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The foods that are good for your teeth are mostly ones you'll already have in the fridge: cheese, milk and plain yoghurt, crunchy fruit and veg, leafy greens, eggs, fish and nuts, with water as your main drink. Just as important is when you eat. Keeping sugary food to mealtimes, rather than grazing through the day, gives your teeth time to recover between meals.
There's no single superfood that protects your teeth, and no need to give up treats altogether. What helps is knowing what each food does in your mouth, so you can make your own choices. Here's what we explain to patients at our Wellington and Lower Hutt clinics.
The foods that are good for your teeth do one of two jobs. Foods that strengthen teeth add the calcium and phosphate enamel is made from. Others get saliva flowing, which is your mouth's natural way of rinsing away food and neutralising acid.
| Food | What it does for your teeth | Easy ways to eat it |
|---|---|---|
| Cheese | Raises the pH in your mouth after eating and adds calcium and phosphate | A few cubes after lunch, or grated over dinner |
| Milk and plain yoghurt | Calcium and phosphate with little or no added sugar | Plain milk as a drink, plain yoghurt with fruit |
| Crunchy fruit and veg | Chewing gets saliva going and helps clear food from teeth | Carrot and celery sticks, apple slices, cucumber |
| Leafy greens | Calcium, folate and other nutrients that support teeth and gums | Spinach in an omelette, silverbeet or kale with dinner |
| Eggs, fish and lean meat | Phosphorus, which works with calcium to protect enamel; oily fish adds vitamin D | Boiled eggs, tinned salmon or sardines on toast |
| Nuts | Low in sugar, with calcium, phosphorus and protein | A small handful of almonds or peanuts as a snack |
| Water | Rinses food away, keeps your mouth moist and has no sugar or acid | Your everyday drink, especially between meals |
Dairy is one of the best foods for teeth. Cheese is a standout. Eating a little after a meal helps bring the acid level in your mouth back down, and it adds the calcium and phosphate that enamel is made from. Plain milk and plain yoghurt do a similar job. The catch is flavoured versions. Flavoured milk and many fruit yoghurts carry a lot of added sugar, so the plain kind is the one to reach for.
Carrots, celery, cucumber and apples take some chewing, and chewing gets saliva flowing. Saliva washes away food and neutralises acid, so a crunchy snack gives your teeth a helping hand. Fruit does contain natural sugar and some acid, so it's best eaten whole (not juiced) and ideally with a meal.
Spinach, silverbeet, kale and other leafy greens are low in sugar and carry calcium, folate and vitamins that support both teeth and gums. They're easy to fold into eggs, soups, stir-fries and pasta.
Enamel relies on phosphorus as well as calcium, and eggs, fish and lean meat are good sources. Oily fish like salmon and sardines also give you vitamin D, which your body needs to absorb calcium properly. Tinned fish counts, and it's an inexpensive way to get it.
Nuts are low in sugar and need a good chew. Almonds, peanuts and cashews also bring calcium, phosphorus and protein. Choose plain over honey-roasted or chocolate-coated.
Water is the best drink for teeth. It rinses food and sugar off your teeth, keeps your mouth moist, and has nothing in it that feeds decay. Chewing sugar-free gum after a meal can also help, because it gets saliva going while you're out and can't brush.
Healthy gums need many of the same foods as healthy teeth, plus vitamin C. Vitamin C helps keep gum tissue strong, and you'll find it in capsicum, broccoli, kiwifruit, oranges and berries. Fibre-rich vegetables also give your gums a gentle workout while you chew.
Food supports healthy gums, but it can't fix gum disease on its own. If your gums bleed when you brush, or feel tender or puffy, it's worth getting them checked. Our page on gum disease explains the signs and what we can do about them.
Every time you eat or drink something sugary or starchy, the bacteria in plaque feed on it and make acid. That acid softens the surface of your enamel. Saliva then gets to work neutralising it and putting minerals back, but that takes time, often up to an hour.
If you eat three meals and a couple of snacks, your teeth get plenty of recovery time in between. If you're sipping a sweet drink or nibbling all afternoon, the acid doesn't get a chance to clear and your teeth never get their recovery time. Over months and years, that's how tooth decay starts.
A few habits help:
Curious how your own teeth are holding up? At a check-up we'll show you your teeth on the screen and point out anything we can see, like early soft spots or areas that need a closer look. You can book online in Wellington or in Lower Hutt.
No food is off-limits, but some are harder on teeth than others. These are the ones we see causing the most trouble:
Some foods also stain teeth over time, like coffee, tea, red wine and curry. They don't cause decay, and a professional teeth clean removes most surface staining. If you'd like your teeth whiter than a clean can get them, have a look at our teeth whitening options.
If your mouth often feels dry, the list above matters even more, because you've got less saliva to protect your teeth. Our page on dry mouth explains why it happens and what can help.
Baby teeth have thinner enamel than adult teeth, so snack choices and timing matter even more for kids. These tooth-friendly snacks travel well in a lunchbox:
If your child is due for a visit, our page on children's dentistry covers what we do, and your child's first exam explains what to expect at that first appointment.
No. Whole fruit is part of a healthy diet and is far better for your teeth than lollies or juice. It does contain natural sugar and some acid, so it's kindest to your teeth eaten at mealtimes, and whole rather than juiced or dried.
Yes. Cheese helps bring the acid level in your mouth back down after eating, and it's rich in calcium and phosphate. A small piece at the end of a meal is an easy habit to build.
Food can't regrow enamel that's been lost, but it can help protect what you have. Calcium, phosphate and saliva help repair the earliest, softened areas of enamel before they become a hole. Once a cavity forms, it needs treatment from a dentist. Fluoride treatments can give enamel extra protection.
They're better than the full-sugar versions, because they don't feed the bacteria that cause decay. They're still acidic, though, so they can wear away enamel over time. Water is the best choice, and if you do have a diet drink, have it with a meal.
Not straight after anything acidic, like fruit, juice or wine. Your enamel is softer for a while afterwards, so rinse with water and wait about an hour before brushing.
Eating foods that are good for your teeth does a lot of the work, but it's only part of the picture. Brushing twice a day with fluoride toothpaste, cleaning between your teeth, and regular check-ups and cleans catch the things food can't. At your appointment we'll show you your own teeth on the screen, point out anything we can see, and talk through your options. No judgement, whatever you've been eating.
You can see us at either clinic:
No rush. Let us know if you've got questions about your diet and your teeth.
At Supreme Dental Concepts, we provide a comprehensive selection of cosmetic dentistry services designed to give you the confident smile you desire.
Our commitment extends to ensuring you look your absolute best.
As dentists, our training in injection techniques and facial anatomy during dental school equips us to preserve your youthful appearance, complementing your beautiful teeth.
