How to Recalibrate Your Oral Microbiome: 5 Top Tips for January
January is the perfect time to reset your health. After the indulgence of the festive season, many people focus on improving their gut health, immunity, and overall wellbeing, but one crucial area is often overlooked: your oral microbiome.
At Optimal Dental Health, our holistic dental practice on Baker Street, London, we believe that a healthy mouth is the foundation of a healthy body. Modern research increasingly shows that the balance of bacteria in your mouth directly affects not only your teeth and gums, but also your digestion, inflammation levels, cardiovascular health, and immune system.
In this in-depth guide, we explain how to recalibrate your oral microbiome and share our five top tips for January to help you restore balance, prevent dental disease, and support your whole-body health.
What Is Your Oral Microbiome?
The oral microbiome is the community of bacteria, fungi, and microorganisms living in your mouth. A healthy oral microbiome contains a balanced mix of beneficial bacteria that protect your teeth and gums, control inflammation, and prevent harmful pathogens from dominating.
When this balance is disrupted, a state known as oral dysbiosis, where harmful bacteria can thrive. This imbalance is strongly linked to:
- Tooth decay (dental caries)
- Gum disease (gingivitis and periodontitis)
- Bad breath (halitosis)
- Enamel erosion
- Dry mouth
- Increased inflammation throughout the body
Factors such as sugar consumption, stress, smoking, acidic drinks, poor oral hygiene, mouth breathing, and overuse of antibacterial mouthwash can all negatively affect your oral microbiome.
Why January Is the Ideal Time to Reset Your Oral Microbiome
January represents renewal. After weeks of sugary foods, alcohol, late nights, and disrupted routines, your oral microbiome may be under strain. Recalibrating it now can:
- Reduce inflammation in the mouth
- Strengthen enamel naturally
- Improve gum health
- Support better digestion and immune health
- Prevent dental problems later in the year
A proactive approach early in the year can significantly reduce the need for invasive dental treatments in the future.
1. Reduce Sugar and Refined Carbohydrates
One of the most effective ways to rebalance your oral microbiome is to reduce your sugar intake.
Harmful oral bacteria feed on sugar and refined carbohydrates, producing acids that damage tooth enamel and inflame the gums. Frequent snacking is particularly damaging because it keeps acid levels high in the mouth throughout the day.
Holistic Dental Tip:
- Cut down or avoid sweets, cakes, fizzy drinks, and processed snacks
- Avoid sipping sugary or acidic drinks over long periods
- Choose whole foods such as vegetables, nuts, seeds, eggs, and quality proteins
Reducing sugar not only helps prevent cavities but also encourages beneficial bacteria to flourish.
2. Stop Using Mouthwash
Many people believe that a “clean mouth” means killing all bacteria, but this is one of the biggest misconceptions in dentistry.
Strong antibacterial mouthwashes can wipe out beneficial bacteria along with harmful ones, leaving the oral microbiome unbalanced and more vulnerable to disease.
What to Do Instead:
- Avoid daily use of alcohol-based or antibacterial mouthwash
- If needed, use a gentle, microbiome-friendly rinse such as warm water and salt
- Focus on mechanical cleaning with brushing and interdental cleaning
3. Improve Your Brushing and Interdental Routine
A consistent, gentle oral hygiene routine supports healthy bacteria while removing plaque that harbours harmful microbes.
Best Practices for a Healthy Oral Microbiome:
- Brush twice daily
- Use a non-toxic, fluoride-free toothpaste
- Clean between teeth daily with floss or interdental brushes
- Avoid aggressive brushing, which can damage gums and enamel
Your goal is not sterilisation, but creating an environment where beneficial bacteria can thrive.
Regular professional hygiene appointments at a holistic dental practice like Optimal Dental Health can also help reset the oral environment without unnecessary chemical disruption.
4. Support Your Oral Microbiome with Nutrition and Saliva Flow
Saliva plays a vital role in maintaining a healthy oral microbiome. It neutralises acids, delivers minerals to enamel, and helps control bacterial populations.
Ways to Increase Saliva Naturally:
- Stay well hydrated
- Chew sugar-free gum containing xylitol
- Eat crunchy vegetables like celery and carrots
- Breathe through your nose rather than your mouth
Nutrient deficiencies can also weaken oral health. Vitamins A, C, D, K2, magnesium, and omega-3 fatty acids all support gum health and immune function. A whole-body, nutritional approach is central to holistic dentistry and long-term oral health.
Oral Microbiome Marker Testing:
At Optimal Dental Health, we are proud to be an official provider of the oral microbiome test by Regenerus Labs. The test offers an in-depth look at the bacteria, archaea, and fungi in the mouth, key players in both oral and overall health.
Using advanced shotgun sequencing, it analyses a saliva sample to identify up to 700 microbes. The test reports on 25 potential pathogens linked to plaque, cavities, gum disease, and inflammation, along with 16 opportunistic taxa associated with specific health risks.
Results include only detected microbes, with a focus on the balance between beneficial (commensal) and harmful (pathogenic) species.
If you are interested in booking an Oral Microbiome Test with us, please call our friendly team on 020 3921 1000 or email us at hello@optimaldental.co.uk. Alternatively, you can fill out a form here.
5. Book a Holistic Dental Health Check
If you want to truly recalibrate your oral microbiome, professional guidance is invaluable.
At Optimal Dental Health in Baker Street, London, we take a whole-body, minimally invasive approach to dentistry. Our comprehensive assessments look beyond symptoms to identify underlying causes of imbalance, including:
- Gum inflammation and periodontal risk
- Bite and jaw stress
- Airway and breathing patterns
- Lifestyle and dietary factors
Early intervention can prevent more serious dental and systemic health issues later on.
The Link Between Oral Health and Overall Health
Scientific research increasingly confirms the connection between poor oral health and conditions [1] such as:
- Cardiovascular disease
- Diabetes
- Digestive disorders
- Autoimmune conditions
- Chronic inflammation
By recalibrating your oral microbiome, you are supporting not just your smile, but your long-term wellbeing. Our team of holistic dentists in London are here to help.
About Dr James Goolnik
Dr James Goolnik is the founder and clinical director of Optimal Dental Health and one of the UK’s leading voices in holistic and health-focused dentistry.
With decades of clinical experience, Dr Goolnik is known for his minimally invasive approach and his commitment to helping patients achieve optimal oral and overall health. He regularly lectures on the connection between dentistry, systemic health, and preventive care.
Dr Goolnik is also the co-founder of Optimal Dental Health on Baker Street, London, a practice recognised for combining advanced dental science with holistic principles. His expertise in oral microbiome balance, gum health, and preventive dentistry makes him a trusted dentist for patients seeking long-term solutions rather than quick fixes.
