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Chews Wisely: Your Diet’s Impact on Dental Health

by Mar 15, 2025General Dentistry

vegetables

Table of Contents

Key Points

  • What you eat and drink can significantly impact your oral health, influencing everything from tooth decay and gum disease to teeth strength and enamel formation.
  • Particular foods contain valuable vitamins and nutrients that can contribute to dental health; other foods—like those containing a lot of sugar—can detract from it.
  • Being informed about the relationship between diet and oral health is the first step toward making good lifestyle choices.

Nearly 90 percent of all American adults have some level of tooth decay.1 Unsurprisingly, it is more common in people who smoke or who lack access to dental care. However, there is less awareness about the impact that diet can have on oral health outcomes.

Fortunately, once you understand the roles that particular foods play in contributing to or harming dental health, you can make more informed decisions. The information below offers valuable insights into the intimate connection between your diet and your teeth and gums. Keep reading to learn more about how better food choices can lead to a healthier smile.

The Fundamentals of Dental Nutrition

First, it is important to understand the basics of dental nutrition. This can best be accomplished by looking at two types of ingredients vital to dental health: minerals and vitamins.

Minerals

Your teeth, like your bones, require specific nutrients to remain strong and healthy. Two key minerals play a pivotal role in dental health:

  • Calcium: This mineral is essential for building and maintaining strong tooth enamel, the protective outer layer of your teeth.2
  • Phosphorus: Working in tandem with calcium, phosphorus helps to protect and rebuild tooth enamel.

In addition to being key ingredients in enamel, both calcium and phosphorus contribute to remineralization, a natural process that restores minerals to the enamel following damage or decay.3 Other important minerals include potassium and magnesium, which work with each other to prevent blood acidity that leaches calcium from teeth. They also help maintain a proper pH balance in the blood, which protects calcium.

Vitamins

Vitamins also play a crucial role in maintaining oral health. A few of the primary ones are:

  • Vitamin C: Essential for healthy gums, vitamin C helps in the production of collagen, a protein that supports gum tissue.
  • Vitamin D: This vitamin aids in the absorption of calcium, making it indispensable for dental health.
  • Vitamin A: This vitamin helps maintain healthy mucous membranes in the mouth, supporting saliva production and preventing dry mouth. Vitamin A can also contribute to gum tissue repair.
  • Vitamin K: Vitamin K helps block substances that break down bones. It also supports the production of osteocalcin, a protein essential for bone (and teeth) strength.4
  • Vitamin B12: This vitamin is vital for maintaining healthy gums and preventing inflammation, namely through red blood cell formation and tissue repair.

The Good: Foods That Promote Dental Health

One of the most important approaches to diet as it relates to dental health is ensuring you are incorporating foods that include the vitamins and minerals discussed above. Here are the main categories to focus on.

Fruits and Vegetables

The best sources of vitamins C, A, and K are fresh fruits and vegetables. Some types have especially high levels of these ingredients:fruit

  • Vitamin C: Citrus fruits (oranges, lemons, limes, grapefruit), berries, papaya, cantaloupe, pineapple, mango, bell peppers, broccoli, Brussels sprouts, kale, spinach, tomatoes, cauliflower, cabbage, potatoes, sweet potatoes
  • Vitamin A:  Mangos, papaya, apricots, cantaloupe, peaches, plums, passion fruit, carrots, sweet potatoes, pumpkin, squash, spinach, kale, collard greens, broccoli, red bell peppers, tomatoes
  • Vitamin K: Kiwi, blueberries, blackberries, figs, grapes, avocado, pomegranate, kale, spinach, collard greens, turnip greens, Brussels sprouts, broccoli, cabbage, lettuce, asparagus, parsley

Many fruits and vegetables also contain calcium and phosphorus:

  • Calcium: Oranges, figs, kiwi, apricots, blackberries, raspberries, kale, spinach, collard greens, broccoli, bok choy, okra, and green beans
  • Phosphorus: Avocados, bananas, figs, dates, prunes, raisins, berries, broccoli, peas, sweet potatoes, potatoes, asparagus, Brussels sprouts, and garlic

Besides supplying nutrients, crunchy fruits and vegetables can aid teeth in a different way: by acting as natural toothbrushes. The texture of apples, carrots, and celery, for instance, helps clean teeth while chewing them. They also stimulate saliva production, which is crucial in washing away food particles and neutralizing harmful acids in the mouth.

Dairy Products

Cheese, milk, and yogurt are excellent sources of calcium and phosphorus, as well as vitamin D. Additionally, cheese has been found to neutralize acids in the mouth, fighting bacteria and providing minerals for enamel repair.5

Water: Nature’s Mouthwash

Water, especially fluoridated water, is perhaps the best beverage for your teeth. It helps wash away food particles and keeps your mouth hydrated. Also, fluoride in water contributes to the remineralization process, strengthening tooth enamel and preventing decay.

Protein-Rich Foods

Meat, eggs, fish, and plant-based proteins, like beans and nuts, are not only good for your overall health but also for your teeth. These foods are high in phosphorus and vitamin D, both crucial for maintaining dental health.

The Bad: Foods and Drinks That Harm Your Teeth

In addition to including healthy foods in your diet, there are others you will want to avoid to preserve or increase dental health.

Sugar

Sugary foods and beverages are the arch-nemesis of healthy teeth. When you consume sugar, the bacteria in your mouth feed on it, producing acid that erodes tooth enamel. This process, if unchecked, leads to tooth decay and cavities.

Acidic Foods and Beverages

Citrus fruits, tomatoes, and coffee, while nutritious in many ways, can be detrimental to tooth enamel due to their high acidity. Regular consumption of these items without proper oral care can lead to enamel erosion over time.

Sticky and Starchy Foods

Foods like dried fruits, candies, potato chips, and bread can be problematic for teeth as well. These items tend to stick to teeth or lodge between them, providing a feast for bacteria. The longer these foods remain on your teeth, the higher the risk of decay.

Strategies for a Teeth-Friendly Diet

There are a few basic practices you can put in place to ensure you are eating the right foods and avoiding the wrong ones.

Balance Is Key

Aim for a well-rounded diet that includes plenty of fruits, vegetables, lean proteins, and whole grains. This not only benefits your overall health but also provides the necessary nutrients for strong teeth and healthy gums.

Limit Sugary Snacks and Drinks

Reduce your intake of sugary foods and beverages, especially between meals. If you do indulge, try to do so during meal times when increased saliva production can help neutralize acids and wash away food particles.

Choose Smart Snacks

Opt for teeth-friendly snacks like cheese, yogurt, nuts, or crunchy vegetables. These foods can actually help clean your teeth and provide beneficial nutrients.

Stay Hydrated

Make water your beverage of choice. It helps wash away food debris and bacteria, and if it is fluoridated, it provides additional protection against tooth decay.

Consider Meal Frequency

The frequency of your meals and snacks can impact your dental health as well. Constant snacking, especially on sugary or starchy foods, keeps your teeth under continual acid attack. It is better to limit eating them to meal times, when possible, allowing your saliva to neutralize acids and remineralize your teeth between meals.

The Importance of Saliva

Saliva plays a crucial role in protecting your teeth. It helps wash away food particles, neutralize acids, and provides minerals that strengthen tooth enamel. Eating foods that stimulate saliva production, like cheese or sugar-free gum, can be beneficial for your oral health.

Special Considerations

For certain groups, including younger older populations, there are particular considerations regarding the relationship between diet and oral health.

Diet and Dental Health in Children

Proper nutrition is particularly crucial during childhood when teeth are developing. A balanced diet rich in calcium, phosphorus, and vitamins C and D is essential for forming strong teeth and maintaining healthy gums. Parents should also be mindful of their children’s sugar intake and encourage water consumption.

Oral Health and Aging

As we age, maintaining good oral health becomes increasingly important. Older adults may face challenges such as dry mouth, which can increase the risk of tooth decay. A diet rich in fruits, vegetables, and lean proteins can help combat these issues and maintain oral health in later years.

Practical Tips for Maintaining Dental Health Through Diet

  1. Rinse your mouth with water after eating acidic foods to help neutralize the acids.
  2. Use a straw when drinking sugary or acidic beverages to minimize contact with your teeth.
  3. Wait at least 30 minutes after eating acidic foods before brushing your teeth to avoid damaging softened enamel.
  4. Include calcium-rich foods in your diet daily, such as dairy products, leafy greens, or fortified plant-based alternatives.
  5. Snack on crunchy fruits and vegetables to help clean your teeth naturally between brushings.

The Role of Professional Dental Care

While a healthy diet is crucial for maintaining good oral health, it is no substitute for professional dental care. Regular check-ups and cleanings are essential for preventing and detecting oral health issues early. Your dentist can provide personalized advice on how your diet may be affecting your dental health and recommend specific dietary changes if necessary.

Learn More About the Links Between Diet and Dental Health

Your diet plays a significant role in your dental health, influencing everything from the strength of your tooth enamel to the health of your gums. By making informed food choices, you can protect your teeth, prevent decay, and maintain a healthy, beautiful smile. A balanced diet rich in nutrients and low in sugar and acids, combined with good oral hygiene practices and regular checkups, is the recipe for optimal dental health.

At ProGrin, we offer a full range of dental procedures, including routine cleanings and screenings. Our team of dental experts can also offer advice on improving your diet as it relates to your oral health. Reach out to us today to schedule an appointment.

References

  1. “Oral Health Surveillance Report: Trends in Dental Caries and Sealants, Tooth Retention, and Edentulism, United States, 1999–2004 to 2011–2016.“ Centers for Disease Control and Prevention, U.S. Department of Health and Human Services, 2019, from: https://www.nidcr.nih.gov/research/data-statistics/dental-caries/adults.
  2. Ana Gil-Bona and Felicitas B. Bidlack, “Tooth Enamel and Its Dynamic Protein Matrix,” International Journal of Molecular Sciences, June 2020, from: https://www.mdpi.com/1422-0067/21/12/4458.
  3. Giuseppina Malcangi, Assunta Patano, Roberta Morolla, et al., “Analysis of Dental Enamel Remineralization: A Systematic Review of Technique Comparisons,” Bioengineering, from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10135549/.
  4. Jakub Krzysztof Nowicki and Elżbieta Jakubowska-Pietkiewicz, “Osteocalcin: Beyond Bones,” Endocrinology and Metabolism, May 2024, from: https://www.e-enm.org/journal/view.php?number=2500.
  5. LaDawn Brock, “Say Cheese,” Insights, Texas A&M College of Dentistry, January 2022, from: https://insights.dentistry.tamu.edu/say-cheese/.