thousands of different species of bacteria [1]. Some bacteria contribute to your oral health while others can cause a variety of issues not only in your mouth but in your entire body. Studies link oral infections to diseases including Alzheimer disease, diabetes, cardiovascular disease, cancer, inflammatory bowel disease, rheumatoid arthritis, nonalcoholic fatty liver disease and obesity [2].

Your diet/nutrition, stress levels, genetics, oral hygiene practices and even how you breathe can impact your oral health. Be sure to visit your dentist regularly and follow their instructions for oral care. If you can, find a functional dentist that uses bio-compatible materials and ozone in their practice.

There are certain things you can do beyond just brushing and flossing that significantly improve what’s going on in your mouth. Here are my top tips to hack your mouth for better oral health:

1. Skip the mouthwash.

Most mouthwashes are alcohol-based. Alcohol kills bacteria – including the good ones in your mouth that make nitric oxide. Studies link alcohol-based mouthwash use to high blood pressure [3] and diabetes [4]. Instead…

2. Do oil pulling.

Oil pulling involves swishing oil around in your mouth for 10-15 minutes and then spitting the oil out (be sure to spit it out into the trash so you don’t clog your sink). The oil can disrupt bacterial biofilms in your mouth. Studies show oil pulling helps reduce bacteria and dental plaque score [5]. I like using coconut oil or MCT oil because they are anti-microbial and anti-inflammatory.

3. Tape your mouth at night.

Mouth breathing is a major cause of dental decay. Your saliva naturally makes compounds that reduce the acidity in your mouth that can cause tooth decay. But mouth breathing dries out your mouth. As a result, your mouth becomes more acidic and your teeth become more susceptible to decay. Nose breathing is much better for your entire biology. It helps improve immunity, facial structure, oxygenation, and nitric oxide levels. To prevent mouth breathing, you can tape your mouth at night with a piece of medical-grade tape. Just put a tiny piece vertically over your lips so you can still breathe out of the sides of your mouth if you need to. You can also purchase special mouth tape that goes around your lips and stimulates the muscles around your mouth to keep your mouth closed.

4. Use hydroxyapatite toothpaste.

Hydroxyapatite is a key component of your teeth. When acid disrupts hydroxyapatite, this causes your enamel to break down and can lead to tooth decay. Brushing with toothpaste that contains hydroxyapatite can help restore demineralized tooth surfaces [6]. It’s a great alternative to fluoride toothpaste.

5. Chew xylitol gum in between meals.

Xylitol is a sugar alcohol naturally found in many fruits and vegetables. It inhibits acid-causing bacteria from growing and from producing acid (which is a major cause of tooth decay) [7]. Chewing xylitol gum in between meals is a great way to stimulate saliva production and prevent bacterial acids from ruining your enamel.

6. Take an oral microbiome test.

My friends at Viome created a test that analyzes your oral microbiome and then gives you specific recommendations based on your results. They give you Oral Health Scores that identify which foods, prebiotics, probiotics, postbiotics, and other ingredients will be most beneficial for your mouth and overall health. You can then order customized supplements for your specific needs.

7. Take minerals.

Your teeth are made of minerals, especially calcium and phosphorus (in the form of hydroxyapatite). You need adequate minerals in your diet to support healthy teeth. I take Minerals 101 from my company, Suppgrade Labs.

8. Take fat-soluble vitamins D3 and K2.

You need vitamin D3 to absorb calcium and you need vitamin K2 to direct that calcium where it needs to go – into your teeth and bones. I like to take vitamins D, A, K and E together because they work together. I use vitamin DAKE from Suppgrade Labs. Take fat-soluble vitamins with a meal because they require fat for absorption.

9. Take an oral probiotic.

Oral probiotics can be an effective way to populate your mouth with good guys. I like Streptococcus salivarius M18 which can help reduce plaque accumulation and gingival inflammation [8]. You can purchase this as lozenges. Or you can use a custom one from Viome if you take their Oral Intelligence test.

10. Use a tongue scraper.

Studies show that about half of the cases of bad breath that originate in the mouth are caused by bacterial residue on your tongue [9]. Using a tongue scraper is much more effective in removing these residues than just brushing your tongue.

There you have it – my top biohacking tips for supporting your oral microbiome. Try them and you’ll be amazed at the good report you get on your next dentist visit!

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