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Dec 18, 2025 - minute readminutes read

Nutrition & Oral Health: Which Foods Are Good for Your Teeth?

A battle is being waged for your oral health – on a microscopic scale. The microorganisms living within your oral microbiome can both help and harm your oral health, and they thrive on the foods and beverages you consume. 

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It’s up to you to arm the beneficial bacteria with the right nutrients to hold the line while depriving the harmful bacteria of the foods they need to wreak havoc on your teeth and gums.

We’ll walk you through how food impacts your oral health and offer guidance on how your food choices can help you avoid common oral health conditions.

How foods impact your gums and teeth

The foods and beverages you consume are key to maintaining both your oral health and your overall health. 

From the moment food enters your mouth, your body begins to break it down and use its components. This process is aided by chewing and saliva production and continues throughout your digestive system.

What you consume is broken down into:

  • Carbohydrates
  • Proteins
  • Fats
  • Vitamins
  • Minerals
  • Water

While a balance of each of these components is important for maintaining whole-body health, the reality is we often consume unbalanced diets. In fact, globally we take in too much sugar and too few vitamins and minerals.

This imbalance can lead to complications in both oral and overall health.

The role of food in the fight against common oral health conditions

Development of dental caries

You’re likely more familiar with the common terms for dental caries: tooth decay or dental cavities.

Dental caries is the most common health condition in the world. The World Health Organization (WHO) cites free sugars (often called “added sugars”) as “the essential dietary factor in the development of dental caries.”

Harmful bacteria in your mouth metabolize sugars and produce acids that can cause demineralization of tooth enamel.

Our tip

AVOID: Try to limit or avoid foods with added sugars, and be mindful of the types and amounts of carbohydrates you consume.


TRY: Fresh fruit is a healthier source of sugar, and nuts and vegetables make great snack alternatives. However, wait at least 30 minutes after eating fruit before brushing your teeth to give your enamel time to recover from the acids in the fruit.

Demineralization of tooth enamel

Enamel and dentin are the hard tissues of the teeth. Once these tissue layers are breached, teeth become much more susceptible to infection and decay.

Chemical demineralization is caused by acids in the foods you eat and the beverages you drink. In addition, acid is produced as a byproduct when bacteria in your mouth process sugars, which further contributes to chemical demineralization.

Consuming sugary, carbonated drinks is a significant risk factor for accelerated demineralization.

Our tip

AVOID: Limit sugary, acidic drinks like sodas and fruit juices.

TRY: Drink water after consuming these beverages to help rinse away acids. Then wait at least 30 minutes before brushing your teeth.

Are you brushing your teeth correctly? Discover it here

Gum disease

Bleeding, receding, and inflamed gums are signs of serious oral health conditions known as gingivitis and periodontitis.

Stopping gingivitis before it has a chance to progress to periodontitis should be your goal.

Consuming low-sugar, low-acid foods that fight inflammation—combined with regular dental care and a complete daily oral care routine—can help slow or stop the progression of gum disease.

Our tip

AVOID: The usual culprits—sugary and acidic foods and beverages—can make irritated gums worse. You should also avoid hard or sharp foods that may further irritate already sensitive gums.

TRY: Anti-inflammatory foods such as omega-3-rich fatty fish, nuts, seeds, and leafy green vegetables like spinach and kale.

Establishing good habits for better oral health

Consuming a balanced diet and enjoying treats in moderation is key to both your oral and whole-body health.

Simple changes to your daily habits can improve your oral health outcomes. Drink water with meals and snacks, as well as after sugary drinks or alcohol, and wait 30 minutes after consuming acidic foods or beverages before brushing your teeth.

Practice good oral care habits every day

When you’re making changes to your diet or habits, it’s best to start with only one or two changes at a time so you don’t feel overwhelmed and give up. Over time, this can help you transition to a more balanced, healthier lifestyle.

Most importantly, establish a daily oral care routine that includes cleaning between your teeth and brushing for two minutes, twice a day.

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