Oral diseases remain a significant public health concern, especially in rural populations. According to the National Oral Health Survey of India (NOHSI), more than 70% of Indians suffer from gum disease, while over 50% have dental caries (cavities). Most traditional dental advice has focussed on brushing twice a day and avoiding sugar. But new research suggests that diet quality, especially plant-based diets and natural ingredients like green tea and amla, may offer powerful protection against gum disease and cavities — sometimes outperforming commercial mouthwashes that dominate India’s urban markets.
Most Indians associate oral hygiene with brushing and perhaps using store-bought mouthwash. However, oral health is also influenced by the quality of our diet, particularly the antioxidant load and anti-inflammatory potential of the foods we consume. Research from Germany (Staufenbiel et al., Clinical Oral Investigations, 2011) found that vegetarians had significantly better gum health than meat-eaters. They had less gingival inflammation, fewer signs of gum damage, and healthier dental hygiene habits.
In India, vegetarianism is widely practiced and associated with improved systemic health outcomes such as lower risk of diabetes and heart disease. New studies now suggest that it may also protect our gums and teeth, not just because of reduced sugar intake but due to anti-inflammatory phytonutrients in plant-based foods.
In an interventional study, participants with existing periodontal (gum) disease were advised to adopt a whole-food plant-based diet rich in vegetables, fruits, pulses, whole grains, and spices, while keeping their oral hygiene habits constant. After a few weeks, their gum inflammation reduced significantly, as did pocket depth (a key marker of gum disease). Even inflammatory markers like cytokines in the saliva dropped — a sign of reduced tissue destruction in the gums. (Staufenbiel et al., 2020)
Gum diseases are often driven by oxidative stress, a condition where harmful free radicals overpower the body’s antioxidant defences. Indian foods rich in turmeric, green leafy vegetables, amla (Indian gooseberry), and spices like clove and cinnamon are known to boost antioxidant levels, which help counter inflammation in gum tissues.
Traditionally, dietary advice for dental health in India focussed on avoiding sugary foods that feed harmful oral bacteria like Streptococcus mutans, a key cause of plaque and cavities. But new science suggests that some foods can directly kill or suppress these bacteria.
Chlorhexidine is widely considered the gold standard in chemical mouthwashes, including in India. Brands like Hexidine are commonly prescribed by dentists. While chlorhexidine is indeed effective at reducing plaque, it has concerning side effects — including staining of teeth, altered taste, and more worryingly, genetic toxicity.
A study published in Food and Chemical Toxicology (2014) found that chlorhexidine exposure causes DNA damage in human mouth cells as well as blood cells, suggesting systemic absorption. This raises red flags about its long-term safety.
In contrast, green tea, a staple in many Indian homes and Ayurvedic traditions, is both safe and highly effective. Researchers found that just swishing green tea in the mouth reduced Streptococcus mutans colonies by nearly 50% within minutes. Even when participants later rinsed their mouths with sugar water (a bacterial feast), the earlier green tea rinse significantly neutralised the cavity-promoting pH drop.
This antimicrobial activity is attributed to catechins, especially epigallocatechin gallate (EGCG), which not only kill plaque-forming bacteria but also prevent their attachment to teeth.
Head-to-Head: Green Tea vs. Chlorhexidine
In a direct comparison, green tea performed better than chlorhexidine in reducing plaque formation and gum inflammation. A study published in the Journal of Indian Society of Periodontology (2013) found that green tea mouthwash was more effective and safer, with no reported side effects.
Given the low cost, safety profile, and cultural acceptability of green tea in India, it could become a public health game-changer, especially in rural and semi-urban populations that lack access to expensive dental care.
Amla: India’s Secret Weapon
If green tea is powerful, amla may be even more so — not because it kills bacteria, but because it prevents them from forming harmful plaque.
Amla is a superfood in Ayurveda, rich in vitamin C and powerful antioxidants. Studies published in the Journal of Ayurveda and Integrative Medicine (2021) show that amla extract can significantly reduce the adhesion of plaque-forming bacteria, thus reducing the risk of both cavities and gum inflammation.

One study added dried amla powder to green tea mouthwash and found an amplified antibacterial and anti-inflammatory effect, without any side effects.
In another Indian study (Srikumar et al., 2021), amla-infused mouth rinses led to significant reductions in bleeding gums, plaque index, and microbial counts, making it a viable alternative to chlorhexidine, especially for school dental health programmes.
India is at a crossroads. On the one hand, we face a growing dental disease burden, worsened by rising sugar consumption and fast food diets. On the other, we have access to some of the most potent natural remedies in the world — green tea, amla, turmeric, cloves, and neem.
Instead of promoting costly and potentially toxic chemical products, Ayush systems and public health campaigns could embrace these evidence-backed natural solutions to improve national oral health outcomes.
Imagine government-sponsored school mouthwash programmes using green tea and amla decoctions instead of imported chemicals. Not only would they be cheaper and safer, but they would also reconnect children with India’s rich tradition of preventive wellness.
References:
1. Staufenbiel I, Weinspach K, et al. “Influence of plant-based diets on gingival and periodontal inflammation: A clinical interventional study.” Clinical Oral Investigations, 2020.
2. Harini PM, Anegundi RT. “Efficacy of green tea-based mouthwashes on oral health.” J Indian Soc Pedod Prev Dent, 2013.
3. Srikumar R, Shetty P, et al. “Effect of Phyllanthus emblica (amla) mouth rinse on plaque and gingivitis.” J Ayurveda Integr Med, 2021.
4. Gursoy UK, Könönen E. “DNA damage caused by chlorhexidine mouthwash.” Food Chem Toxicol, 2014.
5. National Oral Health Survey and Fluoride Mapping (NOHSI), Dental Council of India, 2004.
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