Maintaining good oral health isn’t just about brushing and flossing—what you eat plays a huge role too. A nutrient-packed diet can strengthen your teeth and gums while helping to prevent common problems like cavities and gum disease. We’ve put together a simple guide to help you navigate the connection between your diet and oral health, including which foods are great for your smile and which ones you should be a little more cautious about.
How Does Diet Cause Cavities?
Your diet has a direct impact on the environment inside your mouth, which can either help or hurt your teeth. Two key factors we’ll focus on are sugar and acidity. A diet high in sugar increases your risk of cavities because the bacteria in your mouth feed on that sugar and release acid. That acid, along with the naturally acidic foods and drinks you consume, lowers the pH in your mouth. When your mouth is more acidic, it weakens the enamel on your teeth, making it easier for cavities to form.
The goal is to limit how often your mouth stays in this acidic state and cut down on the sugar that bacteria thrive on. The more instances of sugary acidic foods, the worse your oral environment is. Knowing which foods are best for your teeth and which ones to limit can help you make choices that support a healthier smile.
Oral Health Approved Foods
Some of the best foods for teeth actually help prevent cavities, reduce inflammation, and protect your enamel. Here are a few you’ll want to add to your diet to prevent cavities:
Foods Containing Fluoride
Fluoride is one of the most well-known minerals for keeping teeth strong. While it’s typically found in toothpaste and tap water, some foods naturally contain fluoride, such as:
- Grapes
- Almonds and cashews
- Shellfish
- Russet potatoes
You can also increase your fluoride intake by preparing food with fluoridated water. For example, using tap water to brew coffee, make tea, or cook things like oatmeal or pasta can give your meals an extra boost of fluoride.
Foods Promoting Saliva Production
Your saliva is one of the best defenses against cavities because it helps neutralize acid in your mouth. Foods that encourage saliva production, like fiber-rich fruits and veggies, can help keep your mouth clean and balanced. Cheese is another food that increases saliva, and chewing sugar-free gum or mints can give your mouth an extra boost between meals.
Calcium-Rich Foods
Since your teeth are made of bone, they benefit from calcium just like the rest of your skeleton. Dairy products like milk, plain yogurt, and cheese help remineralize your teeth and strengthen enamel thanks to their calcium and phosphate content.
Foods to Avoid & Alternatives
In general, the foods to avoid are anything high in sugar, acidic, or can easily get stuck between and on your teeth. This includes sweets, particularly sticky ones like caramels, starchy foods like soft bread and chips, and a large majority of beverages, including alcohol.
Don’t fret, we understand that it’s a tall ask to have you stop consuming all the foods and beverages listed above. After all, we would never dare to tell a daily coffee drinker to quit cold turkey. That said, there are a few tips, tricks, and alternatives you can incorporate into your routine to still enjoy all your favorite foods while taking care of your teeth.
Coffee, Energy Drinks, & Other Acidic Beverages
Acidic drinks are tough on enamel, especially if you sip on them throughout the day. Instead of sipping slowly, try drinking your beverage a little faster to reduce the time your mouth stays in that acidic zone. If you love sipping on drinks throughout the day, alternate with sips of water to help your mouth neutralize faster.
Starchy and Sticky Foods
The problem with sticky or starchy foods is that they can get stuck in the gaps and grooves of your teeth, making it easier for bacteria to feast on them. Rinsing your mouth with water, chewing sugar-free gum, or brushing your teeth soon after eating can help keep your teeth clean.
Drying Substances
Alcohol is a common culprit for drying out your mouth, which makes it harder for saliva to do its job. If you notice your mouth feeling dry after eating or drinking certain things, be sure to drink water to help keep your mouth at a neutral pH.
Step Up Your Oral Hygiene
Diet is only part of the equation when it comes to keeping your teeth and gums healthy. For a personalized plan that includes both oral health and nutrition, contact our team at Marysville Family Dentistry. We’re here to help you build strong habits through a healthy teeth diet in Columbus, Ohio to keep your smile in top shape.