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Your 2024-2025 Benefits Guide

Eat to Build Healthy Teeth and Gums

Some foods actually fight plaque buildup and help build healthy teeth and gums. Learn which foods can help keep your smile bright.

Some foods actually fight plaque buildup and help build healthy teeth and gums. Learn which foods can help keep your smile bright.

If it’s true that you are what you eat, then it’s particularly true for your teeth and gums. When you drink sugary beverages and eat starchy foods, you’re not only feeding yourself — you’re also feeding the plaque that can cause problems in your mouth.

And while some foods invite tooth decay, others help combat plaque buildup and help keep teeth and gums healthy. Learn more about the foods to seek out — and some to avoid — to help keep your smile sparkling.

The “good guys” in fighting tooth decay

  • Fiber-rich fruits and vegetables: Foods with fiber stimulate saliva flow, which is a natural defense against cavities. Not only does saliva wash away food particles and clean your mouth, about 20 minutes after you eat something, saliva begins to neutralize the acids attacking your teeth. Opt for crisp fruits and vegetables like apples, carrots and celery.
  • Cheese, milk, plain yogurt and other dairy products: The calcium, phosphates and vitamin D in cheese, milk and other dairy products are important minerals for the health of your teeth. Your teeth are made mostly of calcium, and without enough in your diet, you risk developing tooth decay and other problems. An added benefit is that the calcium in these foods mixes with plaque and sticks to teeth, protecting them from acids that cause decay and helping to rebuild tooth enamel on the spot. Worried you won’t get enough calcium because you are allergic to milk or just don’t like the taste? There are many calcium-fortified juices, soy milks and other foods available that can supply as much calcium to your diet as milk does.
  • Sugarless chewing gum: Chewing sugar-free gum after meals and snacks can help rinse harmful acid off your teeth to help you preserve tooth enamel. But be sure it’s sugarless! Chewing gum containing sugar may actually increase your chances of developing a cavity. Sugarless gum containing xylitol, which has been shown to have decay-preventive qualities, may even have an added benefit. Research indicates that xylitol most likely inhibits the growth of Streptococcus mutans, the oral bacteria that cause cavities.
  • Green and black teas: Tea contains compounds that suppress bacteria, slowing down the processes responsible for tooth decay and gum disease. Depending on the type of water you use to brew your tea, a cup of tea can also be a source of fluoride. Just remember: Don’t add sugar to your tea.
  • Water with fluoride: Fluoridated drinking water, or any product you make with fluoridated water, helps your teeth. This includes powdered juices and dehydrated soups. If fluoridated tap water is not available where you live, ask your dentist about fluoride supplementation.

The “bad guys” that cause tooth decay

  • Sugary candies and sweets that stay in your mouth: If you eat sweets, go for those that clear out of your mouth quickly. Those that stick around — lollipops, caramels, jelly beans and hard candies — make it difficult for saliva to wash the sugar away. Snacks like cookies, cakes or other desserts contain a high amount of sugar, which can cause tooth decay. If you eat foods like these, limit when you eat them, instead of snacking on them through the day.
  • Starchy, refined carbohydrates: Foods such as chips, bread, pasta or crackers can be as harmful to the teeth as candy. Starches made from white flour are simple carbohydrates and can linger in your mouth and then break down into simple sugars. Bacteria feed on these sugars and produce acid, which causes tooth decay.
  • Carbonated soft drinks: Not only does regular soda contain a high amount of sugar, both regular and diet sodas also contain phosphorous and carbonation, which wear away the enamel on your teeth (causing them to become stained and brown). Many energy drinks and bottled iced teas and lemonades also contain high amounts of sugar and acidity that wear away tooth enamel. If you regularly consume soda, you should use a straw to keep it from having too much contact with your teeth.
  • Fruit juice: Although fruit is an important part of a healthy diet, fruit juice can cause problems for your teeth. Whole fruits have fiber and are a less concentrated source of sugar (and sometimes acids). In addition, juices sometimes have sugar added to them, which can be even more damaging to your teeth. If you regularly drink fruit juices, you should use a straw to keep them from having too much contact with your teeth.
  • Lemons, citrus fruits and other acidic foods: Avoid keeping these foods in your mouth for a long period of time.

The oral health information on this website is intended for educational purposes only. You should always consult a licensed dentist or other qualified health care professional for any questions concerning your oral health.