Researchers wanted to see if eating fewer ultra-processed foods (like packaged snacks, fast food, and sugary drinks) could help people with bleeding gums heal better. They studied 66 young adults with gum disease, with half getting advice to eat less junk food and half getting regular treatment. After 8 weeks, the group that cut back on ultra-processed foods had less gum bleeding and better overall diet quality. By week 16, 24% more people in the junk-food-reduction group had completely healthy gums. This suggests that what you eat directly affects your gum health, not just brushing and flossing.

The Quick Take

  • What they studied: Whether telling people to eat fewer ultra-processed foods (packaged snacks, fast food, sugary drinks) helps treat gum disease better than regular dental treatment alone
  • Who participated: 66 young adults (average age 23 years old, about half male and half female) who all had gingivitis, which is early-stage gum disease that causes bleeding when you brush
  • Key finding: People who reduced ultra-processed foods had 23% less gum bleeding after 8 weeks, and cut their junk food intake roughly in half (from about 913 calories to 447 calories per day). By 16 weeks, 24% more people in this group had completely healthy gums compared to the regular treatment group
  • What it means for you: If you have bleeding gums, eating fewer packaged and processed foods alongside regular dental care may help your gums heal faster. However, this is one study in young adults, so talk to your dentist before making major diet changes

The Research Details

This was a randomized controlled trial, which is one of the strongest types of research studies. Researchers randomly divided 66 young adults with gum disease into two groups. One group received advice to eat fewer ultra-processed foods at the start and again after 8 weeks. The other group received standard dental treatment only. Both groups got professional teeth cleaning at the 8-week mark. Researchers measured gum bleeding and tracked what people ate using food questionnaires at the beginning, after 8 weeks, and after 16 weeks.

The study used specific tools to measure gum health (full-mouth bleeding scores) and diet quality. They tracked how many calories came from ultra-processed foods and measured overall diet quality using established nutrition assessment tools. This careful tracking helps show whether the diet changes actually caused the improvement in gum health.

By randomly assigning people to different groups, researchers could compare apples to apples. This design helps prove that diet changes caused the improvement, not just that healthier people happened to eat better. Tracking both gum health and diet throughout the study shows the connection between what people eat and how their gums heal.

This study has several strengths: it’s a randomized controlled trial (the gold standard), it tracked people over 16 weeks, and it measured both gum health and diet carefully. However, the sample size is relatively small (66 people), all participants were young adults (average age 23), so results may not apply to older people. The study was published in a respected dental journal, which suggests it met high scientific standards. One limitation is that we don’t know if these results would work the same way for people of different ages or with more severe gum disease.

What the Results Show

After 8 weeks, the group that reduced ultra-processed foods showed significant improvement in gum bleeding. Their full-mouth bleeding score dropped from 18.9% to 14.6%, meaning about 23% less bleeding. At the same time, this group cut their ultra-processed food intake roughly in half—from about 913 calories per day to 447 calories per day. This is a dramatic and statistically significant change.

In contrast, the control group (regular treatment only) showed almost no change. Their bleeding scores stayed essentially the same (19.8% to 19.1%), and their junk food intake didn’t change either (776 to 775 calories per day). This difference between groups strongly suggests the diet advice made the difference.

By 16 weeks, the benefits became even clearer. The group that reduced ultra-processed foods had completely resolved their gum disease in 24% more cases compared to the control group. Statistical analysis showed that low ultra-processed food intake was one of the strongest predictors of whether someone’s gum bleeding improved.

Beyond gum bleeding, researchers found that people who reduced ultra-processed foods also improved their overall diet quality. They ate more whole foods and fewer processed items. The study also showed that people with higher ultra-processed food consumption at the start had worse gum bleeding, suggesting a direct connection between diet quality and gum health. The advice to reduce junk food was effective enough that people actually followed it and cut their intake significantly.

This research builds on earlier studies suggesting that diet affects gum health. Previous research showed that certain nutrients and whole foods support healthy gums, while processed foods may increase inflammation. This study is one of the first to specifically test whether telling people to eat less ultra-processed food actually improves gum disease treatment. The results align with what we know about how diet affects inflammation throughout the body, including in the gums.

This study has important limitations to consider. First, all participants were young adults (average age 23), so we don’t know if the same results would happen in older people or teenagers. Second, the sample size was relatively small (66 people), which means results might change with a larger study. Third, the study only lasted 16 weeks, so we don’t know if benefits continue long-term or if people keep eating better. Fourth, the study didn’t track other factors that might affect gum health, like stress, sleep, or smoking. Finally, all participants were in one location, so results might differ in other populations or countries with different food cultures.

The Bottom Line

If you have bleeding gums or early gum disease, reducing ultra-processed foods appears to help alongside regular dental care (brushing, flossing, and professional cleanings). This is a moderate-confidence recommendation based on one well-designed study. Start by cutting back on packaged snacks, fast food, sugary drinks, and processed meats. Replace them with whole foods like fruits, vegetables, whole grains, nuts, and fresh proteins. However, this should complement, not replace, regular dental care and visits to your dentist.

This research is most relevant for young adults with bleeding gums or early gum disease. If you have more advanced gum disease, talk to your dentist about whether diet changes alone are enough or if you need additional treatment. Older adults and people with other health conditions should discuss diet changes with their healthcare provider. People without gum problems may still benefit from eating fewer ultra-processed foods for overall health, but this study doesn’t specifically address that.

Based on this study, you might notice improvements in gum bleeding within 8 weeks of reducing ultra-processed foods. However, everyone’s body is different, so some people may see changes faster or slower. Complete resolution of gum disease took 16 weeks in this study. Be patient and consistent with both diet changes and dental care—improvements don’t happen overnight.

Want to Apply This Research?

  • Track your ultra-processed food intake daily by logging packaged snacks, fast food meals, and sugary drinks. Aim to reduce these by 50% over 8 weeks. Also track gum bleeding by noting if your gums bleed when you brush (yes/no daily) to see if it decreases as you eat better.
  • Set a specific goal like ‘Replace one daily processed snack with a whole food snack’ or ‘Reduce fast food meals from 3 per week to 1 per week.’ Use the app to plan healthy meal swaps and get reminders to choose whole foods instead of packaged options. Log what you eat and celebrate small wins as you reduce junk food.
  • Weekly check-ins on gum bleeding patterns and ultra-processed food intake. Monthly reviews of overall diet quality and gum health improvements. Take photos of your gums monthly to visually track improvement. Share progress with your dentist at regular checkups to confirm gum health is improving.

This research suggests that reducing ultra-processed foods may help treat gum disease, but it is not a substitute for professional dental care. If you have bleeding gums, persistent gum disease, or other oral health concerns, consult your dentist or periodontist for proper diagnosis and treatment. This study was conducted in young adults, so results may not apply to all age groups or populations. Always discuss significant dietary changes with your healthcare provider, especially if you have other health conditions or take medications. Individual results may vary.