Foods for Good Oral Health: What to Eat and What to Avoid
Maintaining excellent oral health doesn’t require a degree in rocket science. You likely already know the basics: brush and floss twice daily, attend regular dental check-ups, and consume nutritionally balanced foods. However, the secret to lifelong healthy teeth may be hiding in your fridge and pantry!
In this comprehensive guide, we’ll explore the best and worst foods for good oral health, helping you eat your way to a healthier smile. Your dentist will thank you for it!
The Best Foods for Good Oral Health
Calcium-Rich Foods: Your Teeth’s Best Friends
Remineralise your teeth with foods high in calcium and phosphorus. These minerals help strengthen your tooth enamel, making it more resistant to decay.
Cheese: A Tasty Tooth Defender
Cheese lovers, rejoice! Not only does cheese provide calcium and protein (enamel strengtheners), but a study published in General Dentistry (May/June 2013) also showed that it raises pH levels in your mouth, reducing the risk of tooth decay.
Other Dairy Products: Milk and Yoghurt
Milk and yoghurt are excellent sources of calcium and protein. They’re low in sugar and high in tooth-friendly nutrients.
Nuts: Crunchy Calcium Boosters
Almonds, in particular, are a good source of calcium and protein while being low in sugar. Why not grab a handful to eat with your lunch today?
Protein-Rich Foods: Building Blocks for Strong Teeth
Meat and Fatty Fish
Meats and fatty fish like salmon are loaded with phosphorus, another essential mineral for tooth health. For maximum benefit, try making a broth from meat bones to extract this vital nutrient.
Crunchy Fruits and Vegetables: Nature’s Toothbrushes
Firm apples, carrots, and celery are excellent choices for oral health. These crunchy foods:
- Contain high water content
- Require lots of chewing, stimulating saliva production
- Act as natural toothbrushes, scrubbing tooth surfaces
- Stimulate gums
Celery, with its fibrous strands, can even act as a natural floss!
Limit These Foods For Good Oral Health
White and Starchy Foods: The Hidden Sugar Trap
White bread, pasta, crackers, and crisps contain more sugars than their wholemeal counterparts. These foods can quickly attack your enamel. Opt for wholemeal alternatives when possible.
Citrus Fruits and Acidic Foods: Handle with Care
While nutritious, citrus fruits and other acidic foods can erode tooth enamel. If you enjoy these foods:
- Consume them as part of a meal rather than on their own
- Rinse your mouth with water afterwards
- Wait at least 30 minutes before brushing to avoid damaging softened enamel
Sugary Drinks: Sip Wisely
Fizzy drinks, juices, and even some coffees can be high in sugar and acids. These beverages can cause significant damage to your teeth, especially if sipped throughout the day.
Red Wine: Enjoy in Moderation
The acid in red (and white) wine can attack tooth surfaces, leading to staining. Consider pairing your wine with cheese to help neutralise the acid.
Sticky Sweets: The Worst Offenders
Chewy, hard, and sticky candies are particularly harmful to teeth. They expose your teeth to sugar for extended periods, allowing harmful bacteria to thrive.
Beverages for Better Oral Health
Water: The Ultimate Oral Health Drink
Aim for at least 2 litres of water daily. Water with trace amounts of fluoride can be particularly beneficial, potentially preventing cavities up to 25% better than unfluoridated water.
Sugar-Free Gum: A Surprising Ally
Chewing sugar-free gum can help remove food particles and plaque while stimulating saliva production. This natural cleansing process helps clear out acids in the mouth.
Tips for Maintaining Good Oral Health
- Consume acidic or sugary foods as part of a meal rather than by themselves.
- Limit snacking to reduce the flow of sugar and acid through your mouth.
- Use a straw when drinking acidic or sugary beverages.
- Brush, floss, and maintain regular check-ups with your dentist.
- Stay hydrated by drinking plenty of water throughout the day.
Remember, life is for living! You don’t need to avoid all your favourite foods and drinks entirely. By being aware of their impact and taking preventative actions, you can maintain good oral health while still enjoying a varied diet.
Want to learn more or book a consultation? Visit Dental Fresh or call us on 02 9389 3656. We’ll be happy to answer your questions and help you achieve optimal oral health!
References:
- Science Daily: Cheese May Prevent Cavities
- Oral Health Foundation: 10 foods and drinks with surprising oral health benefits
