When it comes to keeping our teeth healthy, brushing and flossing usually come to mind first. However, what we eat plays a powerful role in dental health, too. The nutrients we consume help to strengthen our teeth and gums, while some foods can lead to decay and wear over time. Here’s a look at how your diet impacts your dental health, plus tips on what to eat (and what to avoid) to keep your smile strong and healthy.
The Basics: How Food Affects Your Teeth
Our mouths are constantly in a delicate balance. Harmful bacteria feed on sugar and carbohydrates in our diets, creating acids that can erode enamel, the protective layer on our teeth. Over time, acid production wears down enamel, leading to cavities, sensitivity, and even gum issues. But the good news? Certain foods help keep this balance in check by neutralizing acids, strengthening enamel, and promoting saliva production, which helps cleanse our mouths naturally.
Foods to Help Keep Your Teeth Healthy
- Dairy Products (Milk, Cheese, and Yogurt)
- Why They’re Great: Rich in calcium and phosphates, dairy products help to remineralize and strengthen enamel. Cheese, in particular, raises pH levels in the mouth, reducing acid.
- Tip: Snack on a small piece of cheese after meals to neutralize acids and protect your enamel.
- Leafy Greens (Spinach, Kale, and Broccoli)
- Why They’re Great: These are packed with vitamins and minerals like calcium and folic acid, which strengthen teeth and promote gum health.
- Tip: Add a handful of leafy greens to your meals. Not only will they support your oral health, but they’ll also boost your overall wellness.
- Crunchy Fruits and Vegetables (Apples, Carrots, and Celery)
- Why They’re Great: High in fiber and water, these foods encourage saliva production and help clean your teeth as you chew.
- Tip: An apple a day can truly help keep the dentist away! These natural scrubbers can remove plaque buildup between brushing sessions.
- Nuts and Seeds (Almonds, Sesame Seeds)
- Why They’re Great: Packed with calcium and phosphorus, nuts and seeds promote enamel health. They also provide a good workout for your jaw, encouraging saliva flow.
- Tip: Add a handful of nuts to your snack rotation. They’re easy to carry and perfect for a quick dental-friendly snack.
- Green and Black Teas
- Why They’re Great: These teas contain polyphenols, which can reduce bacteria in the mouth and prevent plaque from building up.
- Tip: Opt for unsweetened tea for maximum benefit. A squeeze of lemon adds flavor without extra sugar.
Foods to Limit for a Healthier Smile
- Sugary Treats and Beverages (Soda, Candy, and Pastries)
- Why They’re Harmful: Sugars fuel the bacteria that produce enamel-damaging acids. Sticky sweets cling to teeth, making them especially harmful.
- Tip: When you indulge, try to eat sweets with a meal, as increased saliva during meals helps to wash away sugar particles.
- Starchy Snacks (Chips, Crackers, and Bread)
- Why They’re Harmful: Starches break down into simple sugars in the mouth, feeding bacteria that produce enamel-eroding acids.
- Tip: Rinse your mouth with water after eating starchy foods to help remove particles and prevent lingering acid.
- Citrus Fruits (Oranges, Lemons, and Grapefruit)
- Why They’re Harmful: While citrus fruits are packed with vitamin C, their high acidity can weaken enamel, leading to sensitivity over time.
- Tip: Drink water after enjoying citrus fruits to neutralize the acids and help protect your enamel.
- Coffee and Red Wine
- Why They’re Harmful: Both coffee and red wine are highly pigmented and acidic, making them major culprits for staining. Coffee also has tannins that can dry out your mouth, reducing saliva flow.
- Tip: Drink water alongside your coffee or wine, and try to brush your teeth (or chew sugar-free gum) after enjoying these beverages.
- Carbonated Drinks (Soda, Sparkling Water)
- Why They’re Harmful: Even sugar-free versions are acidic, which can erode enamel. Sugary sodas compound the damage.
- Tip: If you enjoy carbonation, limit your intake and try using a straw to reduce contact with your teeth.
Tips for a Tooth-Friendly Diet
- Drink Plenty of Water: Water helps to rinse away food particles and acids. Fluoridated water is especially beneficial, as fluoride strengthens teeth.
- End Your Meal with Dairy or Crunchy Veggies: Eating cheese, yogurt, or a crunchy veggie like celery at the end of your meal can neutralize acids and clean teeth.
- Avoid Snacking Throughout the Day: Each time you eat, acids attack your enamel. Stick to regular meals and limit snacking to give your teeth time to recover.