Although most canker sores will resolve within a couple of weeks on their own, some may require treatment to soothe the pain and speed up the healing process.   There are many natural options to consider when treating canker sores- here are just a few of them.

CANKER SORES PREVENTION TIPS

TOOTHPASTE

• Refrain from using toothpaste that contains Sodium Lauryl Sulfate (SLS), as this ingredient may increase the occurrence of canker sores by irritating the delicate tissues in the mouth.
• Consider switching to an SLS-free toothpaste with soothing ingredients like aloe vera, xylitol, or baking soda.

DIGESTIVE HEALTH CHECK

• Those with digestive issues such as IBS, H. pylori infections, Crohn’s disease, or Celiac disease are more prone to canker sores due to potential malabsorption of key nutrients.
• Improve overall digestion by addressing gut health, ensuring proper stomach acid levels, and using digestive enzymes if needed.
• Gluten intolerance has been linked to recurrent canker sores in some individuals, so testing for sensitivities may be beneficial.

NUTRITIONAL DEFICIENCIES

• Check your diet to ensure you are getting adequate amounts of:
  • B vitamins (especially B12, B6, and B2) – deficiencies can cause oral ulcers.
  • Zinc – essential for immune function and tissue repair.
  • Folic acid – helps prevent mouth sores, especially in those with a genetic predisposition (e.g., MTHFR mutations).
  • Selenium – plays a role in immune health and healing.
  • Iron – low levels are associated with mouth sores, especially in menstruating individuals.
  • Lysine – helps balance the high arginine intake common in the Standard American Diet, which may contribute to frequent sores. Lysine supplementation (500–1000 mg daily) may help reduce outbreaks.

PROBIOTICS

• Lactobacillus acidophilus is especially beneficial for canker sores, as it promotes a balanced oral microbiome and helps reduce pathogenic bacteria.
• A chewable or powdered probiotic (mixed into water) can be swished in the mouth and swallowed to coat the affected area for faster relief.
• A broad-spectrum probiotic in capsule form can be used to support gut health, which plays a role in oral health.
• Fermented foods like yogurt, kefir, sauerkraut, and kimchi can help maintain a balanced gut and oral microbiome.

FOOD SENSITIVITIES & TRIGGERS

• Acidic or spicy foods (e.g., citrus fruits, tomatoes, vinegar-based foods) can irritate mouth tissues and exacerbate sores.
• High-arginine foods such as nuts, seeds, chocolate, and coffee may contribute to frequent outbreaks, as arginine can support viral replication (if herpes simplex virus is a factor).
• Eggs, cheese, gluten, and artificial sweeteners (like aspartame) are also known triggers for some individuals.

OTHER IMPORTANT CONSIDERATIONS

✔ Hydration & pH Balance: Dehydration and an overly acidic body state may contribute to recurrent sores. Drinking alkaline water or using baking soda rinses (½ teaspoon baking soda in warm water) can help neutralize acidity in the mouth.

✔ Hormonal Changes: Some women experience canker sores before their period due to hormonal fluctuations and immune changes. Balancing hormones with adequate magnesium, vitamin D, and omega-3s may help.

✔ Stress Management: Chronic stress weakens the immune system and increases susceptibility to sores. Incorporating adaptogens (like ashwagandha or rhodiola), meditation, deep breathing, or regular exercise can help reduce outbreaks.

✔ Mouth Injuries: Be mindful of sharp foods (chips, crusty bread), biting the inside of your cheek, or irritation from braces/dental work, as these can trigger sores. Using a soft-bristled toothbrush can also help.

✔ Saltwater & Herbal Rinses:

• A simple saltwater rinse (1 tsp sea salt in warm water) can promote healing.
• Aloe vera gel or raw honey applied directly to sores may help speed healing.
• Chamomile tea rinses (especially with German chamomile) have anti-inflammatory and soothing effects.

✔ If Chronic or Severe: If canker sores persist or occur frequently, consider testing for autoimmune conditions (e.g., Behçet’s disease, lupus, or celiac disease), as recurrent sores can sometimes be a symptom of an underlying issue.

*The following suggestions can be used alone, or in combination with one another for a multi-faceted approach.

USE XYLITOL AS A MOUTH RINSE

INGREDIENTS:
1. Birch Xylitol – 1-3 tablespoons
2. Water – 1 cup

*Essential oils can be added to the rinse.  If adding EO's, use 1-3 total drops per cup of Xylitol water.

MIXING SUGGESTIONS:
Add 1-3 tablespoons of birch xylitol per cup of water. Depending on how much you use, it can take up to several hours for the xylitol to fully dissolve into the water, so be patient.

*if using essential oils with the mixture, be sure to mix/stir thoroughly right before each usage.

USAGE SUGGESTIONS:
Rinsing with plain xylitol soothes, as well as coats the mouth with antibacterial and antibiofilm properties. Use as needed. Spit the mixture out when done, do not swallow.

*alternatively, you can put the xylitol crystals directly into the mouth and allow your saliva to distribute. For this method, use about 1⁄2 to 3⁄4 teaspoon. Always spit and rinse when done, never swallow!

OIL PULLING

INGREDIENTS:
1. Coconut Oil (Virgin) – 1 tablespoon of room temperature oil that is liquid or semi-solid.
2. Oregano or other essential oil (1-6 drops per tablespoon of coconut oil).

*start with 1-2 drops of essential oil per teaspoon of Coconut oil the first time around, doing this will give you an idea of what is tolerable to your taste buds.

MIXING SUGGESTIONS:
Mix the oregano oil into the coconut oil as thoroughly as possible.

*Convenience mixing tip: Once you have perfected your oil pulling recipe, try adding the desired essential oil directly to the jar of melted Virgin Coconut Oil. Mix thoroughly and spoon out the pre-mixed oil as needed. Each 1 tablespoon = about ½ oz.

USAGE SUGGESTIONS:
Swish the mixture in the mouth for at least 1 minute (if tolerable). When swishing the oil, try to pull it around the entire mouth in a circular or back and forth motion, allowing the oil access to all areas of the mouth.
Oil pull 2-3 times per day for as long as tolerable (1-3 minutes).
Always spit the mixture out when done, do not swallow.
Rise mouth with water or virgin coconut oil after each treatment.