A recent study suggests that vegetarian diets promote better health, based on the fact that vegetarians were found to have higher salivary pH levels. Because oral pH is a factor associated with good oral health, the authors concluded that “healthcare professionals, particularly dental practitioners, should consider advocating for vegetarian diets as part of a comprehensive approach to dental and overall health.”
But does that necessarily mean a carnivorous diet is linked with worse oral health?
For their study, the researchers measured salivary pH in 237 adults at a vegetarian health festival in Hong Kong, each of whom also completed a health questionnaire. The average oral pH of the vegetarians was 7.07, just above neutral and well within the optimal range of 6.7 to 7.4. The average pH of the nonvegetarians was 6.61 – just below normal but leaning toward the acidic side.
Beans and vegetables were the two foods found to be most strongly associated with a higher oral pH. Nonvegetarians, on the other hand, “favored meats and beverages such as coffee, sodas, and juices.” Of course, such beverages are known to make conditions in the mouth more acidic.
But though interesting, those findings tell only part of the story. While testing salivary pH is a fine, quick, and easy way to get a sense of your oral health, it’s still just one part of a bigger picture. More, this study has some important limitations.
First, the data was collected from people attending a vegetarian health festival – the kind of event that likely attracts more health-conscious individuals in general. The research team itself is affiliated with Loma Linda University, which is located in one of the world’s “Blue Zones” – one in which Seventh-Day Adventist traditions have led to unusually high rates of vegetarianism. This cultural context could introduce inherent bias towards plant-based eating.
Most crucially, the researchers only measured pH at a single point in time. They didn’t assess actual dental outcomes. Without measuring things like decay rates, gum health, or other disease markers, you can’t just conclude that vegetarians have healthier mouths.
In fact, many vegetarian and vegan products are highly processed, grain-heavy, and loaded with refined carbohydrates. Pasta, bread, crackers, and grain-based meat substitutes can be just as cariogenic as a sugary snack. Nor does vegetarianism preclude drinking the coffee, sodas, and juices that the nonvegetarians enjoyed. Meantime, someone following a whole-foods approach that includes quality meats, vegetables, and few ultra-processed foods may have excellent oral health.
The distinction isn’t vegetarian versus omnivore. It’s real food versus processed products.
The benefits of the beans and vegetables associated with higher oral pH likely comes not from the absence of meat but from their whole food nature, along with their fiber content and nutrient density.
Foods that support healthy oral pH include
- Fresh vegetables (especially leafy greens & cruciferous vegetables).
- Legumes & beans.
- Nuts & seeds.
- Quality animal or plant proteins.
- Healthy fats from whole food sources.
Foods that lower oral pH include
- Sugars & artificial sweeteners.
- Processed grains & starches.
- Sugary beverages, including fruit juices.
- Ultra-processed food products.
- Refined oils & trans fats.
And note that the same whole-food dietary patterns that support optimal oral pH also reduce inflammation, stabilize blood sugar, and promote systemic health.
Whether you choose to include quality meats in your diet or follow a plant-based approach, the principles remain the same: prioritize real, unprocessed foods, and minimize highly refined, ultra-processed products.
