The path to a healthy smile and fewer visits to the dentist is paved with smart dietary choices. Eating a variety of nutrient-rich foods from all the food groups promotes healthy teeth and gums. Understanding the connection between diet and oral health is key to enhancing the effectiveness of dental care and contributing to long-term health benefits.
The Power of Fruits and Vegetables
Some of the best foods for healthy teeth are fresh fruits and veggies because of their high nutritional value and added teeth cleaning benefits. 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. Crisp fruits and raw vegetables, like apples, carrots and celery, help clean plaque from teeth and freshen breath.
Apples
Will an apple a day keep the dentist away? Maybe not, but it will certainly help. Eating apples or other hard fibrous fruits can help clean your teeth and increases salivation, which can neutralize the citric and malic acids left behind in your mouth. And while sugary apple juice may contribute to tooth decay, fresh apples are less likely to cause problems.
Carrots
In addition to packing lots of nutrients, carrots are also one of the great cavity-fighting vegetables. 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.
Celery
Celery is probably the closest thing to nature’s dental floss. Many vegetables are good for teeth because they require a lot of chewing to clean teeth surfaces.
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Leafy Greens
Super healthy, leafy greens are rich in calcium, folic acid and lots of important vitamins and minerals that your teeth and gums love. Any dark, green vegetable in fact is good not only for your body but also for your teeth as well.
Strawberries
Strawberries are packed with Vitamin C, antioxidants and also malic acid, which could even naturally whiten your teeth.
Sweet Potatoes
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.
Dairy Products: Calcium's Contribution
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. Foods rich in calcium, such as milk, cheese, and yogurt, play a vital role in maintaining tooth strength. They contribute to enamel remineralization and help prevent decay. Dairy products such as milk, cheese and yogurt are excellent sources of calcium and phosphorus, which are necessary to maintain the enamel of teeth. Milk neutralizes acids and prevents enamel erosion. Paneer increases saliva production, washing bacteria. Yogurt contains probiotics that promote gum health.
Cheese
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. Cheese is another saliva maker. The calcium and phosphates in milk, cheese, and other dairy products, help put back minerals your teeth might have lost due to other foods.
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Milk
Aside from good old fashioned fluoridated water, milk is the best drink when it comes to your teeth. It’s rich in calcium and other important elements.
Yogurt
Yoghurts and cheese are ideal as they contain these vitamins and minerals, whilst also being soft for teeth that need extra care. Unsweetened yogurt provides calcium for strong bones, teeth, and tooth enamel. Yogurt contains probiotics that promote gum health.
The Importance of Hydration
Water is unlike any other drink, and 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. And--drinking water really helps your teeth stay health - especially if it’s fluoridated. Drinking water with fluoride, which is “nature’s cavity fighter,” is one of the easiest and most beneficial things you can do to help prevent cavities. Here are 4 reasons why drinking more fluoridated water improves oral health. Water is the clear winner as the best drink for your teeth-particularly fluoridated water. It helps keep your mouth clean and helps fight dry mouth. Fluoride is needed regularly throughout life to protect teeth against tooth decay. Last but certainly not least water is the best drink for your teeth as well as for hydrating your body. Over the course of the day bacteria can build up in your mouth and drinking water can help your saliva replenish and do its job of bringing your mouth to a normal PH level.
Nuts and Seeds: Small but Mighty
Nuts and seeds are excellent sources of protein and healthy fats, supporting overall oral health. They also promote saliva production, which is vital for neutralizing harmful acids in the mouth. Nuts are full of health benefits for your teeth. They are packed with tons of important elements like calcium and phosphorus. Almonds are full of protein and calcium, with the added bonus of helping scrape off plaque when you chew them. Almonds, walnuts, and flaxseeds, in particular, are highly beneficial for both teeth and gums. The calcium and phosphorus found in these foods help strengthen enamel and repair minor damage. Healthy fats protect the gums from inflammation, while their crunchy texture stimulates saliva production, reducing bacteria buildup. A handful of nuts each day is a simple and effective way to promote healthy gums and maintain a strong, bright smile.
Protein and Oral Health
Most meats offer some of the most important nutrients mentioned above, and chewing meat produces saliva. And more saliva is good, because it decreases acidity in your mouth and washes away particles of food that lead to decay. Salmon has long been considered a healthy food due to its low fat and high protein intake. Protein can help gums to revitalise as it is needed to repair damaged muscle tissue around the body. Salmon. This and other fatty fish provide vitamin D, calcium, and omega-3 acids that promote gum health. Fatty fish, such as salmon, sardines, and mackerel, are rich in vitamin D and omega-3 fatty acids, which help absorb calcium and fight inflammation. Vitamin D aids in calcium absorption, contributing to strong teeth, while omega-3 fatty acids reduce gum inflammation and support oral health. Selenium in these fish helps prevent infection. Lean protein sources like chicken, turkey, and lean beef provide phosphorus, which strengthens teeth and repairs tissue. Phosphorus supports enamel remineralization, helping to prevent decay, while also aiding in tissue repair for healthy gums. These proteins balance the pH levels in the mouth, reducing bacteria growth.
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Teas and Polyphenols
Heard of polyphenols? Polyphenols are a category of chemicals that naturally occur in many of the foods and drinks we consume, including teas and coffee. They offer several health benefits, including their role as antioxidants, which can combat cell damage, as well as their effects on reducing inflammation and helping to fight cancer. 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. Green and black teas contain fluoride that protects against tooth decay and also helps reduce gum inflammation. Drinking cups of green and black tea can help your dental health. This is because the drink lacks any sugar (provided you haven’t added any) and can help keep saliva in your mouth while lowering its acidity. It can also help wash away dental plaque and reduce cavities, something that is great for anyone’s mouth. Green tea is packed with antioxidants and natural fluoride, making it an excellent choice for protecting teeth and gums. The catechins in green tea help reduce harmful oral bacteria, while the fluoride strengthens enamel and prevents cavities. Additionally, its anti-inflammatory properties lower the risk of gum disease. These teas both contain polyphenols that interact with plaque bacteria. These substances either kill or hold back bacteria. This prevents bacteria from growing or making acid that attacks teeth. Depending on the type of water you use to brew your tea, a cup of tea can also be a source of fluoride.
Unexpected Allies: Raisins, Garlic, and Dark Chocolate
There is a long-held perception that raisins promote cavities. However, one study suggests that compounds in raisins may actually fight tooth decay. Phytochemicals are antioxidants found in plants. One of the five phytochemicals the study identified in raisins is oleanolic acid. Chemicals called phytochemicals such as oleanolic acid in raisins suppress the growth of oral bacteria associated with cavities and gum disease, according to the study. "Phytochemicals in raisins may benefit oral health by fighting bacteria that cause cavities and gum disease,” says Dr. Christine D.
Okay, maybe garlic isn’t a go-to for fresh breath. Again, maybe not the first choice for fresh breath. This one may seem counterintuitive because garlic can contribute to bad breath.
Dark chocolate contains CBH, a compound that helps harden tooth enamel. Dark chocolate with a high cocoa content (70% or more) contains compounds that can actually benefit your teeth. Polyphenols in dark chocolate help fight bacteria that cause cavities, while theobromine strengthens enamel. Additionally, its low sugar content makes dark chocolate a healthier alternative to milk chocolate.
Beyond Food: Habits and Practices for Oral Health
A diet that promotes good oral health is not just about the foods you eat or avoid - 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. According to Dr. Wu, “Food sequencing, or the order in which you consume food and beverages, is important and may help to prevent tooth decay. Try eating acid neutralizing foods after a sweet meal or desert will prevent prolonged acid attacks to your teeth and therefore help prevent cavities. Instead of snacking on sugary, carbohydrate-rich or acidic foods throughout the day, eat these foods just during meal times in order to minimize the amount of time teeth are exposed to acid. In addition, the body produces more saliva to help digest larger meals, which washes away more food and helps neutralize harmful acids before they can attack teeth. If you like to snack, choose something that is healthy like fruit or vegetables or a piece of cheese.
Additional Tips for Optimal Oral Health:
- Chew Xylitol sugar-free gum after a snack. After indulging, you can quickly fight any damaging effects of your “bad food” by stimulating a release of saliva. Chewing sugar-free gum is the fastest and simplest way to do this. This is another great saliva maker that removes food particles from your mouth.
- Wait for mealtime. Rather than having treats between meals as a snack, try trading high sugar or acidic foods as part of your meals, and consume “good” foods when you just want a bite.
- Brush and floss regularly. Maintaining great oral hygiene at home is an essential part of keeping your teeth healthy. Even with a perfect diet, your teeth continue to collect plaque every day.
- Visit your dentist regularly. Though we can’t prevent every dental problem, your dentist can spot various warning signs that indicate you may be at risk for cavities or gum disease.
Understanding the Science Behind Oral Health
Changes in your mouth start the minute you eat or drink certain foods. Sugars and carbohydrates in the foods you eat and drink are converted to acids by bacteria in your mouth. Acids are the enemy of your teeth’s enamel, the hard, outer surface that protects against decay. The more often you eat and snack, the more frequently you’re exposing your teeth to the cycle of decay. Bacteria thrive in your mouth, fed by a lot of sugars. They can build up to form plaque on your teeth, leading to an inflammatory response that causes the breakdown of the gums, bone and other supporting structures of your teeth. Plaque is a thin, invisible, sticky film of bacteria and other materials. It covers all the surfaces of all your teeth. When sugars or starches in your mouth come in contact with plaque, acids form. These acids can attack your teeth after you finish eating. Repeated attacks can break down the hard enamel on the surface of teeth. This leads to tooth decay. Bacteria in plaque also sets off an inflammatory response. This causes the breakdown of the gums, bone, and other supporting structures of your teeth. The most common culprit of cavity-causing decay in the mouth is caused by a pH imbalance.
The Role of Vitamins and Minerals
Strong teeth and healthy gums also depend on nutrients-calcium, phosphorous and vitamin C-provided by a varied diet. You should eat a balanced diet of fruits, vegetables, protein, calcium-rich foods and whole grains. Vitamins A, C, D, and calcium are crucial for maintaining strong teeth and healthy gums.
Calcium
Calcium plays a role in making the jawbones healthy and strong to hold the teeth in place. You should consume 1,000-2,000 mg of calcium daily for strong bones and teeth. When the body doesn’t get enough calcium, it pulls it from bones and teeth. Studies show that individuals with a calcium intake of less than 500 mg, or about half the recommended dietary allowance, were almost twice as likely to have gum disease. Calcium helps build strong bones and teeth. Enamel is the hard outer protective layer of the tooth (fun fact: enamel is the hardest substance in the human body). Eating foods high in calcium and other nutrients such as cheese, milk, plain yogurt, calcium-fortified tofu, leafy greens, and almonds may help tooth health. Dairy products such as milk, cheese and yogurt are excellent sources of calcium and phosphorus, which are necessary to maintain the enamel of teeth.
Vitamin D and Phosphorous
Vitamin D regulates the body’s balance of calcium and phosphorus and can promote absorption; it can also help to decrease gum inflammation that’s associated with periodontal disease. Vitamin D is important for tooth mineralization and fighting inflammation and decay. Phosphorus helps absorb calcium and rebuild tooth enamel.
Vitamin A
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.
Vitamin C
We all know that vitamin C is good for the body because of its antioxidant properties and for growth and repair of tissues in all parts of your body. This also true for teeth. Strawberries are packed with Vitamin C, antioxidants and also malic acid, which could even naturally whiten your teeth. 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.
Foods to Limit or Avoid
In contrast, many foods carry a high risk for damaging your teeth. The idea is that putting fried, sugary, fatty, highly processed, and nutritionless foods into your body will not do you any favors. You may not just become sluggish and overweight-but you also run the risk of developing heart issues, high blood pressure, type 2 diabetes, asthma, certain cancers, depression, and much more. In fact, the saying’s never been more true than when it comes to our teeth: eating unhealthy foods also leads to tooth decay and bad breath!
Specific Culprits:
- Sticky candies and sweets. If you eat sweets, go for those that clear out of your mouth quickly. So thumbs down for lollipops and caramels that have refined sugar. The ADA states that chocolate washes off the teeth more quickly than other candies.
- Starchy foods that can get stuck in your mouth.
- Carbonated soft drinks. These drinks are the leading source of added sugar among kids and teens. They are loaded with sugar. And most soft drinks have phosphoric and citric acids that wear away tooth enamel.
- Substances that dry out your mouth. These include alcohol and many medicines. If medicines are the cause, talk with your dental care provider about getting a fluoride rinse, or a fluoride gel for brushing your teeth.
Oral Health and Overall Well-being
“There is no health without oral health.” You may have heard this statement but what does it mean? The health of our mouth, or oral health, is more important than many of us may realize. Although preventable to a great extent, untreated tooth decay (or cavities) is the most common health condition worldwide. When we think about the potential consequences of untreated oral diseases including pain, reduced quality of life, lost school days, disruption to family life, and decreased work productivity, making sure our mouths stay healthy is incredibly important. Just like a healthy body, a healthy smile depends on good nutrition. A balanced diet with adequate nutrients is essential for a healthy mouth and in turn, a healthy mouth supports nutritional well-being. As growing research and studies reveal the link between oral health and overall health, it becomes more evident that taking care of your teeth isn’t just about having a nice smile and pleasant breath. Studies show that poor oral health is linked to heart disease, diabetes, pregnancy complications, and more, while positive oral health can enhance both mental and overall health. A healthy, pain-free mouth can lead to a better state of mind! Positive oral health can enhance mental and overall health, while neglect of oral health can negatively impact an individual’s self-image and self-esteem. Poor oral health may also affect speech, which can cause or contribute to social anxiety.
Special Considerations
Oral Health During Pregnancy
Oral health is an important part of prenatal care. Poor oral health during pregnancy can result in poor health outcomes for both mother and baby. For example, studies suggest that pregnant women who have periodontal disease may be more likely to have a baby that is born too early and too small. Hormonal changes during pregnancy, particularly elevated levels of progesterone, increase susceptibility to periodontal disease, which includes gingivitis and periodontitis. If you are struggling with morning sickness, the stomach acid from vomiting can erode or wear away tooth enamel. To help prevent the effects of erosion, rinse your mouth with 1 teaspoon of baking soda mixed in a cup of water, then wait 30 minutes before brushing your teeth.
Stress and Oral Health
Stress is a normal human reaction that everyone experiences at one point or another. However, stress that is left unchecked can contribute to many health problems including oral health issues. While behavioral changes play a leading role in these poor oral health findings, there are certain physiological effects on the body as well. Stress creates a hormone in the body called cortisol. Spikes in this hormone can weaken the immune system and increase susceptibility to developing periodontal disease. Evidence has shown that stress reduces the flow of saliva which in turn can contribute to dental plaque formation. Certain medications like antidepressants and anti-anxiety medications can also cause dry mouth, increasing risk of tooth decay.
Medical Conditions and Medications
Medical conditions such as osteoporosis are a fitting example of why it is so important to let your dentist know about all the medications you are taking. Certain medications like antiresorptive agents, a group of drugs that slows bone loss, can influence dental treatment decisions. That is because these medications have been associated with a rare but serious condition called osteonecrosis of the jaw (ONJ), which can damage the jawbone. Bisphosphonates (Fosamax, Actonel, and Boniva) and Denosumab (or Prolia) are examples of antiresorptive agents. Although it can occur spontaneously, ONJ more commonly occurs following surgical dental procedures like extracting a tooth or implant placement.
Orthodontic Treatment
Depending on the type of orthodontic treatment, your braces may have brackets, bands, and wires. In this case, it is important to avoid eating hard or sticky food. This includes things like nuts, popcorn, hard candy or gum, which could break or displace parts of your orthodontics and potentially delay your treatment. Enjoying pasta, soft veggies, fruits, and dairy products are good choices. Having good oral hygiene is key in making sure tooth decay do not form around the braces. This means making sure the teeth and braces are thoroughly cleaned of food debris so that plaque does not accumulate. Allowing plaque to build-up can cause white spots on the surfaces of the teeth. If you have clear trays or aligners that are removable, you should always remove your trays before eating or drinking any liquid other than water.
Dentures
If you wear dentures, adjusting to what and how you eat can be a major challenge. When you first get dentures, your mouth and tissue need time to adjust to chewing and biting. Starting with soft foods like soups, smoothies, and applesauce for your first few meals can help make the transition more comfortable. Be mindful of hot dishes and drinks as it can sometimes be difficult to gauge the temperature of your food. After a couple of days, you can move onto more solid foods as your mouth begins to adjust to the dentures. Take care to avoid hard or sticky food and tough meats which could break or damage your dentures. Denture-friendly foods include slow-cooked or ground meats, cooked fish, ripe fruits, and cooked vegetables.
Dry Mouth
Dry mouth or xerostomia can make it difficult to talk, chew, and swallow food. Symptoms of dry mouth may include increased thirst, sore mouth and tongue, difficulty swallowing and talking, and changes in taste. If you are experiencing a dry mouth, it is important to talk to your oral health care provider (as well as primary care provider) to better understand the potential causes and management. Regardless of the cause, you have lots of options for making it easier to eat. First, ensure that you drink plenty of fluids and sip cold water between meals. Chew your food well if you’re having trouble swallowing and only take small bites. Combining solid foods with liquid foods such as yogurt, gravy, sauces, or milk can also help. You want to avoid foods that are acidic, hot, or spicy as these may irritate your mouth further. Practice good oral hygiene. Do not use any tobacco products. Limit alcoholic drinks. Some alcoholic beverages can be very acidic, resulting in erosion of tooth enamel, and those with a high alcohol content can lead to dry mouth. If you have diabetes, work to support control of the disease. This will decrease the risk for other complications, including gum disease. If your medication causes dry mouth, discuss other medication options with your doctor that may not cause this condition. If dry mouth cannot be avoided, drink plenty of water, chew sugarless gum, and avoid tobacco products and alcohol.