Foods That Support Healthy Teeth and Gums

What you eat shapes your oral health as much as your overall health. Crunchy vegetables, dairy, and water help protect your teeth, while frequent sugar and acidic drinks wear them down. Here's how to eat for a healthy smile.

Foods that help

• Crunchy fruit and vegetables. Apples, carrots, and celery stimulate saliva — the mouth's natural defence — which washes away food and neutralises acid.
• Dairy and calcium-rich foods. Cheese, milk, nuts, and leafy greens supply calcium and phosphorus that strengthen enamel. Cheese also helps neutralise plaque acid and raises saliva flow.
• Vitamin C foods. Citrus, strawberries, and bell peppers support healthy gums.
• Vitamin D. From sunlight, fish, and fortified foods, it helps your body absorb calcium.

Foods to limit

• Sugary snacks and drinks. Soda, sports drinks, and fruit juice are high in sugar and acid that erode enamel — water, milk, and unsweetened drinks are healthier everyday choices.
• Frequent snacking on starchy or sugary foods, which keeps acid attacking the teeth through the day.

A couple of myths

• Not all carbs are bad. Whole grains, fruit, and vegetables provide nutrients and fibre — it's frequent sugary and starchy snacking that causes problems.
• A little dark chocolate is fine. It has less sugar than milk chocolate and contains compounds that may help reduce plaque, in moderation.

Diet works alongside good habits — see 6 daily habits for healthy teeth and gums. For tailored advice, book a check-up and cleaning.