Eat Your Tomatoes and Watermelon: How Red Produce May Protect Your Gums

A compound called lycopene, found in red and pink fruits and vegetables, is linked to a significantly lower risk of severe periodontitis (advanced gum disease) in older adults. A new study of 1,227 older Americans found that those with adequate lycopene intake had about one-third the odds of developing severe periodontitis compared to those with low intake.

What Is Lycopene and Where Do You Find It?

Lycopene is a natural antioxidant—a compound that helps protect cells from damage—found primarily in red and pink produce. The good news is that these foods are common, affordable, and delicious. If you're looking to boost your lycopene intake, you don't need to make dramatic dietary changes; simply adding more of these everyday foods to your meals could make a difference for your oral health.

• Tomatoes: The most common source of lycopene, whether fresh, cooked, or in tomato sauce and paste
• Watermelon: A refreshing summer fruit that provides lycopene along with hydration
• Grapefruit: Pink and red varieties offer lycopene as part of a nutrient-dense breakfast option

Why Does Gum Disease Matter Beyond Your Mouth?

Periodontitis isn't just a dental problem. This chronic inflammatory gum disease can lead to tooth loss and is linked with serious systemic conditions including cardiovascular disease and diabetes. Nearly half of older adults—48.7% of those studied—had some level of periodontitis, making it a widespread health concern that deserves attention.

What Did the Research Actually Show?

Researchers analyzed data from 1,227 respondents of the U.S. National Health and Nutrition Examination Survey (NHANES) conducted between 2009 and 2014, focusing on adults aged 65 to 79. The findings were striking: among older adults, 77.9% consumed insufficient lycopene in their diet, yet those with adequate intake had about one-third the odds of severe periodontitis compared with individuals with low intake. The study adjusted for age, race, sex, smoking status, and education to ensure the results weren't skewed by other factors.

The research also revealed important demographic patterns. Non-Hispanic Black adults were significantly more likely to have severe periodontitis than Non-Hispanic White adults, and severe disease was more common in men compared with women. Among Non-Hispanic White participants specifically, both female sex and sufficient lycopene intake were linked with lower likelihood of severe disease.

Is This Proof That Lycopene Prevents Gum Disease?

It's important to understand what this study can and cannot tell us. Because this was an observational study—meaning researchers looked at existing data rather than randomly assigning people to eat different diets—the findings cannot prove that lycopene directly prevents or slows periodontitis. The authors themselves noted this limitation and recommended that future longitudinal research and clinical trials be conducted to determine whether increasing dietary lycopene could directly prevent or slow the progression of periodontitis.

However, the strong association between adequate lycopene intake and lower severe gum disease risk is encouraging enough to warrant attention. Adding more tomatoes, watermelon, and grapefruit to your diet is a simple, evidence-informed step that could support your oral health—and these foods offer many other nutritional benefits as well.

If you're concerned about gum disease or have noticed signs like bleeding gums, persistent bad breath, or loose teeth, talk to your dentist. In the meantime, reaching for red and pink produce is a delicious way to give your gums some extra support.