How Does Diet Influence Your Oral Health?

Your diet plays a major role in your oral health. Learn about the link between nutrition and oral health, the best foods for oral health and the ones you should avoid.

The Link Between Diet and Oral Health

There are more than 700 species of bacteria inside your mouth.¹ Among these bacteria colonies are good and bad bacteria. The good bacteria help establish homeostasis within your mouth biome, and in other words, balance the pH (how acidic or basic your mouth is).^1,2 Good bacteria put the bad bacteria in their place.^1,2 But these checks and balances can be thrown off by a poor diet.^1,2

A diet high in sugar and starches can promote the growth of bad bacteria.² These bad bacteria feed on sugars and starches and produce pesky sugar acid as a byproduct that attacks tooth enamel.² These sugar acid attacks last for 20 minutes or more and can lead to cavities and tooth decay over time.² This is why brushing, interdental cleaning and rinsing is so important, as well as following up with dental appointments.

Cavity-Causing Foods to Avoid or Limit

Try your best to minimize these foods to help maintain your oral health and lower the risk of cavities:

Soft Drinks

This one is probably the least surprising on the list. From sports drinks to classic cola, it’s no secret that many soft drinks are loaded with sugar. Some non-diet soft drinks can contain up to 11 teaspoons of sugar.³

And we can’t leave other cavity-causing culprits out of the picture; many soft drinks have citric and phosphoric acid.³ These acids are not the nicest to tooth enamel and can erode (weaken) surfaces.³ Diet soft drinks aren’t off the hook either; even though they don’t rely on sugar, they do contain acidic ingredients and can increase the risk of cavities and tooth decay.³

Breads, Potato Chips and Other Starchy Foods

Soft bread or any starchy foods that can easily get stuck between teeth can fuel cavity-fueling bacteria.⁴

Sticky Foods

Foods like caramel, gummies, dried fruits, candies and some granola bars can cling to your teeth long after you’ve eaten them.⁴ If not removed, these foods can give the bad bacteria in your mouth an extended time to feed on sugars and produce more cavity-causing acids.⁴

The Best Foods for Mouth Health

Ditch the sweets and highly processed foods and add these nutritional foods to your weekly menu to help support your teeth and gums.

High-Fiber Foods

Fiber is not only beneficial for your digestive health but your body, too!⁴ Whole grains, apples, carrots and celery are examples of high-fiber foods that require more chewing.⁵ When you chew more, your saliva production increases.⁴

Dairy Products

Cheese, milk and unsweetened yogurt are packed with important nutrients for teeth and gums: calcium and phosphates.⁴ They can help restore levels of calcium and phosphate found in saliva, which helps to stop sugar acid attacks and rebuild enamel.^4,5

Kale and Other Leafy Greens

Leafy, crunchy greens like kale and spinach are nutrient dense.⁵ Not only are they rich in calcium, but they also contain folic acid that helps support gum health.⁵

Garlic and Onions

While they may not be the most pleasant-smelling foods, garlic and onions have surprising oral health benefits.⁵ They contain a compound called allicin which may reduce harmful bacteria in the mouth.⁵ After eating these foods, you can freshen up your breath after with some mouthwash and a good toothbrushing session.

Tips for Maintaining Oral Health Beyond Diet

In addition to the foods and drinks you consume, there are other things you can do to maintain your oral health. Some tips are:

• Drink water after eating cavity-causing foods. Water is your best friend for washing away food remnants and neutralizing sugar acids.⁵ Tap water also often contains fluoride, which is a naturally occurring mineral found in toothpastes that helps rebuild enamel.⁵ So, every time you find yourself snacking on something sugary or starchy, wash it down with a nice cup of water.⁵
• Brush your teeth with a fluoride-containing toothpaste. Do this twice daily for approximately two minutes each time.¹
• Floss, too. Food can get wedged into your teeth. Strive to floss at least once daily or use an interdental cleaner to make sure no crumb is left behind.¹