Mouth ulcers, also known as canker sores, are a common nuisance, affecting approximately one in four people. While often alarming, these sores are typically harmless and resolve within , according to Dr. Lucy Hooper. However, understanding the causes and adopting preventative measures can potentially speed healing and even reduce their occurrence.
What Causes Mouth Ulcers?
These round or oval-shaped sores frequently develop due to minor trauma, such as accidentally biting the inside of your mouth or irritation from dental appliances. However, the development of mouth ulcers isn’t always so straightforward. Dr. Hooper explains that genetics, hormonal shifts, and viral infections can also play a role. Individuals with autoimmune conditions like Crohn’s disease and celiac disease, or those undergoing chemotherapy, may be more susceptible. Interestingly, certain everyday medications, including ibuprofen, have also been linked to their formation.
Stress is a particularly common trigger. Dr. Hooper notes that stress induces inflammation, and “when there’s inflammation in the body, that can affect your mouth.”
Can Diet Contribute to Mouth Ulcers?
Research indicates that deficiencies in vitamin B12, iron, folic acid, and zinc are frequently associated with mouth ulcers. Dr. Hooper highlights that individuals who exclude meat, eggs, seafood, and dairy products from their diet may be at increased risk.
“That doesn’t mean you can’t have a great diet as a vegan or vegetarian, but if you’re cutting out certain food groups, you need to make sure you’re getting all of those vitamins,” she says.
For those following a plant-based diet, Dr. Hooper recommends:
- Choosing plant-based milks fortified with B12.
- Consuming plenty of chickpeas, peanuts, and quinoa for zinc.
- Incorporating dark leafy greens and beans into meals for folate.
- Including iron-rich vegetables like spinach in your diet.
Foods That Can Trigger or Worsen Mouth Ulcers
Alcohol, carbonated beverages, and citrus fruits are not conducive to healing mouth ulcers. Consuming acidic foods and drinks frequently can lower the pH level in the mouth, disrupting the protective barrier. This barrier includes crucial proteins that are damaged by acids.
Less commonly recognized culprits also exist. Dr. Hooper points out, “Strawberries and tomatoes are two foods people don’t necessarily associate with [acidity] but can trigger mouth ulcers.”
Spicy and salty foods are also best avoided. “They irritate the mouth and the sensitive mucosa, which can be enough to trigger an ulcer,” Dr. Hooper explains. The texture of food is also important when an ulcer is present. “Avoid anything hard, crunchy, or sharp. Even trying to chew a crusty piece of bread or something similar will be uncomfortable.”
Hygiene Matters
Maintaining good oral hygiene is crucial, according to Dr. Hooper, including regular flossing and dental check-ups. She also suggests considering a change in toothpaste if it contains sodium lauryl sulfate (SLS), a common foaming agent. Research has shown that SLS-free toothpaste can reduce the occurrence and pain associated with mouth ulcers.
When to Seek Medical Attention
Most mouth ulcers are small and self-limiting. However, if an ulcer is larger than one centimeter, persists for more than two weeks, or is accompanied by other symptoms, it’s best to have it evaluated by a healthcare professional.
A blood test may be necessary to check for any vitamin or mineral deficiencies. Dr. Hooper emphasizes that while most people experience mouth ulcers occasionally, frequent occurrences warrant investigation. “If you’re getting ulcers frequently, and they’re accompanied by other symptoms like severe pain or fever, or pain in your abdomen or joints, it’s important to investigate underlying causes.”
