Foods that Might Trigger Mouth Sores
Let’s look at the “wrong” foods. Some people may be allergic to certain foods or just have a sensitivity to something without having an outright allergy. Foods that are high in acid may be particularly problematic. It’s not just the typical acidic foods you think of like tomatoes and pineapple or citrus fruits such as oranges, lemons, limes, and grapefruit, but also berries such as strawberries, blackberries and raspberries and, regrettably, chocolate and coffee, which are both high on the acid scale. Did you know that cranberries and pomegranates are also very acidic? While they are both high in antioxidants and other goodies, they can in fact cause acid reflux for some people, so if you get frequent canker sores you may want to avoid them as well.
Other foods that may cause mouth sore outbreaks in people who are predisposed include nuts; walnuts in particular. Gluten, a protein found in cereal grains is also a potential problem for people with sensitivities. You will find gluten in just about every pasta, bread and baked product from noodles and pizza crust to flour tortillas, muffins, cookies, cakes, pies, doughnuts and all your other favorite baked goods. Wheat, barley, rye, spelt (a species of wheat), and products derived from them all contain gluten. Oats may or may not contain gluten; you can buy gluten-free oats.
Keep a Food Journal
If you suspect that something you are eating is causing your mouth ulcers, start logging every bite. While this may seem tedious, it is the best way of pinpointing problematic foods.
Nutritional Deficiencies
It appears that being deficient in certain vitamins and nutrients can also cause mouth sores. Recent research studies point to low levels of vitamin B12 as well as iron, zinc, and folate. In addition to considering supplementing your diet with these nutrients by taking a mult-vitamin or B12 supplement, you may want to increase your intake of these nutrient-specific foods.
Foods high in Vitamin B12: Red meat, lamb, shellfish including clams, oysters and mussels, fish like mackerel, salmon, tuna and cod, liver, dairy products including eggs, cheese and supplemented milk, as well as supplemented soy milks and soy yogurts.
To increase your intake of folate (folic acid), eat more fruits and vegetables. Beans, peas and lentils, dark leafy greens like spinach and collard greens, asparagus, as well as avocados, broccoli, papaya, seeds and nuts are all high in folic acid.
To get more iron in your diet, consider iron-rich foods such as red meat, liver, tuna, and egg yolks. If you shun steaks, and want vegetarian sources, try plant sources including beans, lentils and chickpeas, dark leafy greens like spinach and collards, dried fruits including raisins and prunes, tomato juice, sunflower seeds, and artichokes.
Foods high in zinc include oysters, sesames seeds and tahini (sesame seed paste used in hummis and other Middle Eastern dishes), low fat roast beef, pumpkin seeds, dark chocolate and cocoa powder, lamb and peanuts.