Study Show Links Between Oral Health and Mediterranean Diet

Extra Virgin Olive Oil Infused Diet Linked To Improved Oral Microbiome

^{Updated March 26th 2025}

Extra Virgin Olive Oil And Healthy Gut Microbiome: What’s The Link?

Your diet affects every aspect of your health, including your smile. While many of us focus on exercising or cutting sugar for overall wellness, fewer are aware of how important nutrition is for maintaining oral health. Among various dietary approaches, the Mediterranean Diet is emerging as a powerhouse for oral health, thanks to its unique composition and one star ingredient: extra virgin olive oil.

This post explores how the Mediterranean Diet and high quality extra virgin olive oil can improve your oral health, backed by research into their effects on your oral microbiome, gum disease, and dental health.

The Mediterranean Diet which includes healthy fats like extra virgin olive oil has been linked to positive influence on oral health, according to new research.

In the realm of health and wellness, the spotlight often shines brightly on the Mediterranean diet, celebrated for its cardiovascular, weight management, and longevity benefits. However, a fascinating new study reveals that the perks of this diet extend even further, offering a protective shield for our oral health. For health enthusiasts and foodies alike, understanding the links between the Mediterranean diet, the oral microbiome, and overall oral health opens up new avenues for maintaining wellness.

Research Links Mediterranean Diet To Reduced Oral Disease

Several studies suggest that following the Mediterranean Diet can lower the risk of oral diseases such as periodontitis (gum disease) and cavities. This diet is renowned for being rich in fruits, vegetables, fish, whole grains, and of course, olive oil.

A key element is its anti-inflammatory properties. Gum disease and dental decay are often driven by inflammation caused by harmful bacteria in the mouth. The Mediterranean Diet’s nutrient-rich and anti-inflammatory foods help to manage this issue, acting as a defence barrier for your teeth and gums.

For instance, research conducted by the International Journal of Environmental Research and Public Health highlights the Mediterranean Diet’s ability to combat chronic inflammation. This anti-inflammatory effect extends to oral tissues, reducing the severity and progression of gum disease.

A review article published in the Journal of Oral Microbiology also found that adherence to the Mediterranean Diet “is linked to the prevention of several metabolic and chronic degenerative pathological processes, including oral diseases” and that the diet “may represent a potential player in the link between oral microbiome and oral diseases.”

The recent study in question highlights a significant reduction in oral diseases among those who adhere to the Mediterranean diet. This dietary pattern, rich in fruits, vegetables, legumes, nuts, whole grains, and, notably, abundant in extra virgin olive oil, not only nourishes the body but also fortifies our mouths against various ailments.

What Is The Oral Microbiome?

To understand how diet impacts oral health, we need to first understand the oral microbiome.

Your oral microbiome is an ecosystem of bacteria, fungi, and other microorganisms living in your mouth. Some bacteria are helpful, protecting your teeth and gums, while others can cause plaque build-up and disease when left unchecked. Keeping a balanced microbiome is essential for maintaining healthy teeth and gums.

Poor diet choices, like foods high in sugar or processed ingredients, can disrupt this balance by feeding harmful bacteria. Over time, this leads to inflammation, cavities, and gum disease. By contrast, the Mediterranean Diet supports a balanced oral microbiome with its nutrient-dense, unprocessed food choices.

As explained in a report on the study in The Olive Oil Times;

The oral microbiome is the second largest and most diverse microbiome after the gut. Comprising approximately 700 species of microorganisms, it is a complex system whose equilibrium is vulnerable to changes in composition.

This system includes bacteria, fungi, viruses, archaea (single-celled organisms such as methanogens) and protozoa (single-celled organisms such as Entamoeba gingivalis).

According to the United States Centers for Disease Control (CDC), there is a strong correlation between oral disease, especially periodontitis, and chronic systemic diseases.

The World Health Organization further notes that poor oral health is a regular cause of pneumonia in older adults.

The authors note that the oral cavity serves as a reservoir of Staphylococcus aureus, a bacterium that, while ordinarily harmless, can become an opportunistic pathogen causing respiratory and sinus infections.

It is also a leading cause of death among antimicrobial- and antibiotic-resistant pathogen strains such as MRSA, a strain of Staphylococcus aureus.

How Do Polyphenols In Extra Virgin Olive Oil Help Oral Health?

Extra virgin olive oil is the crown jewel of the Mediterranean Diet, and its benefits for oral health stem largely from its rich content of polyphenols. These are plant-based compounds with potent antioxidant and antimicrobial properties.

Polyphenols fight harmful bacteria in the mouth, maintaining a balanced microbiome and reducing the risk of gum disease and tooth decay. For example, research published in the Journal of Clinical Medicine found that polyphenols in olive oil can inhibit the growth of bacteria like Streptococcus mutans, which is responsible for cavities.

What’s more, polyphenols protect oral tissues from oxidative stress caused by harmful free radicals. Oxidative stress can weaken gum tissues, making them more susceptible to inflammation and infection. By neutralising these free radicals, polyphenols help to keep your gums healthy and resilient.

One of the Mediterranean diet’s staples, extra virgin olive oil, is rich in polyphenols. These natural compounds are not just powerful antioxidants; they also possess antimicrobial properties that contribute to a balanced oral microbiome. By inhibiting harmful bacteria’s growth and encouraging beneficial ones, polyphenols help protect against gum disease, reduce inflammation, and even combat bad breath. This makes extra virgin olive oil not just a culinary delight but a potent ally for oral health.

Research has shown that polyphenols have antimicrobial effects on oral pathogens such as Staphylococcus aureus and Porphyromonas gingivalis, a bacterium linked to numerous diseases, including periodontitis, Alzheimer’s disease and rheumatoid arthritis.

Among patients usually prone to severe periodontitis, adherence to the Mediterranean diet correlated positively with healthier oral habits, including increased tooth count and improved dental plaque removal.

What Is The Mediterranean Diet And Is Extra Virgin Olive Oil Essential?

The Mediterranean Diet isn’t just about eating olive oil (though it’s undeniably important). This well-researched diet reflects the traditional eating patterns of countries bordering the Mediterranean Sea, including Greece, Italy, and Spain.

Here’s a quick breakdown of what a Mediterranean Diet typically includes:

• Fruits and Vegetables: High in vitamins and antioxidants that support overall and oral health.
• Healthy Fats: Sources like olive oil, nuts, and seeds are essential for reducing inflammation.
• Whole Grains: Packed with fibre to support healthy digestion and nutrient absorption.
• Lean Protein: Fish, poultry, and legumes provide amino acids essential for tissue repair, including gum health.
• Limited Red Meat and Sugar: Helps minimise processed foods and sugar that fuel harmful oral bacteria.

Meanwhile, extra virgin olive oil is critical to the diet, serving as the primary fat source. It’s used both as an ingredient and as a finishing touch to elevate the flavour of foods. This isn’t just about taste; its polyphenols, as we’ve seen, play an instrumental role in supporting not just oral health but heart and brain health as well.

The Mediterranean Diet is not prescriptive, allowing flexibility while encouraging mindful choices that lean towards fresh, whole foods.

This dietary pattern does more than just address nutrient deficiencies; it provides a harmonious blend of foods that collectively support health, including that of our teeth and gums.

The Mediterranean diet contains numerous elements rich in polyphenols: extra virgin olive oil, which contains oleocanthal, oleuropein and hydroxytyrosol; nuts, which contain proanthocyanidins; fruits, vegetables, red wine and herbs, which contain compounds such as naringenin, apigenin and kaempferol; and many others.

The Mediterranean diet is also rich in fiber, which has been shown to promote oral eubiosis, a state of equilibrium in which beneficial microbial species dominate.

The authors reference three studies in particular when discussing evidence supporting the positive effects of the Mediterranean diet on patients with periodontal inflammation compared to the Western-type diet.

The first, published in 2022, demonstrated a significant decrease in periodontal bleeding and surface inflammation in periodontal inflammatory patients after following the Mediterranean diet for six months.

These findings contrast notably with studies from 2005 and 2019, which showed an increased gingival inflammatory response in people following a Western-type diet characterized by the high consumption of refined grains and sugars.

The researchers concluded the review article by emphasizing the need to study further the link between adherence to the Mediterranean diet, oral diseases and the oral microbiome.

They also called on dentists to be more proactive in disseminating information about how diet impacts oral health:

“The dentist plays a fundamental role in promoting and disseminating the correct dietary habits based on healthy food choices among the population that, together with lifestyle, may significantly improve their general and oral health status.”

Journal of Oral Microbiology