Why Do I Keep Getting Canker Sores? Get Our Free Checklist

If you’re someone who frequently deals with canker sores, you know how frustrating and painful they can be. These small, shallow ulcers that form inside your mouth can make eating, drinking, and even talking a challenge. But why do they keep coming back? In this blog, we’ll explore the common reasons behind recurrent canker sores and provide actionable tips to help you prevent and manage them.

What Are Canker Sores?

Canker sores, also known as aphthous ulcers, are small, painful lesions that develop on the soft tissues inside your mouth, such as your tongue, gums, inner cheeks, or lips. They are not contagious and usually heal on their own within 1–2 weeks. However, for some people, canker sores are a recurring problem.

Common Reasons You Keep Getting Canker Sores

Recurrent canker sores can be caused by a variety of factors. Here are the most common reasons why they keep coming back:

1. Nutritional Deficiencies

Vitamin B12, Zinc, Folate, or Iron Deficiency: Low levels of these essential nutrients can weaken your immune system and make you more prone to canker sores.
Solution: Eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Consider taking supplements if recommended by your doctor.

2. Food Sensitivities

Acidic or Spicy Foods: Citrus fruits, tomatoes, chocolate, coffee, and spicy foods can irritate the delicate lining of your mouth and trigger sores.
Solution: Identify and avoid foods that seem to cause or worsen your canker sores.

3. Stress and Immune System Issues

Emotional Stress: High stress levels can weaken your immune system, making you more susceptible to canker sores.
Solution: Practice stress management techniques like meditation, yoga, or deep breathing exercises.

4. Hormonal Changes

Menstrual Cycle: Hormonal fluctuations, particularly in women, can trigger canker sores.
Solution: Track your menstrual cycle and note any patterns in your canker sore outbreaks.

5. Minor Mouth Injuries

Accidental Bites or Dental Work: Injuries from braces, dentures, or aggressive brushing can lead to canker sores.
Solution: Be gentle when brushing your teeth and avoid hard or sharp foods that could injure your mouth.

6. Toothpaste and Mouthwash

Sodium Lauryl Sulfate (SLS): This common ingredient in toothpaste and mouthwash can irritate the mouth and trigger sores.
Solution: Switch to SLS-free oral care products.

7. Underlying Health Conditions

Autoimmune Disorders: Conditions like celiac disease, Crohn’s disease, or Behçet’s disease can increase the likelihood of canker sores.
Solution: Consult your healthcare provider to rule out underlying conditions.

How to Prevent Recurrent Canker Sores

While it’s not always possible to prevent canker sores entirely, the following strategies can help reduce their frequency and severity:

1. Maintain Good Oral Hygiene

Brush and floss regularly to keep your mouth clean and free of irritants.
Use a soft-bristled toothbrush to avoid injuring your gums or cheeks.

2. Eat a Balanced Diet

Include foods rich in vitamins B12, zinc, folate, and iron, such as leafy greens, eggs, nuts, and lean meats.

3. Avoid Trigger Foods

Steer clear of acidic, spicy, or rough foods that can irritate your mouth.

4. Stay Hydrated

Drink plenty of water to keep your mouth moist and reduce irritation.

5. Manage Stress

Incorporate stress-reducing activities like exercise, meditation, or journaling into your daily routine.

6. Use Gentle Oral Care Products

Choose toothpaste and mouthwash without sodium lauryl sulfate (SLS).

Why Do I Keep Getting Canker Sores

When to See a Doctor

If you experience frequent or severe canker sores, it’s important to consult a healthcare provider. They can help identify underlying causes and recommend personalized treatment options, such as:

Prescription medications to reduce inflammation or prevent outbreaks.
Blood tests to check for nutritional deficiencies or autoimmune conditions.

Checklist: How to Prevent and Manage Recurrent Canker Sores

If you’re prone to canker sores, this checklist will help you identify potential triggers and take proactive steps to prevent and manage them. Print it out or save it for easy reference!

1. Identify and Avoid Trigger Foods

[ ] Avoid acidic foods (e.g., citrus fruits, tomatoes, vinegar).
[ ] Limit spicy or salty foods.
[ ] Steer clear of rough or crunchy foods that can irritate your mouth.
[ ] Keep a food diary to track which foods may be causing your sores.

2. Maintain Good Oral Hygiene

[ ] Brush your teeth twice a day with a soft-bristled toothbrush.
[ ] Floss daily to remove food particles and bacteria.
[ ] Use SLS-free toothpaste and mouthwash.
[ ] Rinse your mouth with water after eating to remove irritants.

3. Address Nutritional Deficiencies

[ ] Eat a balanced diet rich in vitamins B12, zinc, folate, and iron.
[ ] Consider taking supplements if recommended by your doctor.
[ ] Include foods like leafy greens, eggs, nuts, and lean meats in your diet.

4. Manage Stress

[ ] Practice stress-reducing techniques like meditation, yoga, or deep breathing.
[ ] Get regular exercise to boost your mood and immune system.
[ ] Prioritize sleep and aim for 7–9 hours per night.

5. Protect Your Mouth from Injury

[ ] Be gentle when brushing your teeth to avoid irritating your gums or cheeks.
[ ] Avoid chewing on hard objects like pens or ice.
[ ] If you have braces or dentures, ensure they fit properly and don’t cause irritation.

6. Stay Hydrated

[ ] Drink plenty of water throughout the day to keep your mouth moist.
[ ] Avoid sugary or acidic drinks that can irritate your mouth.

7. Use Soothing Remedies

[ ] Rinse your mouth with a saltwater solution (1/2 teaspoon salt in 1 cup warm water).
[ ] Apply a baking soda paste (1 teaspoon baking soda + a few drops of water) to the sore.
[ ] Use over-the-counter numbing gels or mouth rinses for pain relief.

8. Monitor Your Health

[ ] Track your menstrual cycle if you’re a woman, as hormonal changes can trigger sores.
[ ] Check for signs of underlying conditions like celiac disease or autoimmune disorders.
[ ] Consult your doctor if you suspect nutritional deficiencies or other health issues.

9. When to See a Doctor

[ ] Sores are unusually large, painful, or persistent (lasting more than 2 weeks).
[ ] You experience frequent outbreaks (more than 2–3 times a year).
[ ] Sores are accompanied by fever, fatigue, or other systemic symptoms.

By following this checklist, you can take control of your oral health and reduce the frequency and severity of canker sores. Remember, if your sores persist or worsen, it’s important to consult a healthcare provider for personalized advice and treatment options. This checklist is designed to be a practical, easy-to-use tool for managing recurrent canker sores.

Recurrent canker sores can be a frustrating and painful problem, but understanding the underlying causes can help you take control of your oral health. By addressing nutritional deficiencies, avoiding trigger foods, managing stress, and maintaining good oral hygiene, you can reduce the frequency and severity of canker sores.

If your canker sores persist or worsen, don’t hesitate to seek medical advice. With the right approach, you can keep these pesky ulcers at bay and enjoy a healthier, more comfortable mouth.