Morning (about 3 minutes)
- Brush for two minutes with a fluoride toothpaste and a soft-bristled brush. Angle the bristles toward the gumline and use gentle circles.
- Clean your tongue with a tongue scraper or your toothbrush, from back to front.
- Drink water to start the day hydrated.
Night (about 4 minutes)
- Clean between your teeth with floss, interdental brushes or a water flosser.
- Brush for two minutes, paying attention to the gumline and back teeth.
- Spit, don't rinse right away, so the fluoride stays on your teeth a bit longer.
Through the Day
- Limit frequent sugary snacks and drinks.
- Chew sugar-free gum after meals if you can't brush.
- Replace your toothbrush (or brush head) about every three months, or sooner if the bristles are frayed.
How to Improve Gum Health Beyond the Basics
- Focus on the gumline. Most gum problems start where the tooth meets the gum, so angle your brush there.
- Find a between-teeth tool you'll actually use. Interdental brushes or a water flosser work well for people who struggle with floss.
- Don't smoke. Smoking is one of the biggest risk factors for gum disease.
- Watch for warning signs: bleeding, swelling or gums pulling back from teeth. See our guide on why gums bleed.
Every Six Months (or as Your Dentist Advises)
Professional exams and cleanings remove hardened tartar and catch problems early. Some people need visits more often, especially if they have a history of gum disease.
Optional extras: some people add a mouthwash or an oral probiotic. These can complement, but never replace, the basics above. Read our guide to oral probiotics for gum health.
Frequently Asked Questions
A common approach is to clean between your teeth first, then brush for two minutes, then clean your tongue. Cleaning between teeth first loosens plaque so brushing can remove more of it. Consistency matters more than the exact order.
Brush gently twice a day toward the gumline, clean between your teeth every day, avoid tobacco, limit frequent sugary snacks, and see a dentist for regular cleanings. Healthy gums are pink, firm and don't bleed when you brush.
Mouthwash is optional. It can freshen breath and some types help with plaque, but it doesn't replace brushing and cleaning between teeth. Ask your dentist whether a specific mouthwash makes sense for you.
About every three months, or sooner if the bristles are frayed or after you've been sick.
Keep reading
- Why Do My Gums Bleed? Causes of Bleeding Gums and How to Stop It
- How to Get Rid of Bad Breath: Causes, Fixes and Home Remedies
Curious about oral probiotics? Read Oral Probiotics: Do They Work for Gum Health and Bad Breath?