The Mouth Microbiome, Gut Health, and Systemic Inflammation
While most health and wellness circles tend to focus on the health of the gut microbiome, did you know that your mouth has its own unique ecosystem as well? It’s true! Now researchers are discovering that the health of your oral microbiome directly impacts that of the gut — and if your mouth bacteria are off kilter, your gut will be too. Here we will cover how the two are connected, why your mouth can disrupt your gut and promote systemic inflammation, and what to do about it if your oral microbiome is less than ideal.
A Complex Oral Ecosystem
Similar to the gut, your mouth is teeming with millions of bacteria, most of which are largely harmless or even helpful. But if the “bad” bacteria like Porphyromonas gingivalis gain a foothold, it can lead to gum disease, gut microbiome dysbiosis, and may worsen IBS or acid reflux.1 How so?
Microbes — like those found throughout the body — don’t just stick around in one place; they migrate. Bacteria associated with periodontal disease are no exception. They can travel throughout the body via the bloodstream and through the digestive tract. While most oral bacteria are destroyed by the bacteria in the stomach, some strains may venture through to the gut, where they can cause havoc like inflammation and throw off the balance of the gut microbiome.
This is a particularly tricky bidirectional cycle because poor gut health can cause acid reflux (which is a combination of too little acid in the stomach and inflammation), thereby lowering the bacteria-busting capacity of the stomach, which subsequently allows more bacteria to travel down to the gut. And so the harmful cycle continues.
What’s more, if oral hygiene is poor, it creates inflammation because gum disease and plaque buildup cause pro-inflammatory compounds to be released. You may have guessed by this point that these inflammatory compounds won’t just stay in the mouth — and you would be right. They travel throughout the body and impair gut function, while causing systemic inflammation that is linked with diabetes, heart disease, and a range of digestive disorders.2
So is it just a matter of brushing and flossing regularly to keep these issues at bay? It’s a good start, but true oral health requires a full-spectrum approach.
Maintaining Oral Health — Beyond The Basics
If you would like to maintain a healthy oral and gut microbiome, here are three key practices in addition to brushing and flossing that should be integrated into your everyday routine:
Hydration
A seemingly simple practice, staying hydrated is one of the best habits you can cultivate to maintain a healthy microbiome — in both your mouth and gut. When we have enough water and saliva flow, it keeps harmful oral bacteria and acids in check. On the flip side, having a dry mouth allows these problematic bacteria to flourish and wreak havoc with your health. Keep a filled water bottle with you throughout the day as a reminder to drink regularly.
Diet
I think most of us know to stay away from sugary treats and refined carbs if we would like to enjoy good oral health — the same goes for sticky dried fruits, which can cling to your teeth and feed disruptive microbes. Beyond a healthy diet rich in whole plant foods, make sure you are getting enough fiber each day. Not only will you feed the good bacteria in your mouth, but also in your gut. See my post, “Fertilize Your Gut? You Bet! Here’s How.” for more information.
Sleep
If you breathe through your mouth while sleeping, this can cause problems as there isn’t enough saliva to keep problematic bacteria under control. Consider side sleeping (which has the added perk of detoxing your brain via the glymphatic system). It may be enough to adjust your position so your mouth remains closed while asleep. You can also look into mouth taping while you are sleeping (hint: light adhesive first-aid tape works well for this purpose).
Extra Support: Healing Botanicals for Gut Health
Cultivating a robust gut microbiome, addressing digestive-related issues, and healing leaky gut often takes an extra level of support with herbal remedies. My Balanced Gut Blend combines select medicinal mushrooms and soothing botanicals to enhance gut health and heal underlying issues that can promote inflammation. Turkey tail helps feed beneficial gut bacteria to nurture a thriving microbiome, while reishi encourages immune balance and calms the inflammatory response. Slippery elm and marshmallow gently coat and protect the intestinal lining for additional healing, and lion’s mane strengthens the vital connection between the gut and nervous system to promote lasting digestive resilience.
THIS BLEND HAS HELPED ME TO HEAL
“This has definitely helped my gut issues in a fairly quick time. Will definitely continue this in my daily regimen.” -Janet
Nicole Apelian
FAQ & Action Steps
Action Steps: Boost Your Ergothioneine Intake
- Add mushrooms to meals several times a week, focusing on varieties such as oyster, shiitake, porcini, and white button to naturally increase intake of this protective compound.
- Use culinary mushrooms in soups, stir-fries, grain bowls, and sauces to make them an easy, consistent part of your routine.
- Consider Nicole’s Apothecary dual-extracted medicinal mushroom tinctures made from fruiting bodies for a concentrated, convenient source of supportive compounds for brain, immune, and whole-body health.
- Support soil-friendly food choices when possible, since modern farming practices have reduced natural levels of this compound in many plant foods.
- Pair mushroom intake with an overall anti-inflammatory lifestyle that includes balanced meals, restorative sleep, and stress support for optimal results.
FAQ
What is ergothioneine and why is it important?
Ergothioneine is a food-derived amino acid with strong antioxidant and anti-inflammatory properties that helps protect cells, especially in the brain, heart, liver, and eyes.
Can the body make ergothioneine on its own?
No. It must come from food sources such as mushrooms and tempeh.
Which mushrooms contain the highest levels?
Oyster, shiitake, and porcini mushrooms tend to have the highest levels, though even white button mushrooms provide meaningful amounts.
Does ergothioneine support brain health?
Yes. It crosses the blood–brain barrier and helps protect neurons from oxidative stress, inflammation, and toxin-related damage associated with cognitive decline.
Are there studies linking mushrooms to cognitive health?
Yes. Research shows that people who eat mushrooms regularly tend to have better memory, learning ability, and lower risk of cognitive decline as they age.
Is supplementation helpful?
For those who do not eat mushrooms often, high-quality medicinal mushroom tinctures made from fruiting bodies can provide a convenient, concentrated source of supportive compounds. See Nicole’s Apothecary for more information.
Nicole’s Apothecary Products in this Post
Balanced Gut Blend Tincture
References
- Lam GA, Hala Albarrak, McColl CJ, et al. The Oral-Gut Axis: Periodontal Diseases and Gastrointestinal Disorders. Inflammatory Bowel Diseases. 2022;29(7):1153-1164. doi:https://doi.org/10.1093/ibd/izac241
- Azzolino D, Carnevale-Schianca M, Santacroce L, et al. The Oral–Gut Microbiota Axis Across the Lifespan: New Insights on a Forgotten Interaction. Nutrients. 2025;17(15):2538. doi:https://doi.org/10.3390/nu17152538
