We’ve all heard the saying, ‘you are what you eat’ and when it comes to your oral health, nothing rings more true than this. What your child or you yourself consume can have a definite impact on dental and periodontal health.
Below are a few foods that can enhance your oral health and some that can be detrimental.
Dental friendly foods:
Yoghurt:
Yoghurt is high in calcium which is vital for strengthening teeth. The probiotics that are found in yoghurt also help maintain healthy gums.
Leafy greens:
Not only are leafy vegetables good for your overall health, but they also do wonders for your mouth. All the chewing required when eating them, generates a high saliva production and the veggies themselves help remove plaque build-up. Their high calcium content helps re-mineralize tooth structure and the folic acid found in these vegetables has been found to improve gum health.
Apples, carrots and other crunch fruit and veg:
Fibre rich fruit and vegetables like apples and carrots assist in removing bacteria filled plaque while also stimulating the gums.
Cheese:
A study published in the May/June 2013 issue of General Dentistry, found that eating cheese raised the pH in the mouth and lowered the risk of tooth decay. The calcium in cheese also strengthens teeth.
Tea:
Polyphenols found in black and green tea, slow down the proliferation of bacteria associated with cavities and gum disease. A 2010 study published in the Journal of Dental Research also found that tea helps fight bad breath. Tea also tends to be rich in fluoride, which is a well-known necessity for healthy teeth. Try drinking tea without any sweetener in order not to negate its dental benefits.
Nuts:
Nuts are packed with calcium and phosphorus, both of which fortify your teeth. At the top of the list with regards to oral health are almonds, Brazil nuts and cashews which fight decay causing bacteria. Nuts also contain arginine, an important amino acid which may disrupt the formation of plaque.
Xylitol containing gum:
Xylitol is a plant based sweetener that reduces the concentration of cavity causing bacteria in the mouth. In addition, the saliva secretion caused by the chewing, helps wash away plaque. Chew these gums in moderation though, as too much can have a laxative effect.
Wild Salmon:
This omega-3 rich fish is a great source of vitamin D with is needed for the body to absorb calcium for re-mineralising teeth.
Water:
Like saliva, water helps flush plaque and acid off teeth. Fluoride, an element that helps protect teeth against erosion, is also naturally found in water.
Foods to avoid:
Soft drinks:
It’s a well-known fact that the high levels of sugar in soft drinks are a leading contributor to cavity progression. However the dental damage caused by soft drinks is two-fold. These drinks contain citric and phosphoric acid which makes them highly acidic drinks. The acid causes the erosion of enamel and dentine. This means that even the sugar free versions of soft drinks are detrimental to your dental health.
Sticky, chewy candies:
As tempting as those toffee’s are, they are some of the worst treats for you dentally. Their sticky composition causes them to adhere to your teeth for prolonged periods, allowing cariogenic bacteria to utilise their sugar content for longer phases. The longer these bacteria are able to produce acid from the sugar, the higher the chance of cavities forming. To make matters worse, those candies that are sticky, sugary and sour provide a triple threat as the come with their own acid.
Hard Candies:
Allowing a hard candy to slowly dissolve in your mouth, thus saturating your teeth in sugar, gives bacteria ample time to create enamel damaging acid. Most hard candies also contain citric acid which causes cavity progression. Additionally, biting down on one of these hard treats can cause chips and fractures in your teeth.
Sports and energy drinks:
These drinks are loaded with sugar and acid, which pose a significant risk to teeth. A study published in Nutrition Research in 2008, found sports drinks to be more erosive than some soft drinks.
Alcohol:
All alcoholic beverages pose a risk to your oral health. Alcohol causes dehydration and a dry mouth which contributes to tooth decay and gum disease. Alcohol consumption also increases the risk of oral cancer.
Coffee:
As with alcohol, coffee can dry out your mouth. Coffee stains have also been found to be more persistent than tobacco stains and are more likely to become discoloured again. Heavy coffee stains tend to also be sticky, which attracts bacteria and plaque. Moreover, coffee is acidic which causes enamel erosion. We know coffee is probably one of the most difficult temptations to give up, but you can minimise the damage by drinking a glass of water after and adding as little sugar as possible.
Citrus fruit and fruit juices:
Yes fruit and 100% fruit juices have an array of health benefits but they contain high levels of acid. Grapefruit and lemons have been found to be the most acid, while oranges are the least acidic. We recommend drinking a glass of water after a fruity snack to wash down any acid and sipping on fruit juices using a straw, to reduce dental exposure to the acids.
Crackers, potato chips and white bread:
The refined carbohydrates found in these snacks, are quickly broken into sugar filled mushy substance that stays trapped between your teeth for a long time. Ensure that you wash these snacks down with water and brush and floss well.
Pickles and Vinegar:
We’re all tempted to drizzle some vinegar over potato chips or snack on a gherkin, but once again the problem is acid. Studies have shown that those who frequently consume vinegar containing foods are at an increased risk for enamel erosion. Once more make sure you drink a glass of water with these snacks.
Overall, it’s better to avoid foods that have an extremely negative effect on your overall health (like soft drinks), but even if you can’t avoid the odd treat here or there, the following habits will help your teeth and gums stay healthy:
Avoid frequent snacking. Leave sufficient time for your mouth to recover and for saliva to naturally replenish minerals to your teeth. Limit your food intake to 3-5 times a day and let your mouth rest between meals.
To minimize the damage of some of the foods and drinks on this list, try to consume them as a part of a meal, rather than on their own.
Try to rinse your mouth with water after a meal and drinks lots of water throughout the day as well.
Wait 20 minutes after a meal to brush your teeth, especially if you’ve consumed highly acidic foods. This will give your saliva sufficient time to work.
