12 Foods That Naturally Heal Your Teeth and Gums (Plus 5 That Are Silently Destroying Them)

During your recent visit to the dentist, you may have been surprised to hear about changes in your gums, enamel, and sensitivity to cold drinks. Despite your diligent brushing and flossing, it can be unsettling to see issues progress. What is often not spoken about during these appointments is the significant impact that your daily diet has on the health of your mouth. This video shows the connection between what you eat and the mineral balance, bacteria, and acid levels in your mouth. Surprisingly, the foods you've been cautioned against may not be the main culprits, while others that could benefit your oral health are rarely discussed. We'll discuss the 12 foods that can help rebuild what your dentist is monitoring, as well as the 5 foods that may be working against you, some of which you may have considered healthy choices. If you're interested in learning more about your diet and nutrition before your next dental cleaning, be sure to subscribe for additional insights. We cover ground on topics like this The condition of your teeth is influenced by the chemistry of your mouth more than your habits. The food you consume can impact the bacteria living on your teeth, the acidity of your saliva, and the availability of minerals needed for enamel repair. Once the structure of teeth is damaged, it cannot be regrown. However, enamel is a dynamic surface that can absorb calcium and phosphate from your diet to help rebuild itself. Similarly, gum tissue can recover from inflammation if the bacteria causing it are deprived of their food source. This process of healing is practical and informative because it highlights the direct impact of your diet on oral health. Coming up in this video, we will discuss a popular fermented food that dentists are often asked about with skepticism, despite its potential benefits for oral health. In addition, we will explore a common dried fruit found in many pantries that can have negative effects on tooth enamel, similar to candy. If you are interested in learning more specific details like this, please stay tuned for the full list. Item 1. Cheese and Unsweetened Yogurt Cheese has a unique reputation issue when it comes to dental health. Despite its pH typically falling between 5 and 6, suggesting it could be acidic, cheese actually has a beneficial effect on your teeth. When you chew cheese, it stimulates saliva production, which helps neutralize any acid present before it can harm your enamel. Additionally, cheese provides essential calcium, phosphate, and casein, a milk protein that helps bind minerals to the tooth surface. This combination of factors makes cheese a surprisingly tooth-friendly snack. Studies on this protein have revealed that it serves as a storage site for calcium and phosphate, essential components for enamel health. This is why cheese and plain yogurt are frequently highlighted in research on plaque pH following meals. Cheeses that require more chewing, such as aged cheddar or firm gouda, tend to stimulate a stronger saliva response compared to soft cheeses like brie when eaten in a similar manner. Plain yogurt offers benefits that cheese does not because of the live bacterial cultures used in the fermentation process. These cultures compete with the harmful bacteria that can cause tooth decay, reducing the overall population that would typically adhere to your teeth. When selecting between cheese and yogurt, opt for the unsweetened varieties to maximize these benefits. Flavored yogurt, due to added sugar, can negate the positive effects of fermentation on your oral health. Consuming a small cube of hard cheese or a spoon of plain yogurt after a meal can provide a beneficial mineral boost to your mouth when it is most needed. Despite appearing acidic on a label, cheese acts as a protective agent for your oral health once consumed. Item 2. Fatty Fish Calcium in your food may not be effectively utilized by your body if there is a lack of vitamin D to facilitate the absorption process into your teeth. Foods like salmon, sardines, and mackerel contain significant amounts of vitamin D. Insufficient levels of vitamin D in your body can result in the calcium from your diet being excreted unused, leading to a halt in enamel remineralization despite consuming dairy or leafy greens. This becomes more crucial as you age, as your skin's ability to produce vitamin D from sunlight diminishes, placing a greater reliance on diet to meet your body's requirements. Fatty fish is a great source of omega-3 fats, which can help reduce the chronic inflammation found in gum tissue, ultimately leading to healthier teeth. Canned sardines, especially those with bones, provide a convenient and affordable way to get both calcium and vitamin D in one serving. Plus, they require minimal preparation. Just open the can and enjoy. Consuming two servings of fatty fish per week is a realistic goal for the majority of individuals. This could involve enjoying grilled salmon for dinner or sardines on toast for lunch. Fatty fish serves a dual purpose by providing essential minerals to the body and assisting in the absorption of these minerals. Item 3. Crunchy Fruits An apple offers a unique benefit that a smoothie cannot replicate. The act of biting into the fibrous fruit stimulates the jaw muscles and triggers the production of saliva almost immediately. Saliva plays a vital role in maintaining oral health by clearing food particles, balancing acidity levels, and remineralizing teeth. Apples and pears naturally contain sugar and a mild level of acidity. However, when consumed whole rather than juiced, the saliva response they evoke helps neutralize any negative effects. The skin of the fruit also plays a role in this process as its fibrous texture requires more chewing, resulting in increased saliva production. Therefore, eating an unpeeled apple provides more benefits in this regard compared to consuming a peeled slice. The process of juicing removes the fiber from fruits, leaving behind a concentrated form of sugar that can have a different effect on your teeth compared to eating the whole fruit. It is recommended to consume fruits in their whole form as a snack rather than in liquid form to maximize the mechanical benefits of the fiber. Additionally, eating fruit at the end of a meal rather than on an empty stomach can help reduce the concentration of sugar that saliva needs to work against for better oral health. Eating a crunchy apple provides a workout for your saliva glands while also offering the benefits of fiber. In comparison, other foods may not be as beneficial for oral health. Spinach and kale are excellent sources of calcium, which is essential for maintaining strong bones and teeth. These leafy greens provide a plant-based form of calcium that our bodies can absorb effectively. However, the amount of calcium absorbed from spinach and kale may vary due to certain compounds in the leaves that can bind to the mineral. In addition to calcium, these greens also contain folate, a B vitamin that plays a crucial role in promoting healthy cell renewal in gum tissue. Inadequate folate consumption has been associated with gum inflammation, reminiscent of early stages of gum disease, even in the absence of harmful bacteria. Leafy greens are also a good source of vitamin K, which aids in the proper distribution of calcium to bone and tooth structures rather than soft tissues. This means that the calcium from the spinach you consume has a beneficial destination within your body once absorbed. Lightly cooking the greens enhances the body's ability to extract calcium and other minerals from the leaves compared to eating them raw. Incorporating a handful of wilted spinach into dishes like eggs or soup requires little effort but can provide significant health benefits over the course of a week. By adding these greens to your meals, you are supporting your body's calcium and folate needs without much extra work. Item 5. Nuts Almonds and walnuts offer a nutritious solution to the common issue of snack foods being high in sugar and low in essential nutrients. Packed with protein, calcium, and phosphorus, these nuts provide a balanced combination of minerals that support the rebuilding of enamel structure. Unlike many typical snacks, almonds specifically provide both phosphorus and calcium in the ideal ratio for maintaining healthy teeth. The fat and fiber content in nuts help to slow down digestion, resulting in a more gradual release of energy compared to quick-burning foods like crackers or dried fruit. This means that the bacteria in your mouth have less sugar to feed on when you snack on nuts. Additionally, the act of chewing nuts requires more effort from your jaw than softer foods like crackers, stimulating saliva production and promoting good oral health, similar to crunchy vegetables. Walnuts contain a small amount of omega-3 fat in addition to their mineral profile, making them a preferable choice over almonds when addressing concerns about gum inflammation. Eating a small portion of raw almonds as a snack between lunch and dinner can be a healthier alternative to starchy snacks. Nuts are one of the few snack options that do not contribute to the growth of cavity-causing bacteria in your mouth, leaving your oral hygiene unaffected. Item 6. Celery Celery, being composed mostly of water, serves a unique purpose when consumed. The long fibrous strings of celery require extended chewing, which results in a longer and more consistent flow of saliva compared to most other vegetables. This saliva helps to dislodge soft plaque before it solidifies into a buildup that is difficult for a toothbrush to remove. Additionally, the act of chewing celery provides a gentle massage to the gums, promoting increased blood flow to tissue that may otherwise receive minimal stimulation throughout the day. This is particularly beneficial for gum tissue that has begun to recede. Celery is a low-sugar vegetable that provides a great benefit for saliva production without the acidity that fruits such as apples or pears bring. Easily prepare celery sticks to have on hand in the refrigerator for a convenient and healthy snack option. For added protein, consider pairing celery with a thin spread of nut butter. Chewing celery requires more effort than most vegetables, but the benefits it provides can improve gum health. Item 7. Carrots Raw carrots contain beta-carotene, which is converted into vitamin A by the body. Vitamin A supports the resilience of the mucous membranes in the mouth, which is important for gum health, as these membranes are constantly exposed to food, bacteria, and the stress of chewing. Unlike celery, raw carrots offer this additional benefit along with stimulating saliva production. The crisp texture of a raw carrot not only provides a satisfying crunch, but also stimulates saliva production, helping neutralize stomach acid from previous meals. When carrots are cooked, they lose this mechanical benefit, making the raw version more effective in this regard. Despite this, both raw and roasted carrots still contain valuable vitamin A. Carrots have a small amount of natural sugar, but it is at a low level compared to the chewing benefits they offer. Choosing baby carrots as a snack over softer or starchy options is a good idea. When prioritizing oral health, reaching for a raw carrot instead of a roasted one can help with gum maintenance and cavity prevention in just a few bites. Item 8. Green and Black Tea Tea leaves contain a group of compounds known as catechins, which have been studied for their impact on the bacteria Streptococcus mutans, a primary cause of cavities. Research has shown that green tea catechins can inhibit the growth of this bacterium and disrupt its ability to form plaque, potentially reducing the risk of cavities. Additionally, some studies suggest that catechins may also slow the production of acid by the bacteria, further benefiting oral health. Black tea contains a lower concentration of beneficial compounds compared to other varieties due to its processing method, but it still provides some polyphenol activity. Catechins found in black tea have been shown to reduce the low-grade inflammation associated with gum disease. Additionally, tea leaves naturally contain fluoride, further contributing to their protective benefits alongside polyphenols. For optimal health benefits, it is recommended to brew the tea plain without adding sugar or milk. Doing so can maximize the effectiveness of the catechins present in the tea, as adding sugar may negate some of its benefits, and milk may interfere with how the catechins work. Interestingly, this centuries-old plant has been found to combat the bacteria that can lead to dental issues, highlighting its potential benefits for overall health. Item 9. Strawberries Strawberries have long been believed to have natural teeth whitening properties due to their malic acid content. However, research suggests that the whitening effect of strawberries on teeth is minimal at best. Studies conducted by dental researchers have shown little measurable color change compared to commercial whitening products. It is important to be honest about the limited effectiveness of using strawberries for whitening teeth. The acidity in fruit, derived from malic and citric acid, can have damaging effects on tooth enamel if used consistently as a whitening method. While strawberries are often praised for their whitening properties, they primarily provide a high concentration of vitamin C. This essential nutrient plays a crucial role in the health of gum tissue by supporting collagen production. Insufficient collagen in the gums can lead to bleeding and slow healing from minor irritations, conditions often associated with a vitamin C deficiency. Enjoy the benefits of strawberries by consuming them whole rather than pureeing them. The vitamin C found in strawberries can help maintain the structure of your gums. Despite any unsubstantiated claims about their whitening properties, incorporating strawberries into your diet can still be beneficial for your oral health. Vitamin C plays a key role in collagen production, while tea and berries provide support for collagen synthesis. The next food item on this list further protects this important tissue from a different perspective. Item 10. Garlic and Onions Garlic and onions are rich in sulfur compounds, particularly allicin, which have demonstrated effectiveness against various bacteria involved in gum disease. Crushing or chopping these vegetables releases these compounds, making raw garlic more potent in combating gum disease compared to cooked garlic, as cooking can degrade some of these sulfur compounds. Onions contain sulfur compounds similar to garlic, although in a lower concentration. Just like garlic, chopping and eating onions raw helps retain more of their beneficial properties compared to cooking them for an extended period of time. However, it's important to note that the smell commonly associated with onions is a result of the same compounds responsible for their antibacterial properties. Therefore, if you want to reap the benefits of onions, you may have to put up with the inevitable bad breath that follows. Enhance the nutritional benefits of your dishes by incorporating raw or lightly cooked garlic and onion into dressings or finished meals rather than deep frying them. This method helps to retain more of their active compounds, to maximize the formation of allicin, crush garlic, and let it sit for a few minutes before cooking. Interestingly, garlic's ability to combat oral bacteria is a result of the same chemical reaction that causes its distinctive smell. Item 11 Bone Broth Bone broth is often marketed as a rich source of collagen for gum health, but the reality is a bit more nuanced. While bone broth does contain glycine and proline, the building blocks of collagen, as well as calcium and phosphate from the bones, it is not guaranteed that these components will specifically target gum tissue. Research on humans has not definitively shown that consuming bone broth will directly impact gum health, as our bodies distribute amino acids based on need, rather than targeting a specific area. However, incorporating bone broth into your diet can still potentially support overall collagen production in the body. Bone broth is a reliable source of easily absorbed minerals and amino acids, making it a preferable option over direct collagen replacement for gum health. Additionally, it offers the benefit of being gentle on digestion, making it ideal for individuals who struggle with heavier meals. When incorporating bone broth into your diet, it is best enjoyed as a complement to a meal, rather than as a stand-alone supplement. Consider using it as a base for soups, as the minerals in the broth can enhance the nutritional value of other ingredients. While bone broth provides essential ingredients for collagen production, it does not contain a fully formed dose of collagen. Item 12 Water Water is a crucial component for maintaining oral health. Despite not being a source of nutrients itself, it plays a significant role in saliva production. Saliva, which is primarily composed of water, helps buffer acids and transport minerals to the teeth. Insufficient water intake can hinder this process, impacting overall oral health. Dehydration is one of the fastest ways to drop into a dry mouth state, leaving our mouths vulnerable to bacteria that cause cavities and gum disease. As we age, saliva production decreases and certain medications can worsen this issue, making it crucial for individuals over the age of 60 to be mindful of their water intake to maintain oral health. Water serves as an effective way to rinse away food particles and sugar residue between meals, offering a benefit that most other beverages cannot provide. Keeping a glass or bottle of water nearby throughout the day is recommended, rather than waiting until you are already thirsty. This is because thirst often signals mild dehydration, and a few sips of water after a meal can actually benefit your teeth more than consuming the same amount on an empty stomach. Water is essential for the proper functioning of all other foods in our diet, making it not just an addition to our daily intake, but a foundational element. The 12 foods we just listed support the oral health conditions necessary for the defense and repair of the mouth. On the other hand, the next 5 foods counteract these conditions, despite some being commonly perceived as healthy options found in kitchens. Let's get into it. Item 1. Sticky Dried Fruits Raisins, dates, and dried apricots are often chosen as a healthier alternative to candy, but they may not be as tooth-friendly as fresh fruit. When fruit is dried, its natural sugars become concentrated into a sticky mass that can adhere to the teeth and feed bacteria for extended periods of time. This can lead to extended acid attacks on the enamel, increasing the risk of tooth decay. So, while dried fruit may offer some nutritional benefits like fiber and potassium, it's important to be mindful of its potential impact on oral health. Consuming a small portion of raisins gradually throughout the afternoon can be more harmful than eating them all at once, as it extends the exposure to sugar and increases the risk of tooth decay. To mitigate the impact of dried fruit on your teeth, consider pairing it with cheese or nuts in the same meal. The saliva response and minerals from these foods can help counteract sugar residue. Additionally, rinse your mouth with water after eating to remove any sticky residue left behind. Item 2. Refined Carbs Many people often view chips and crackers as an ordinary savory snack. However, it may surprise you to learn that these snacks can actually have an impact on your oral health. When you eat chips and crackers, the refined starch they contain quickly breaks down into sugar as soon as it mixes with saliva. This process begins in your mouth, even before you finish chewing. Additionally, the soft texture of these snacks can cause fragments to get stuck in between your teeth, providing bacteria with a direct and undisturbed source of sugar for hours. It is important to be mindful of how these seemingly harmless snacks can affect your oral hygiene. Unlike a piece of candy that dissolves and clears out relatively fast, starchy snacks like crackers and chips can linger on teeth long after eating, providing a food source for bacteria even after the snack is finished. This can lead to tooth decay, similar to the effects of sugary snacks. Opting for raw vegetables as a snack can be a better choice for dental health. If chips are preferred, it's important to rinse with water or brush soon after consumption to prevent residue from sitting on teeth overnight. Item 3. Citrus Fruits Citrus fruits like oranges, lemons, and grapefruit are often praised for their high vitamin C content, but it's important to also consider their acidity. The acid in these fruits can weaken enamel, especially if consumed frequently or in large amounts. This means that a daily glass of citrus juice or regular snacking on citrus fruits can have a negative impact on dental health over time. After enamel has been softened by acid exposure, brushing immediately afterward can further damage the weakened surface. This means that brushing right after consuming acidic fruits or juices, like orange juice, may actually harm your teeth instead of protecting them. The damage caused by citrus fruits occurs gradually with repeated exposure rather than all at once. This is why it often goes unnoticed until a dentist discovers visible thinning of enamel on the front teeth. It is important to be mindful of the frequency and amount of acidic fruits consumed to protect dental health in the long term. Lemon water, when consumed slowly in the morning, is often underestimated as a source of acid exposure. It is recommended to consume citrus fruits as part of a meal rather than as a standalone snack, and it is advisable to wait at least 30 minutes after consuming acidic foods before brushing your teeth to allow saliva to buffer the acid. Item 4. Carbonated and energy drinks. Energy drinks and soda are often associated with a sense of alertness and performance, but they can have a negative impact on your dental health. Both beverages contain sugar and citric or phosphoric acid, creating a harmful combination for your enamel. The acid in these drinks directly softens enamel, while the sugar feeds bacteria that produce even more acid. Additionally, the fizz in these drinks contains carbonic acid, further exposing your teeth to damage. Even sugar-free versions of these beverages can still harm your teeth due to the presence of citric and phosphoric acid. Simply switching to a diet version does not fully solve the issue. Drinking these beverages slowly throughout the day can worsen the damage by keeping your mouth in a low pH state for an extended period of time. If you do consume these drinks, using a straw can help reduce direct contact with your teeth. Following up with a glass of plain water can also assist in restoring your mouth's pH level sooner. Remember to be mindful of the potential effects these beverages can have on your dental health. Item 5. Alcohol. Alcohol consumption can harm oral health, which is often overlooked. When we drink alcohol, it can decrease saliva production, leading to a dry mouth. Without enough saliva to buffer bacteria and acid, our teeth are left vulnerable to damage. Wine in particular can exacerbate this issue due to its high acidity. Red wine can stain enamel, and white wine, despite its lighter color, can be even more acidic. The effects of reduced saliva flow can persist well after we stop drinking, leaving our mouths at risk for hours, especially during the night when saliva production naturally decreases. To mitigate these effects, it is recommended to alternate alcoholic drinks with water throughout the evening. Additionally, rinsing with plain water before bed can help prevent alcohol from drying out the mouth overnight. By being mindful of our alcohol consumption and taking steps to protect our oral health, we can enjoy our drinks without compromising our dental well-being. The impact of these 14 foods we eat on our oral health is a cumulative process that occurs over time, not just during a single meal. Our enamel and gum tissue reflect the habits we maintain as we repeatedly expose them to certain foods. The good news is that positive changes in our diet can start making a difference right away and have a lasting impact on our oral health. I would love to hear which of these foods surprised you the most, and if your dentist has ever discussed the importance of diet with you. Understanding the impact of our food choices on our oral health can lead to more thoughtful meal planning and healthier eating habits. If you found this information valuable, consider subscribing to receive more informative videos like this.