Brush with fluoride and clean gaps
Consistent tooth cleaning helps prevent decay, gum disease and avoidable dental pain.
The number, drawn
Why it matters
Plaque builds up on teeth and around the gums, causing decay and inflammation. Fluoride toothpaste helps protect teeth, and cleaning between them reaches places a brush misses. NHS guidance recommends brushing twice daily for about 2 minutes and choosing dental recall intervals according to risk.
How to do it
- Brush every tooth surface for about 2 minutes twice daily, including before bed.
- Use toothpaste with at least 1,350 ppm fluoride; spit out excess without rinsing immediately.
- Clean between teeth daily with appropriately sized interdental brushes or floss.
- Agree on your next dental checkup with your dentist; healthy adults do not all need six monthly visits.
Persistent bleeding, toothache, swelling or a mouth change needs dental assessment. Ask for cleaning advice around implants, braces or gum disease.
Do it
Pick the time you have. Anything beats nothing.
Start with the time you have
1 minute
Check your toothpaste label: adults should use one with at least 1,350 ppm fluoride.
5 minutes
Brush every surface of all your teeth for about 2 minutes with fluoride toothpaste, then spit out the excess without rinsing.
15 minutes
Read the NHS cleaning guide and practise gentle cleaning between your teeth; ask a dentist about gaps you cannot clean comfortably.
A plan
Build a complete daily clean
- Establish brushing before bed and at one other time each day.
- Add daily cleaning between teeth with floss or brushes that fit comfortably.
- Ask your dentist or hygienist to check your technique and agree your next dental review.
In real life
- Brush before bed and at one other time, using adult toothpaste with at least 1,350 ppm fluoride.
- After brushing, spit out the excess toothpaste and leave the fluoride on your teeth without rinsing.
Watch out for
- Common mistakeMouthwash straight after brushing washes away fluoride, so use it at another time if you use it.
- Common mistakeA brush misses the gaps, so clean between teeth with floss or suitable interdental brushes.
Trusted guides
Check usSources
- Evidence grade
- A Meta-analyses of randomised trials, or a major guideline consensus.
- Basis
- NHS preventive oral care guidance and risk based dental recall recommendations
- The number
- Brush for about 2 minutes each time (NHS, 2025)
- Outcome
- recommended toothbrushing duration
- Comparison
- About 2 minutes each time, twice daily
- Tier 1 guidelineHow to keep your teeth cleanNHS, 2025
- Tier 1 guidelineDental check-upsNHS, 2025
General health information, not a diagnosis or an individual treatment plan. Personalization changes the order of suggestions; it does not assess your medical risks. Follow the cautions and consult a qualified clinician when needed.