How To Know if Your Gums Are Healthy

When we think about oral health, most of us focus on keeping our teeth clean and cavity-free. But your gums are just as important. Think of them as the glue that holds your teeth in place. If your gums start to have problems, it can affect your teeth, too.

Healthy gums help protect your teeth, keep your smile bright and even support your overall health. Unhealthy gums can lead to gum disease and tooth loss, as well as issues with your heart.

Dentist Anne Clemons, DMD, talks about why healthy gums matter, how to spot signs of trouble, and what you can do to keep your gums strong and healthy.

How do you know if your gums are healthy?

If you’re barely aware of your gums on a daily basis, that’s probably a good thing. It’s when you start to notice changes in color, smell and tenderness that there could be a problem.

“The gums are our first protection for everything else and can be a helpful barrier to make sure everything stays healthy,” says Dr. Clemons.

Here are some signs of healthy gums:

• Pink color. Healthy gums are generally pink or coral in color, though the shade can vary slightly depending on your skin tone. Darker or lighter pink is normal as long as it’s consistent and there isn’t any redness.
• Firmness. Healthy gums feel firm to the touch and fit snugly around your teeth. They shouldn’t feel spongy or tender.
• No bleeding. Bleeding gums can be a sign of gum disease or inflammation. Healthy gums don’t bleed easily. Frequent bleeding could be a sign of gingivitis or gum disease.
• No swelling or puffiness. Healthy gums won't be swollen or puffy. Swelling is a common sign of gum irritation or gingivitis.
• No pain or sensitivity. You shouldn’t experience pain or sensitivity in your gums during daily activities like eating, brushing or flossing.
• Stable teeth. Healthy gums support your teeth properly, and there shouldn’t be any noticeable loosening or shifting of your teeth.
• No receding gum line. Gum recession happens when your gums appear to be pulling away from your teeth. This may indicate gum disease.

How to check

Keeping tabs on your gums is something you can do daily. All you need is your bathroom mirror. “There are things that we can see if we’re paying attention,” says Dr. Clemons.

Here are seven questions that can help guide you:

1. Are your gums a strange color? Look for even color throughout your gums. Any patchy or red areas could signal an issue like infection or irritation.
2. Do your gums feel firm? Gently press your gums with a clean finger to check their firmness. They should feel tough, not squishy.
3. Are your gums bleeding? After brushing or flossing, check for any blood in your spit or on the toothbrush or floss. “If your gums are bleeding after brushing or flossing, that’s telling that there’s something going on there’s some inflammation there,” notes Dr. Clemons.
4. Is your gum line even? Your gums should sit snugly around your teeth. If you notice areas where the gum seems to pull away from a tooth, this could indicate gum recession.
5. Do you feel any swelling or puffiness? Examine if your gums look swollen, puffy or inflamed — look for areas that are red (not pink) or shiny as well.
6. Does your breath smell (more than usual)? Persistent bad breath can be a sign of gum disease. While it’s not always the reason, it can be a sign that something’s wrong with your gum health.
7. Do your teeth feel stable? If you feel like your teeth are becoming loose or shifting position, this could be a sign of gum disease affecting the bone and tissue that hold your teeth in place.

But remember, a self-assessment isn’t a substitute for a professional evaluation. “Dentists can evaluate the tissue in a way that patients and even most other medical providers really can’t,” affirms Dr. Clemons.

Ways to keep gums healthy and improve gum health

“If we’re not staying on top of things by brushing and flossing, that buildup of plaque and tartar sitting around the gums is going to start creating inflammation, which can spread and affect the roots of your teeth pretty quickly,” warns Dr. Clemons.

Brush twice a day

Use a soft-bristle toothbrush to gently brush your teeth and gums for at least two minutes, twice a day. Brushing removes plaque, which can cause gum disease if left untreated.

“The most important thing is what you’re doing every day at home,” reinforces Dr. Clemons. “Brushing your teeth two times a day for at least two minutes each time is really the first step.”

Floss daily

You saw this one coming. Flossing gets between your teeth where a toothbrush can’t reach. This helps remove plaque and food particles that can irritate your gums and lead to inflammation.

“Flossing should be deliberate and thoughtful,” stresses Dr. Clemons. “A lot of people just go up and down, between the teeth quickly and sometimes, too aggressively.”

But she adds that flossing doesn’t need to take too long — one or two minutes will do the trick.

Dr. Clemmons also warns that there may be some bleeding if you’re getting back into flossing after not doing it for a while (it’s OK, it happens). “If you get back into a flossing routine, you’ll probably notice that at first, your gums are going to bleed as you’re flossing, but with time, usually within a week or so, that bleeding should subside,” she reassures.

Eat a healthy diet

A balanced diet with plenty of fruits and vegetables supports gum health.

“All health starts in some way with your diet,” Dr. Clemons says. “It’s important not just to your our overall health, but the health of your gums as well.”

Dr. Clemons recommends a diet that’s rich in:

• Vegetables
• Fruits
• Plant-based oils
• Nuts
• Healthy fats

“All those good essential nutrients are going to improve your overall health and can help suppress any kind of inflammation, too,” she continues.

Avoid tobacco products

Unsurprisingly, smoking can harm your gums in many ways. Smoking or using chewing tobacco increases your risk of gum disease.

“Smoking is one of those big things that we know has a strong association with gum disease,” shares Dr. Clemons. “Smoking wreaks havoc all over your body, but it can really set the stage for gum disease and lead to very aggressive gum disease.”

While it can be hard to do, kicking this habit will lead to many improvements in your health, including your gums.

Visit your dentist regularly

Regular dental check-ups and cleanings are essential for healthy gums. Dentists can spot early signs of gum disease and help you address any problems before they get worse.

“Twice a year usually tends to work well,” Dr. Clemons advises. “But at the bare minimum, you should be seeing a dentist at least once a year for a check-up.”

If you have gum disease, it’s common to visit your dentist or dental hygienist for maintenance cleanings every three to four months. “That can be critical to help prevent the gum disease from worsening,” she adds.

The bottom line

Your gums put in a lot of work when it comes to your oral health. So it’s important to keep them happy and healthy. If you start to notice any symptoms like bleeding, pain or inflammation, or changes in color or texture in your gums, see a dentist right away. And if you’re flossing and brushing regularly, avoiding smoking and maintaining a healthy diet, your gums will thank you for it.