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. Victoria Avatar

    Hello! The link for the cod liver oil / butter blend you use goes to a different fish oil. Do you know anything about the Green Pasture brand? And why do you only take 1/2? Thank you for these resources!

    1. Katie Wells Avatar

      There was a lot of controversy surrounding that brand and I no longer feel like I can recommend it. I personally now concentrate on whole fish sources like sardines and salmon and add in an extra virgin fish oil when needed.

  2. NT Avatar

    I started taking supplements, and brushing with bentonite clay toothpaste to remineralize and strengthen my teeth. The dentist said I have periodontitis and need surgery. I was trying to heal my teeth and gums naturally but I started getting brown spots on my teeth. It’s concerning.

  3. Toni Avatar

    Thank you for this information.
    In my research for healing teeth no one mentions using a waterpik. This is something I have used for years. Do you know if it is ok to use? I do have receding gums.

      1. Tanya S Avatar

        Thanks! Our family does go to the dentist annually but I HATE IT Hahaha and I was thinking (hoping) maaaaybe we (*cough* I) didn’t NEED to and that maybe the dentists just like to have annual appts scheduled out ;)…okay…I guess we will keep keep’n on with our yearly check ups.

  4. Gezel Avatar

    I read your blog on cavities thank you so much for sharing all the information you gathering for us. I love going on your site and browse q is I can do all those steps you mentioned in that cavitie blog I am vegetarian I was never exposed to meat or sea food bone broth and cod liver oil I can’t do I started taking d and K both together try to cut down on grains and I did cut down on sugar I just use baking soda and pink slat to brush I did contact company you mentioned for mouth wash. I already placed an order with primal organics for tooth powder and gum syrum before I visited your site. You talked about megansuim u mean pill form. My Densit said it’s deep if u do anything we have to fill or root canal and extraction I don’t want any of it I am doing oil pulling is there anythingelse I can try please help me thank you

  5. Valerie Avatar

    After making the remineralizing toothpaste, I was going to use it the next day and it was so hard. Do you have to microwave it before every use?

  6. Kristal Avatar

    Does it really matter what time of day you do the oil pulling? I’ve been doing it at night before bed up until now.

  7. Alona Avatar

    Hi! I have been reading your posts for probably two years. I try to incorporate as much as I can, but I can’t seem to get the time managment thing down. I don’t really watch TV or do much online. I’m usually really tired and feel like even 8-9+ hours is never enough. I don’t know how to get out of this cycle. Any tips for just getting enough energy to do all of this?

    1. Emily Avatar

      I’ve been there! I think eating beef liver or taking dessicated beef liver capsules will help tremendously. Since 8-9 hours of sleep is not enough for you, it may be that you have a deficiency in some nutrients.

  8. Megan Twiname Avatar
    Megan Twiname

    Thanks for your info. I see a dental hygienist who 3 years ago told me I had gingivitis and may have to go to a specialist. I researched and started religiously flossing and coconut pulling. Next time I went back and all consecutive times they are amazed how good my gums and teeth are, yet she still looked at me strangely when I explained the pulling. The other ritual I do is while surfing, is I gargle with salt water

  9. Patricia Avatar

    I am 60 and I have had a lot of dental issues most of my life. I am interested in curing my tooth decay. My question: Has there been too much damage done that cannot be repaired?

  10. April Avatar

    I smoke and drink tons of coffee. The appearance of my teeth is disgusting . I tried the charcoal powder for the first time today and noticed a difference instantly. I cant wait to see the final results. Thanks for the post!!

  11. Serena Avatar

    I see your conection leads to a calcium carbonate powder. I have read about adding calcuim magnesium powder for making toothpaste. I thought you would be all about it with your likeness for magnesium. ???

  12. kati Avatar

    When you say you were able to remineralize your cavity, are you referring to the small black cavities (about 1-2 mm diameter hole) that are visible on our teeth or the ones that are still hidden under the enamel?
    Thank you.

  13. Mercy Ndhlala Avatar
    Mercy Ndhlala

    Dear Katie,

    thanks for the posts. May you please touch on mouth ulcers (Aphthous Ulcers).How can i get rid of them?

    1. Katie Avatar

      I developed mouth ulcers when I put too much peppermint essential oil in my homemade toothpaste, so now it’s weakened my inner cheek lining that I now have to avoid spicy, too hot, or frozen fruit or the ulcers recur. I also no longer use essential oil in my toothpaste.

  14. Katie Avatar

    I tried the remineralizing toothpaste and clay paste with peppermint oil..
    I like it. They both make my teeth feel clean and tastes good but a couple hours later, I will have a bad taste in my mouth and dry mouth. Rinsing with coconut oil or green tea does not help. With Jason’s toothpaste, I do not get a bad taste later. I wonder if we ultimately need to add glycerin to homemade toothpaste to keep the mouth moist (glycerin is a humectant) or add something else ?

  15. Alexis Diack Avatar
    Alexis Diack

    Hi Katie!

    I am a huge fan! This is by far the post I come back to most often too, I love it!

    Congrats on your new baby!! Such a wonderful story.

    Katie I live in South Africa and I’m battling to find plain old calcium powder, I have however found calcium, magnesium and zinc mixed powder. Could I use this in my homemade tooth paste?

    Thanks so much!

    Keep up the good work and enjoy your new bundle ?

      1. Alexis Avatar

        Thanks Katie, unfortunately the powder is in citrate form. Why is that bad for teeth? I am battling to find plain old calcium powder, I wonder if I could order from Amazon.


    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.

  17. Mary Avatar

    Great thoughts Katie! I especially love how you talk about nutrition in regards to oral health, not just the toothpaste we use. Need to start oil pulling again!

    Thanks for your work!

  18. Anne Girard Avatar
    Anne Girard

    I am interested in knowing your routine for betting oral health routine however most of the information is left out and make it impossible to read. Any reason for this?

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