You brush twice a day. Maybe you floss. Maybe you even use mouthwash. But there is a good chance you are still missing one part of your mouth, your tongue.
Two dentists say that skipping your tongue is a bigger deal than most of us realize. And fixing it takes about thirty seconds.
Why Your Tongue Needs Attention
Dentists say your tongue is not as smooth as it looks. It is covered in tiny grooves called papillae that trap bacteria, food debris, and dead cells. That buildup forms a biofilm that brushing alone does not remove.
Left alone, that biofilm can contribute to bad breath and gum inflammation over time, dentists says.
Dentists say cleaning your tongue can minimize bad breath, boost gum health, and even improve your sense of taste. When bacteria coat your taste buds, it dulls them. Scrape it away, and things taste better again.
Most bad breath actually starts on the tongue, not the teeth, according to dentists. The culprits are sulfur-producing bacteria that thrive there. Research published in the Journal of Periodontology found that using a tongue scraper reduces volatile sulfur compounds (the main cause of bad breath) by 75 percent. A toothbrush reduced them by 45 percent.
Most People Skip This Step
You are far from alone if this is new information. A study of over 1,000 participants found that only about 18 percent cleaned their tongue every day. Roughly a third did so only occasionally.
Even a separate study of medical students found that less than half practiced tongue cleaning daily. It is one of the most overlooked parts of good oral hygiene.
How To Do It Right
Dentists say once a day is ideal, and morning is the best time. Overnight, your mouth produces less saliva. That lets bacteria multiply and build up a fresh layer. Dentists say the layer rebuilds every 24 hours, so daily removal keeps it in check.
For people dealing with bad breath, dry mouth, or a visible coating on the tongue, dentists recommend cleaning twice a day.
Here is what both dentists suggest:
- Use a tongue scraper if you can. Dentists call it the gold standard; they explain that a scraper lifts and removes the buildup, while a toothbrush tends to move bacteria around rather than eliminate them. A soft-bristled toothbrush will still help if that is what you have.
- Be gentle. Dentists say technique matters more than force. You are lifting the biofilm off, not scrubbing the tongue raw.
- Start as far back as is comfortable. Place the scraper as far back as you can without triggering your gag reflex, dentists say. Then use light, even pressure, and slowly pull it forward. Rinse the scraper and repeat two to three times.
- Do it after your regular brushing and flossing. Dentists say it fits easily into your usual routine.
A Few Things To Watch For
Your mouth has its own natural microbiome, and tongue cleaning does temporarily reduce it. But dentists say this is not a concern for most people. The good news, they adds, is that the microbiome repopulates relatively quickly.
Dentists note that scraping too aggressively could cause irritation or injury. Gentle is the word to remember.
Penn Dental Family Practice at the University of Pennsylvania advises caution if you have oral thrush, as scraping can worsen it. They also recommend checking with your dentist first if you have sensitive gums, periodontal disease, open sores, a sensitive gag reflex, or wear dental appliances.
If you are not sure where to start, dentists suggest simply asking your dentist. They can help you build a complete oral hygiene plan that includes your tongue, the part most of us have been forgetting all along.