How to Manage Mouth Ulcers

Mouth ulcers are small sores that appear inside the mouth. They can form on the cheeks, lips, tongue, or gums and often make eating, drinking, and talking uncomfortable.

The good news is that most ulcers are harmless and heal on their own within 1 to 2 weeks. There are also simple ways to ease discomfort and support healing.

Understanding Mouth Ulcers

Also known as aphthous ulcers, these sores usually have a white or yellow centre with a red border. Unlike cold sores, they occur inside the mouth and are not contagious.

You may notice a tingling or burning feeling before the ulcer appears. Once it forms, it can be sensitive, especially with hot, spicy, or acidic foods.

Common Causes

Mouth ulcers don’t have a single cause. They are often triggered by a combination of factors:

Minor Injury
Biting your cheek, brushing too hard, or irritation from braces or dentures.

Diet
Spicy, acidic, or salty foods can irritate the mouth lining.

Nutritional Deficiencies
Low levels of vitamin B12, iron, or folate may contribute to recurring ulcers.

Stress and Fatigue
These can make your mouth more sensitive and prone to irritation.

Toothpaste Ingredients
Some people react to ingredients like sodium lauryl sulphate (SLS).

Natural Ways to Ease Discomfort

While there’s no instant cure, these simple remedies can help:

Saltwater Rinse
Rinse with warm saltwater to keep the area clean and reduce irritation.

Baking Soda Rinse
Helps neutralise acids in the mouth and ease discomfort.

Honey
Can soothe the area when applied directly.

Aloe Vera
May help calm irritation and support healing.

Coconut Oil
Creates a light protective layer over the ulcer.

What to Eat (and Avoid)

Soft foods are easier while the ulcer heals. Try:

• Yoghurt 
• Mashed vegetables 
• Bananas 
• Eggs 
• Mild soups 

Avoid:

• Spicy or acidic foods 
• Crisps or crusty bread 
• Very hot drinks 

Staying hydrated also helps keep your mouth comfortable.

Daily Habits That Help

• Use a soft toothbrush 
• Avoid harsh toothpaste ingredients 
• Maintain good oral hygiene 
• Manage stress where possible 

Small changes can help reduce both discomfort and recurrence.

Extra Support

Protective products like oral patches can help cover the ulcer and reduce irritation from food and friction. This can make day-to-day activities more comfortable while it heals.

When to Seek Advice

Most ulcers heal on their own, but speak to a healthcare professional if:

• They last longer than 2 weeks 
• They occur frequently 
• Pain is severe 
• You have difficulty eating or swallowing

Keeping It Simple

Mouth ulcers are common, but they can be managed with simple care. Avoiding triggers, using gentle remedies, and protecting the area can make a noticeable difference.

With the right approach, most ulcers improve quickly and heal within a couple of weeks.