How much should I floss? A simple guide

Your dentist, mom, dad, spouse, or someone else who cares about your mouth has probably told you flossing is important. If twice-a-day brushing is the general recommendation, you might wonder, How much should I floss?

The short answer, according to the American Dental Association (ADA), is once a day.

We'll explain how flossing benefits dental health, why over- or under-flossing can be harmful, how much floss to use each time, and other flossing facts and tips.

Why flossing is essential for oral health

If you're aiming for good oral health (as you should), flossing your teeth every day is non-negotiable. The ADA explains that dental floss helps loosen food debris and remove plaque from in between your teeth.

Plaque is that sticky gunk that sits on top of and in the spaces between each tooth. It's filled with bacteria that love to feed on leftover food particles in your mouth, especially sugar. If you don't stay on top of flossing, this can lead to cavities or gum disease.

How often should you floss?

As noted, the American Dental Association says to floss your teeth once a day — not more, not less. Here are some flossing tips to remember.

Daily flossing recommendations

As long as you floss thoroughly every day, it doesn't matter what time of day you do it. Many people floss during their evening oral care routine to go to bed with super-clean teeth, but in the morning or even after lunch is fine too.

You might want to floss before brushing your teeth (whether in the morning or evening) to help remove gunk and debris and let your fluoride toothpaste get where it needs to go.

See our blog to learn about the best times to brush your teeth.

Factors that may affect flossing frequency

How much should I floss if I have braces? What if my gums are extra-sensitive? Some factors might make you think you don't need to or shouldn't brush as often as once a day, like bleeding gums or orthodontics. But the truth is, these instances call for even more diligent oral hygiene habits, including daily flossing.

Flossing for different dental needs

Interdental brushes and water flossers can be useful for cleaning teeth if you have braces. Water flossing can also be a gentler option for those with particularly sensitive gums.

When in doubt, check with your dentist or dental hygienist.

How much floss should you use each time?

If you're using traditional floss, the ADA suggests breaking off about 18 inches. This should be enough to wrap each end around a finger while still having enough in the center to reach back into your mouth and between your teeth. Our own quip Floss, which is premarked every 18", helps you cut the perfect daily amount.

Proper flossing technique for effective cleaning

With the dental floss wrapped around your middle or index fingers on either hand, hold the center taut between your thumbs and index fingers. This small, tight section is what will come into contact with your teeth.

Gently glide the floss up and down between your teeth, curving it into a C shape when you reach the gum line. Repeat until you've gotten in between each tooth, including the very back molars that touch gum on one side.

The impact of over-flossing and under-flossing

Flossing just once a day is ideal. Over-flossing and under-flossing can both negatively affect your teeth and gums. Let’s discuss the risks of both. 

Risks of over-flossing

Believe it or not, flossing too much could damage your gums, potentially making them sore or leading to bleeding. Over-flossing might also make your teeth extra-sensitive or wear down your tooth enamel.

Consequences of not flossing enough

Not flossing enough allows dental plaque to build up on your teeth, creating a breeding ground for bacteria. At best, this might lead to gum inflammation or bad breath — or gum disease at worst.

Explore flossing tools and products from quip

Want to step up your flossing game? Check out the different types of flossers from quip. We have options for everyone, including our Refillable Floss with a dispenser and our Cordless Water Flosser.

Learn more about why floss is the unsung hero of oral health.

Sources:

American Dental Association (ADA). (2024). Flossing.

Cepeda MS, et al. (2017). Association of flossing/inter-dental cleaning and periodontitis in adults. Journal of clinical periodontology, 44(9), 866–871. doi.org/10.1111/jcpe.12765

British Dental Journal. (2008). Flossing reduces bacteria causing periodontal disease, twin study shows. doi.org/10.1038/sj.bdj.2008.790

Cleveland Clinic. (2024). Why Do Gums Bleed When Flossing?. Health Essentials.