My Oral Health Routine (That Stopped My Cavities)

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My daily oral health routine that helped stop my cavities
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My post about how to remineralize teeth naturally has gotten hundreds of questions and comments over the years, especially about my personal oral health routine. Most commonly, questions are about the specifics I used to help my teeth remineralize or products I used.

Check out the original post for the specifics on how cavities can remineralize and why I chose the products I did, and this post answers the specifics of what I used. If you are new to the idea of remineralization, this interview with a dentist about the body’s ability to remineralize teeth may be helpful too.

I had two small cavities that my holistic dentist was willing to wait on filling, and after using this protocol they had remineralized and no longer needed to be filled. Of course, I am not a dentist and you should check with yours about your own personal oral health, but I’m sharing my experience and routine for informational purposes only.

My Daily Oral Health Routine

This is the oral health routine that I personally follow daily (or most days) that helped remineralize my teeth and that I now use to help avoid any new cavities.

Morning: As soon as I wake up, I do Oil Pulling with Coconut oil. Spit, Rinse Well and Swish with clean water. Important notes- I don’t even swallow this oil and I make sure not to spit into a drain. I usually spit into a container and keep tightly closed until I throw away.

After that, I brush with homemade toothpaste or homemade tooth powder and a Bass Toothbrush.

Then I usually take some Marine Phytoplankton (for energy and cellular health).

Breakfast: Take 1/2 of Fermented Cod Liver Oil/Butter Blend or Regular Cod Liver Oil. Eat breakfast high in healthy fats and proteins.

Lunch and Dinner: I include Homemade Bone Broth, at least two sources of healthy fats, protein and vegetables. (See my recipes for Ideas) or Bone Broth Tutorial for instructions on bone broth. (Or, if you’re short on time, try this storebought organic, grass-fed broth that I love.)

Evening: I use my Wellnesse peppermint silk floss, then brush again with homemade toothpaste or homemade tooth powder and a Bass Toothbrush. If I’m trying to whiten my teeth, I also brush with Activated Charcoal powder, which works wonders!

Bedtime: I don’t eat after 7 pm and try to be in bed between 10-10:30 to allow maximum restorative sleep and optimal hormone production. I sleep on an earthing mat to help reduce inflammation and spray myself with magnesium spray before bed to improve sleep and make sure I’m getting enough of this important mineral. Have trouble sleeping? Check out these four helpful hacks for falling asleep.

Throughout Day:

Sample Diet:

  • 3-4 eggs with vegetables and meat for breakfast or a gelatin-based protein shake and sometimes healthy coffee with a boost of good fats
  • Some form of healthy protein at every meal
  • 2 cups (average) of homemade bone broth daily
  • 2-4 Tablespoons of Coconut Oil
  • 2+ Tablespoons grass-fed butter
  • Coconut based snacks like coconut cream
  • Various other forms of protein and fat like tallow used in cooking, bison for snack, etc
  •  4-6 cups+ of vegetables each day, usually in soups or with meats, including a lot of leafy greens and brightly colored vegetables.

Natural Oral Care Recipes

I also only use natural products on my teeth and gums. This made a big difference for me personally, as I realized after switching to natural oral care products that something in conventional toothpaste was causing the gum irritation I’d had since I’d had braces as a child.

These are the natural oral health products I use:

Recommended Oral Health Books

Cure Tooth Decay by Ramiel Nagel

Oil Pulling Therapy by Dr. Bruce Fife

Nutrition and Physical Degeneration by Dr. Weston A. Price

Deep Nutrition by Dr. Catherine Shanahan

Other Helpful Posts

How to Remineralize Teeth Naturally
Oral Affects the Health of the Whole Body (Part 2)
How to Remineralize Teeth Naturally
How to Whiten Teeth Naturally (and Prevent Poisoning)
Should I Take Supplements?
Are You Low on Magnesium? (Probably so!)
Why I Drink Green Jello (Well.. kinda)
Supplements for Children
Supplements for Pregnancy and Nursing

This article was medically reviewed by Dr. Steven Lin, who is a Board accredited dentist trained at the University of Sydney. With a background in biomedical science, he is a passionate whole-health advocate, focusing on the link between nutrition and dental health. As always, this is not personal medical advice and we recommend that you talk with your doctor or dentist.

References and Citations

My oral health routine that helped me remineralize cavities
The Affect of Saliva on Dental Caries, JADA vol. 139. May 2008. (PDF)
Role of Saliva in Oral Health, Epstein JB, Scully C, J Can Dent Assoc. 1992 Mar;58(3):217-21.
The Role of Saliva in Maintaining Oral Homeostasis, Mandel ID, J Am Dent Assoc. 1989 Aug;119(2):298-304.
Dental Caries: a pH Mediated Disease, Hurlburt M, Novy B, Young D, CDHA Journal, Winter 2010. 9-15 (PDF)
Antimicrobial Agents in Saliva: Protection for the Whole Body, Tenovu J, Journal of Dental Research.
Mandel ID (1990). The diagnostic uses of saliva. J Oral Pathol Med 19:119–125.
Nieuw Amerongen AV, Veerman ECI (2002). Saliva—the defender of the oral cavity. Oral Dis 8:12–22.
Hormones and Health, Dr. Warren C. Edwards. (PDF)
Smoking and Sleep Top The List of Lifestyle Factors Affecting Oral Health
Longitudinal Study on the Association between Smoking as a Periodontitis Risk and Salivary Biomarkers related to Periodontitis. (Journal of Periodontology)
The Sleep Connection: Sleep and Disordered Breathing. Gale Skousen, MD
Associations Among Sleep Disturbance, Vitality, Fatigue and Oral Health

Do you have an oral health routine? What steps do you take to keep your smile looking healthy?

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.


96 responses to “My Oral Health Routine (That Stopped My Cavities)”

  1. Liz Avatar

    I am a single Aunt Mommy with 6 Kids (nieces and nephews). I want to get us healthy and our home healthy. We deal with many dis-eases (autism, diabetes, and a few others). You give a WEALTH of information-thank you so much. Where do I start? I am so excited and overwhelmed. How do I start-what is the most essential thing (so many seem so important)? With your experience, what would you tell a “newbie” the five most important things to start? Would you start with five? Any direction would be appreciated. Bless you Katie!

  2. Amy Avatar

    I just went to the dentist today after not having been for over 3 years. I consume soda on occasion, but over the last few years I mostly drink water throughout the day and only one coffee in the morning. Then a decaf tea in the evening. Brushing my teeth in the morning is the first thing I do when I get out of bed and I always try to make sure I brush in the evenings and floss every so often. I have an intrinsic platelet disorder so even with regular flossing, my gums still bleed so I need a rest period. I tried your tooth powder off and on but still use regular toothpaste in between when I don’t make any–just being honest I get lazy sometimes. The biggest thing has been brushing with the charcoal. I don’t do it often enough to really whiten my teeth, but more of a weekly maintenance. The dentist was very surprised at how my gum line looks for being over 30. I was informed they typically start to see gum lines receding in a person’s late 20’s! That seems not only young, but pretty crazy–maybe it’s the area I live in? Anyway, no cavities. My partner’s mouth was something to be desired. Doesn’t remember to brush every day, only uses regular toothpaste, consumes insane amounts of soda and coffee… It was such a difference between the two of us. I am hoping it was an eye-opener so that he will consider a lifestyle change, but the things you consume do make such a big difference in your oral care. I do know genetics don’t help sometimes, but I come from a family all with very bad mouth issues. It has actually made me strive to take more care about oral hygiene because I don’t want to just give up and blame genetics. I want to know I have some control over the choices for my body.

  3. Priscilla Mitchell Avatar
    Priscilla Mitchell

    Hi wellness mama love your blog but I had a question. I saw for lunch you have two cups of bone marrow broth is that in cunjuction with the gelatn powder you take morning and night?


    Any recommendations for those who already have fillings? I’ve been adding garlic supplements to my vitamin regime and oil pulling. I’m very concerned about my fillings but can’t afford to remove them.

  5. Chantelle Avatar

    Thanks, what alternative can you offer for vegetarian trying to get gelatin (bone broth) alternative.

    1. Sarah Avatar

      Eek bone broth. 🙂
      You can find everything you need (nutritionally speaking) from the following:
      Nuts (almonds are great, also there’s almond milk which is a great coffee creamer).
      There’s veggie broth that’s delish.
      Coconut oil, melted down … Is super great.
      I don’t quite understand the purpose of the broth … I guess I need to read more. 🙂

        1. Sarah Avatar

          But for those of us who chose not to eat meat or animal byproducts … I’m suggesting suitable options.

          1. Wellness Mama Avatar

            Unfortunately things like almond milk, nuts, etc. contain phytic acid which can slow the teeth from remineralizing. I understand where you’re coming from, but I have yet to find any vegetarian substitutes for broth that has the same health benefits…

          2. Sarah Avatar

            Gelatin is considered to be a none essential protein because.we don’t need it. These all have more protein:
            1.00 casein (milk protein)
            1.00 egg white
            1.00 soy protein
            1.00 whey (milk protein)
            I do not know your ph levels. If you know please inform me.

            For teeth I would recommend coconut oil and activated charcoal. For sensitivity potassium nitrate and (not organic but…) sodium fluoride…

  6. Joy Curry-Torka Avatar
    Joy Curry-Torka

    HELP- I use to always use Sensodine toothpaste since my teeth where sensitive. When I discovered this website I changed over and I have made my own re-mineralization toothpaste with betonite clay and have been using it for 3 months. I also brush with charcoal 2 times a month. However, my teeth have gotten so sensitive that anything even slightly cool hurts and when I ride my motorcycle the air blowing in my mouth hurts.

    So I have started using Sensodine again. What am I doing wrong and what can I do to naturally fix the sensitivity? Suggestions would be awesome and tried.

  7. Crystal caccamo Avatar
    Crystal caccamo

    Great advice!
    But The multivitamin suggested?….eh not so much. Each vitamin is synthetically sourced (in parenthesis) -not agood based vitamin.
    Trilight minerals is good though obviously not comprehensive but I avoid synthetics with my kids as much as possible.
    Only out of curiously-are u able to do the bake test on them to see if coal tar oozes out? (Serious question. Not snarky. ) —when I learned about the test (bake 350 for 15 min) and did with my rainbow light prenatals I was stunned to see black ooze out. Touched it and it smelled like road tar. In the garbage they went.

  8. Tita Sokoloff Avatar
    Tita Sokoloff

    Terrific info! I’m wondering if you have any alternative ideas for a root canal. I have one that is failing, and my dentist simply wants to replace it. I’d like to replace it with something less potentially damaging to the health, but I have no idea what to try. I don’t live close to any holistic dentists to check in with.
    Thanks, Tita

  9. Leslie K. Avatar
    Leslie K.

    Hi Katie– I’m curious about your spitting the coconut oil into a covered container. Why not just into the (lined) bathroom garbage can? Thanks for your helpful blog– I really enjoy it. 🙂

  10. Lisa Avatar

    Have you tried Theodent toothpaste with the active natural ingredient Rennou that help remineralize teeth? Bonus it tastes and comes from chocolate! I am currently using it along with oil pulling, etc, and other diet suggestions. I wondered what you thought of it???? I am torn between using it and homemade, but I thought I’d try it over the last 3 months and it seems to be helping.

  11. Robert Walker Avatar
    Robert Walker

    I recently read somewhere to gargle with a solution of one half teaspoon of salt diluted in a cup of warm water. I take a swig of this a day and swish it around to help clear bacteria from my mouth. I also buy frozen wheat grass juice in packets and swish the thawed juice around to help with oral health.

    Thanks for the remineralization info I’ll check out.

  12. Meghan Avatar

    Thanks for sharing, Katie. I take it you’ve decided to stick with the fermented cod liver oil/ butter blend from Green Pastures? I really didn’t know what to do after that whole scandal last year because I really couldn’t figure out if the company was being straightforward or not. I’d love to hear if you have gathered more information since your helpful post on this last year.

    1. Wellness Mama Avatar

      Yes, I’m still taking it. I’ll probably write an update about the whole issue down the road, but there’s a lot of misinformation and false accusations floating around…

  13. Jennifer Avatar

    Can this protocol be effective without the fermented cod liver oil? I have tried several times (and spent scads of money) on different varieties of it and really cannot tolerate it, even the capsules make me very ill. I am assuming that it’s not something I can eat/take. Also, is it better to completely avoid foods with phytates or are methods like soaking or fermenting effective enough to allow their use? Love your site and appreciate all that you do and share with us all!

    1. Crystal caccamo Avatar
      Crystal caccamo

      Could be that your liver is having a hard time breaking down. Try taking digestive enzymes and hcl capsules along with the clo. May find that youre helps tons.

  14. Amy J. Avatar

    I thank you for your hard work and sharing your results with us. I was wondering if you had any recipes that you and your family enjoyed while doing this diet? I’m starting it and I am soooooo overwhelmed by it all and so worried that my family will get tired of it and then it will all be for nothing. Thank you so much.

  15. Dana Avatar

    I’ve heard a bit about “teeth twigs” especially miswak and licorice root – can anyone vouch for this?

  16. Kirsten Avatar

    This is great info, thanks! Do you have a link for a recipe for your gelatin based protein smoothies?

  17. Kimberly Avatar

    This looks a lot like the GAPS diet. Would it be as effective to follow GAPS for reversing tooth decay? Just looking for some direction. I managed to get 7 cavities this year while pregnant and anemic. :,( I don’t want to have them all filled. My plan is to follow your advice as closely as possible and see if there is any improvement at my next 6 month appointment.

  18. Chandra Avatar

    I am so happy you wrote about this issue. I have a 21 month old who has a few cavities. We eat a lot of almonds- in various forms of milk, flour, butter and we also eat oatmeal and rice. So needless to say she has had a high diet of phytic acid. My husband is Paleo and has boasted about his diet to me for a long time I just didn’t think it was for me. But now when I read this I know I have to see if it will work in her. Thanks so much!!! Our only option was to have her sedated to cap them. Not good! Thank you again. I’ll let you know in 6 months how it’s going. I love all your links to everything you need to do this.

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