The Best Food for Healthy Teeth (And the Worst for Your Smile) with Dr. Fang Sun

What you eat plays a big role in your oral health. Some foods strengthen your teeth, while others can increase your risk of cavities and gum disease. Knowing which foods to enjoy and which ones to limit can help you maintain a healthy smile.

Let’s break down - the best food for your teeth and the worst ones to watch out for!

The Best Foods for Healthy Teeth

These foods help protect your teeth, strengthen enamel, and keep your gums in top shape.

1. Dairy Products (Milk, Cheese, Yogurt)

Dairy is rich in calcium and phosphorus, which help rebuild enamel and keep your teeth strong. Cheese also helps neutralize acid in your mouth, reducing the risk of cavities.

Tip: If you’re lactose intolerant, look for calcium-fortified almond or soy milk!

2. Crunchy Fruits and Vegetables (Apples, Carrots, Celery)

These foods act like natural toothbrushes, helping to scrub away plaque and stimulate saliva production, which washes away harmful bacteria.

Best choices:

• Apples: A great snack that helps clean teeth between meals.
• Carrots & Celery: Full of fiber and great for gum health.

3. Leafy Greens (Spinach, Kale, Broccoli)

Packed with vitamins and minerals, leafy greens help protect your teeth and gums. They’re especially high in calcium and folic acid, which promote healthy enamel and fight gum disease.

4. Nuts (Almonds, Cashews, Walnuts)

Nuts provide calcium, phosphorus, and protein, which help strengthen teeth. They also stimulate saliva production, reducing bacteria and acid buildup in your mouth.

Best choice: Almonds—they’re low in sugar and high in enamel-protecting nutrients.

5. Fatty Fish (Salmon, Tuna, Mackerel)

Rich in omega-3 fatty acids and vitamin D, fatty fish help reduce inflammation in the gums and support healthy teeth. Vitamin D also helps your body absorb calcium, keeping your enamel strong.

6. Green and Black Tea

Tea contains polyphenols, which fight bacteria that cause cavities and gum disease. Just avoid adding too much sugar!

Tip: Rinse your mouth with water after drinking tea to prevent staining.

7. Water

Water is the best beverage for your teeth. It rinses away food particles, keeps your mouth hydrated, and helps prevent dry mouth, which can lead to cavities.

Best choice: Fluoridated water, which strengthens enamel and prevents decay.

The Worst Foods for Your Teeth

Some foods increase acid, encourage plaque buildup, or weaken enamel, making them harmful to your teeth.

1. Sugary Snacks (Candy, Cookies, Cakes)

Sugar feeds bacteria in your mouth, leading to acid production and cavities. Sticky candies like caramel and gummies are especially bad because they cling to teeth.

Tip: If you eat sweets, rinse your mouth with water afterward and brush your teeth 30 minutes later.

2. Acidic Fruits and Juices (Citrus, Pineapple, Tomatoes)

Acidic foods erode enamel, making your teeth more vulnerable to decay. Orange juice and lemonade are common culprits.

Tip: Drink acidic beverages with a straw to minimize contact with your teeth.

3. Soda and Sports Drinks

These drinks are packed with sugar and acid, which soften enamel and cause cavities. Even diet sodas can harm your teeth due to their acidity.

Better option: Swap soda for water or unsweetened tea.

4. Dried Fruits (Raisins, Dried Apricots, Dates)

They might seem healthy, but dried fruits are sticky and high in sugar, making them just as harmful as candy.

Tip: Choose fresh fruits instead or rinse your mouth and floss after eating dried fruits.

5. Potato Chips and Crackers

Starchy snacks break down into sugar and can get stuck between your teeth, feeding bacteria and increasing cavity risk.

Tip: If you eat chips, floss afterward to remove trapped particles.

6. Alcohol

Alcohol dries out your mouth, reducing saliva flow. Saliva is essential for washing away bacteria and neutralizing acid.

Tip: Drink water alongside alcohol to keep your mouth hydrated.

Protect Your Teeth with Good Oral Care

Eating the right foods is a great step, but daily oral care is just as important! Pairing a healthy diet with a strong brushing and flossing routine will keep your teeth in top shape.

✔ Use an electric toothbrush like Brushmo Super Sonic Toothbrush for a deeper clean.
✔ Floss daily with Brushmo Black Floss to remove food particles between teeth.
✔ Drink water and avoid sugary snacks whenever possible.

A healthy diet + good oral care = a brighter, stronger smile!