Canker sores (also called aphthous ulcers) are small, shallow lesions that develop on the soft tissues inside your mouth—around the gums, inner cheeks, or under the tongue. Unlike cold sores, canker sores aren’t contagious and don’t form on the lips. They’re typically white or yellow with a red border and can range from mildly irritating to downright painful.
Canker sores are common – studies suggest up to 25% of people experience recurring canker sores at some point. While they usually heal on their own within 1-2 weeks, finding relief sooner is a top priority for most sufferers.
What causes canker sores?
The exact cause of canker sores isn’t always clear, but several triggers can spark an outbreak. Here are the most common culprits:
Stress: Emotional or physical stress can weaken your immune system, making sores more likely.
Injury: Biting your cheek, brushing too hard, or dental work can irritate your mouth’s lining.
Diet: Acidic or spicy foods—like citrus, tomatoes, or hot peppers—may trigger sores in some people.
Nutritional deficiencies: Low levels of vitamin B12, iron, or folic acid are linked to recurring sores.
Hormonal changes: Menstrual cycles or pregnancy can increase susceptibility.
Underlying conditions: Issues like celiac disease or inflammatory bowel disease might play a role.
Allergies or sensitivities: Certain toothpaste ingredients (like sodium lauryl sulfate) can provoke sores.
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7 effective ways to treat canker sores
Here are seven remedies to soothe pain and speed healing of canker sores:
1. Rinse with saltwater or baking soda
A simple saltwater rinse (1 teaspoon of salt in a cup of warm water) or a baking soda solution (1 teaspoon in half a cup of water) can reduce inflammation and kill bacteria. Swish it around for 30 seconds, then spit it out. Repeat 2-3 times daily.
2. Apply over-the-counter gels
Look for numbing gels or protective pastes with benzocaine or hydrogen peroxide at your pharmacy. These create a barrier over the sore and ease pain while promoting healing.
3. Use a milk of magnesia dab
Dab a small amount of milk of magnesia onto the sore with a cotton swab 2-3 times a day. It neutralises acid and coats the ulcer for relief.
4. Try honey
Raw honey has antibacterial and anti-inflammatory properties. Apply a small amount directly to the sore up to four times daily for a natural remedy that tastes good, too.
5. Avoid trigger foods
Steer clear of spicy, acidic, or abrasive foods (like chips) that can irritate the sore. Opt for soft, bland options like yoghurt or oatmeal while it heals.
6. Take pain relievers if needed
Over-the-counter meds like ibuprofen or acetaminophen can dull the ache if your canker sore is particularly painful. Follow the dosage instructions carefully.
7. Boost your nutrients
If deficiencies are a factor, consider a supplement for vitamin B12, iron, or zinc after consulting your doctor. A balanced diet with leafy greens and lean proteins can also help prevent recurrence.
Most canker sores heal without intervention, but watch for red flags. If your sore lasts longer than three weeks, grows unusually large, or comes with fever or severe pain, it’s time to seek medical advice. Your doctor can rule out underlying conditions and recommend prescription treatments if necessary.
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