Updated: Dec 7, 2022
You’ve probably heard the saying, you are what you eat; well that's particularly true for your teeth and gums.
Those starchy or sugary foods we love are also loved by the bacteria in your mouth that can cause tooth decay and gum disease.
The difference between a healthy smile and frequent visits to the dentist has a lot to do with your diet. Even with a good oral hygiene routine, it can still be hard to keep your teeth healthy over the long term.
Eating a variety of nutrient-rich foods from all the food groups promotes healthy teeth and gums. This means maintain a balanced diet of fruits, vegetables, protein foods, calcium-rich foods and whole grains for a healthy smile as well as a healthy body.
Which foods are best for teeth and gum health?
Some of the best foods for healthy teeth are fresh fruits and veggies because of their high nutritional value and added teeth cleaning benefits. Then, there’s calcium-rich foods, such as low-fat or fat-free milk, yogurt and cheese, fortified soy drinks, tofu, canned salmon, almonds and dark green leafy vegetables that help promote strong teeth and bones. Chewing on crunchy foods gets the saliva going, which along with water, helps to wash away plaque causing bacteria and food particles.
Cheese, Milk, and Yogurt
Cheese is one of the best foods for healthy teeth for a number of reasons. First, it is low in sugar and high in calcium. It contains casein, which is a protein that is particularly useful for fortifying tooth enamel. Cheese is high in calcium, which is important for maintaining bone density. Cheese is also high in phosphate content, which helps balance pH levels in the mouth, which helps to preserve tooth enamel. Another great reason cheese is a friend to our teeth is that chewing it increases saliva production, which helps to wash away bacteria in the mouth.
Milk is the best drink when it comes to your teeth (Aside from fluoridated water). It’s rich in calcium. Milk, like cheese, also lowers the acid levels in the mouth, which helps fighting tooth decay.
Yogurt is packed with calcium and probiotics that protect you against cavities, gum disease and even bad breath.
Water is by far the healthiest drink available. Our bodies are made of 60% water, and staying hydrated helps your system distribute healthy nutrients, gets rid of waste, gives your skin a healthy glow and keeps your muscles moving. Drinking fluoridated water is “nature’s cavity fighter”. It is the easiest and most beneficial things you can do to help prevent cavities.
Celery, Carrots, and Other Crunchy Veggies
Many vegetables are good for teeth because they require a lot of chewing to clean teeth surfaces. Crunchy, firm foods that contain lots of water are great natural teeth cleaners because they stimulate the flow of saliva, which helps to scrub away food particles and bacteria. These fresh crunchy veggies are usually also packed with some of the most important minerals and vitamins for your mouth.
Celery is probably the closest thing to nature’s dental floss. The crunchy and fibrous texture makes for a very effective natural teeth cleaner.
Carrots contain lots of vitamin C, calcium and keratins which all offer dental benefits. Eating fresh carrots also helps to clean your teeth – like a natural toothbrush. When combined with your saliva, carrots help to wash away stain-causing bacteria and food particles.
Leafy Greens (Spinach, Lettuce, Kale)
Super healthy, leafy greens are rich in calcium, folic acid and lots of important vitamins and minerals that your teeth and gums love. Crunchy fresh greens in salads and sandwiches also help in cleaning your teeth.
Apples and Pears
Eating apples or other hard fibrous fruits can help clean your teeth and increases salivation. While sugary apple juice may contribute to tooth decay, fresh apples are less likely to cause problems. This is because chewing the fibrous texture of apples stimulates your gums, further reducing cavity-causing bacteria and increasing saliva flow. Unlike many acidic fruits, raw pears are good at neutralizing acids in your mouth that cause decay.
They are packed with tons of important elements like calcium and phosphorus. Especially beneficial are almonds, Brazil nuts and cashews, which help to fight bacteria that lead to tooth decay. Cashews are known to stimulate saliva and walnuts contain everything from fiber, folic acid, iron, thiamine, magnesium, iron, niacin, vitamin E, vitamin B6, potassium and zinc.
Tea and Coffee
Heard of polyphenols? Polyphenols are a category of chemicals that naturally occur in teas and coffee. Their role as antioxidants, help combat cell damage, reduce inflammation and help to fight cancer. Green and black teas are rich in polyphenols and offers a number of other health benefits.
Cranberries (Fresh or Sugar Free)
Cranberries are also rich in polyphenols (just like tea) and provide antioxidant benefits. Fresh cranberries are especially effective at disrupting the process of plaque formation. Just be aware that some packaged dried cranberries contain a lot of added sugar that isn't so good for teeth.
Strawberries - and Other Vitamin C Rich Berries
We all know that vitamin C is good for the body because of its antioxidant properties and for growth and repair of tissues. The collagen in the dentin of teeth depends on vitamin C for maintaining its strength and structure through synthesis.
Be sure your diet includes fresh fruits and veggies rich in vitamin C, such as apples, pears, strawberries, pineapples, tomatoes, broccoli, bell peppers, and cucumbers.
Maybe you’re not a fan of broccoli, but consider that fresh broccoli not only offer tons of vitamin C and K—important for bone health and proper blood clotting—they are also natural teeth cleaners!
Kiwis are another one of the fruits that offer a really high concentration of vitamin C. Vitamin C boosts immunity by increasing the production of blood cells that destroy foreign micro-organisms. These effects lead to improved resistance against infections throughout the body, including tooth decay.
Sweet potatoes pack a healthy dose of vitamin A, which helps to maintain the mucous membranes and soft tissue of the gums. The vitamin is also vital in maintaining the protein keratin, an agent that promotes formation of tooth enamel. Of course, you may want to skip the marshmallow topping for this one.
Garlic and Onions
Garlic isn’t a go-to for fresh breath. However, the allicin that is contained in garlic has strong antimicrobial properties, which can help fight tooth decay and especially periodontal disease.
Raw onions have powerful antibacterial properties especially against some of the bacteria that causes cavities and gum disease.
Whole wheat bread and pasta, brown rice, oatmeal and other whole grains are healthier choices because they have complex carbohydrates which give bacteria less digestible food for them to grow. They offer plenty of other nutrients that actively help your teeth and gums to stay healthy.
These mushrooms pack a bold flavor, and offer anti-microbial properties for fighting tooth decay. Researchers found that shitake mushrooms contain a poly-saccharide called lentinan, which prevents the growth of bacteria in the mouth.
Healthy Balance is the Key
Maintaining good dental health, means eating a variety of foods from each of the five major food groups, and drinking plenty of fluoridated water. A diet that promotes good oral health is not just about the foods you eat— when and how you eat them is equally important. One way to protect your teeth is by eating raw foods at the end of meals. Such foods help clean teeth and massage gums, and generate more saliva to remove residual food particles left after a meal.
Food sequencing is important. Try eating acid neutralizing foods after a sweet meal or desert will prevent prolonged acid attacks to your teeth and therefore help prevent cavities. The best examples are milk, unsweetened tea or cheese.
Be sure to drink plenty of water during and after meals to help wash away sugars and acids left from snacks and meals!
Try a More Healthy Snack
Instead of snacking on sugary-rich foods eat these just during meal times in order to minimize the amount of time your teeth are exposed to acid. If you like to snack, choose something that is healthy like fruit or vegetables or a piece of cheese. Foods that are eaten as part of a meal cause less harm to teeth than eating lots of snacks throughout the day, because more saliva is released during a meal. Here’s to healthy eating for healthy teeth!