You Are What You Eat: A Guide to Keeping Your Teeth Healthy

Young boy holding an ice cream cone in one hand and broccoli in the other.

We’ve all heard the saying, “You are what you eat,” and while it might sound like a cliché, there’s a lot of truth to it—especially when it comes to your oral health. The foods and drinks you consume can significantly impact the health of your teeth and gums, either helping to maintain a healthy smile or contributing to dental issues like cavities, decay, and gum disease. At Dental Partners of Boston, we want to help you understand how your diet affects your oral health and what you can do to protect your smile.

The Role of Diet in Oral Health

When you eat or drink sugary and starchy foods, you’re not just satisfying your taste buds—you’re also feeding the plaque in your mouth. Many people are familiar with the word “plaque,” but not everyone understands what it actually is and why it’s harmful.

Plaque is a thin, invisible film of sticky bacteria and other materials that constantly forms on your teeth. When you consume sugars and starches, these foods interact with the plaque, creating acids that can attack your teeth for up to 20 minutes after you eat. These repeated acid attacks can gradually break down tooth enamel, the hard, protective outer layer of your teeth, leading to cavities, tooth decay, and even gum disease if left unchecked.

So, what can you do to minimize plaque and keep your teeth healthy? It starts with making smart dietary choices. Let’s break down the “good guys” and “bad guys” when it comes to food and drink choices for oral health.

The “Good Guys”: Foods That Benefit Your Teeth

Fruits and Vegetables

Fresh fruits and vegetables, especially those high in fiber, are excellent for your teeth. Crunchy fruits and veggies like apples, carrots, and celery not only require more chewing, which stimulates saliva production (your mouth’s best natural defense against tooth decay), but also help to scrub away food particles and plaque from the surface of your teeth. Saliva is essential because it neutralizes acids produced by bacteria in your mouth, washes away food particles, and provides disease-fighting substances throughout your mouth.

Dairy Products

Dairy products like cheese, milk, and plain yogurt are also great for oral health. They stimulate saliva production and contain calcium and phosphates, which help to put minerals back into your teeth (a process known as remineralization). This is particularly important for keeping tooth enamel strong and resistant to decay. Cheese, in particular, contains casein, a protein that strengthens tooth enamel.

Foods With Fluoride

Fluoride is a mineral that helps to strengthen tooth enamel and prevent cavities. Foods and drinks made with fluoridated water, such as certain teas and fish, can help protect your teeth. Fluoridated water itself is also a great choice. Just be sure to check that the products don’t contain added sugars.

Sugarless Chewing Gum

Chewing sugarless gum, especially those sweetened with xylitol, can be beneficial for your teeth. Chewing gum increases saliva flow, which helps wash away food particles and acids produced by bacteria. Xylitol, a sugar substitute, has been shown to reduce levels of decay-causing bacteria in your mouth.

Licorice Root

Research conducted at the University of California, Los Angeles, has found that licorice root contains compounds that can inhibit the growth of plaque-causing bacteria. While chewing on actual licorice root might not be your first choice, look for oral care products that contain this natural ingredient.

The “Bad Guys”: Foods and Drinks to Avoid or Limit

Sticky, Sugary Sweets

Foods that are high in sugar and stick to your teeth can be particularly harmful. Candies like caramels, lollipops, and cough drops not only have a high sugar content but also tend to linger in your mouth for a long time. Bacteria feed on these sugars, producing acids that can erode your tooth enamel. If you do indulge in sweets, opt for chocolate instead. The fat content in chocolate helps it wash away more quickly than sticky candies, reducing the time it spends on your teeth.

Starchy Foods

Foods like bread, potato chips, and crackers are rich in starch, which can easily get trapped between your teeth and become a food source for bacteria. When these starchy foods break down into sugars in your mouth, they provide a breeding ground for bacteria to thrive. Make sure to rinse your mouth with water or brush your teeth after consuming starchy foods to minimize their impact.

Carbonated Soft Drinks and Sports Drinks

These beverages are a double threat to your teeth. Not only do they contain high amounts of sugar, but they are also acidic. The acid in soft drinks and sports drinks can erode tooth enamel, leading to cavities. Even sugar-free sodas can be acidic enough to cause enamel erosion. If you do consume these drinks, try to drink them with a meal to help neutralize the acids or use a straw to minimize contact with your teeth.

Other Sugary Drinks

Sweetened beverages like fruit juices and iced teas often contain just as much sugar as soft drinks. High sugar levels can promote tooth decay, especially if these drinks are sipped over a long period. Opt for water or unsweetened alternatives whenever possible.

Lemons and Other Citrus Fruits

While lemons and other citrus fruits are rich in vitamin C, which is great for your overall health, their high acid content can erode tooth enamel if consumed in excess or if you frequently suck on them. If you enjoy citrus fruits, try to consume them as part of a meal and rinse your mouth with water afterward to neutralize the acids.

Smart Eating Habits for a Healthier Smile

Making smart food choices is crucial for maintaining a healthy smile. Here are a few tips to help you keep your teeth strong and free of cavities:

  • Eat a Balanced Diet: Include plenty of fruits, vegetables, lean proteins, and whole grains in your diet. Avoid snacking too frequently, as this can provide a constant source of food for bacteria.
  • Stay Hydrated: Drinking plenty of water throughout the day helps to wash away food particles and bacteria and keeps your saliva levels up.
  • Limit Sugary and Acidic Foods: While it’s okay to enjoy the occasional treat, try to limit your intake of sugary and acidic foods and drinks. When you do indulge, try to consume them during meals rather than as a snack.
  • Practice Good Oral Hygiene: Brush your teeth twice a day with fluoride toothpaste and floss daily to remove plaque and food particles from between your teeth and along the gumline.
  • Regular Dental Visits: Regular check-ups and cleanings with our team at Dental Partners of Boston are essential for maintaining good oral health. We can help you catch potential problems early and provide professional cleanings to remove plaque and tartar build-up.

By being mindful of what you eat and drink, you can protect your teeth and gums from decay and disease. Remember, it’s not just about avoiding the “bad guys”—it’s also about embracing the “good guys” that can help you maintain a healthy, beautiful smile. If you have any questions or need personalized advice, don’t hesitate to schedule an appointment with us. Your smile is worth it!

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