Best and Worst Foods for Your Teeth

When we think about healthy foods, we tend to focus on things like calories and carbs and their effect on our waistlines. But did you know your dietary choices play a direct role in preventing cavities, strengthening enamel, and maintaining healthy gums as well?

What you consume can either help protect your teeth or contribute to their decay. Let’s take a look at which foods to include in your diet for better oral health and which to limit.

Best Foods for Oral Health

You know that many foods can promote your overall health, and therefore have a positive impact on oral health as well. Whole foods (as opposed to processed, sugary options) are often the better choice in general.

However, did you know that some foods can do even more for oral health, such as actively helping to clean your teeth, strengthen your enamel, and fight bacteria? Incorporating these into your regular meals can contribute significantly to a healthier smile.

Calcium-Rich Foods

We all know calcium is important for bone health, and that includes your jawbone that supports teeth and gums. Additionally, a diet rich in calcium helps to keep your enamel strong and resilient against decay.

• Dairy Products: Milk, cheese, and low-sugar yogurt are excellent sources of calcium and phosphates. Cheese is particularly beneficial as it reduces acid, which can lower your risk of cavities.
• Leafy Greens: Vegetables like spinach, kale, and collards are good sources of calcium.
• Almonds: These nuts are high in calcium and protein while being low in sugar.

High-Fiber Fruits and Vegetables

Foods high in fiber are great for digestion, but they also act as a natural toothbrush, helping to clean plaque and food particles as you chew. These foods also stimulate saliva production, which protects against acids and decay. Good options include apples, carrots, and celery.

Foods with Fluoride

Fluoride is a mineral that helps to rebuild and strengthen tooth enamel. While tap water often contains added fluoride, many people tend to use bottled water that does not. In addition to choosing a fluoride toothpaste, you can also find fluoride in certain foods. Black tea, shellfish, grapes, carrots, potatoes, and spinach contain natural fluoride that can help protect your teeth.

Foods That Can Harm Your Teeth

On the other end of the spectrum are foods that can increase your risk for cavities and gum disease. These choices contain high levels of sugar or acid, which can damage enamel.

Sugary Foods and Drinks

Harmful bacteria in your mouth feed on sugar. When they consume sugar, they produce acids that attack and weaken your tooth enamel. This process is what leads to the formation of cavities.

• Candy and Sweets: Hard candies, caramel, and taffy are particularly problematic because they stick to your teeth.
• Sodas and Sugary Drinks: These beverages coat your teeth in sugar and acid. Even diet sodas, which do not contain sugar, are highly acidic and can erode enamel over time.

Acidic Foods

Foods with high acid content can wear away your tooth enamel directly, even without sugar. This erosion makes your teeth more susceptible to decay and sensitivity. While acidic foods like citrus fruits, juices, tomatoes, and coffee have nutritional benefits, it is wise to consume them as part of a meal and to rinse your mouth with water afterward to help neutralize the acid.

Refined Carbohydrates

Foods like white bread, potato chips, and crackers can be just as harmful as sugary or acidic snacks. Starches made from white flour break down into simple sugars in your mouth very quickly. They also tend to become trapped between teeth, providing a food source for plaque-causing bacteria.

Tips for a Tooth-Friendly Diet

You do not need to eliminate all your favorite treats, but making smart choices can make a big difference. By limiting snacking, drinking plenty of water, and brushing and flossing regularly, you can minimize the negative impact of these options. Adding healthy options rich in calcium, fiber, and fluoride can improve tooth and gum health as well, but do not replace the need for regular professional care.

Visiting your dentist for checkups and professional cleanings is necessary for maintaining your oral health. If you have questions about how your eating habits may be affecting your teeth, or if it’s time for your next dental checkup, contact our office to schedule an appointment today.