How Diet Affects Your Oral Health: Best Foods to Eat and Foods to Avoid

Introduction

A healthy smile is about more than just brushing and flossing—it’s also about what you eat. The foods and drinks you consume can either strengthen your teeth and gums or contribute to cavities, enamel erosion, and gum disease.

For us, this is especially important as sugar-sweetened drinks, lollies, and processed snacks remain popular, while fresh produce and dairy are more seasonal or locally sourced. Understanding which foods to prioritise and which to avoid is key to achieving long-term oral health.

In this guide, we’ll explore the best foods to eat, the foods to limit, and practical tips to maintain a diet that supports your oral hygiene.

Foods That Protect Your Teeth and Gums

1. Dairy Products: Milk, Cheese and Yoghurt

Australian dairy products are rich in calcium and phosphate, essential for strengthening tooth enamel. Cheese, in particular, helps neutralise acids in the mouth and stimulates saliva production, reducing the risk of cavities.

Tip: Enjoy a slice of cheese after meals, or include milk or yoghurt in breakfast for a tooth-friendly start to the day.

2. Crunchy Fruits and Vegetables

Crunchy fruits and vegetables, such as apples, carrots, celery, and cucumber, help clean teeth naturally while you chew. They also stimulate saliva, which protects enamel by neutralising acids produced by bacteria.

Pro Tip: Snack on fresh fruit and veggies instead of packaged lollies or biscuits to maintain a healthier smile.

3. Leafy Greens

Vegetables like spinach, kale and silverbeet are rich in vitamins A, C, K, and folate, which support gum health and prevent inflammation. The calcium content also contributes to stronger teeth.

Pro Tip: Add leafy greens to your lunchtime sandwich or dinner stir-fry for maximum benefit.

4. Nuts and Seeds

Almonds, walnuts, sunflower seeds and sesame seeds are great for your teeth. They provide calcium, magnesium and phosphorus, and their slightly abrasive texture helps remove plaque naturally.

5. Green Tea

Green tea contains polyphenols, which help reduce bacteria and lower the risk of cavities and gum disease. Unsweetened green tea can also help freshen breath.

Foods and Drinks to Limit or Avoid

1. Sugary Snacks and Drinks

Lollies, soft drinks, fruit juices, and sweet pastries feed bacteria in your mouth, producing acids that erode enamel. This is a common cause of cavities in children and adults.

Tip: Swap sugar-sweetened drinks for water or milk, or enjoy sweet treats in moderation after meals rather than snacking constantly.

2. Sticky and Chewy Foods

Foods like dried fruit, caramels, and chewy lollies stick to teeth, prolonging acid exposure. This increases the risk of tooth decay.

3. Acidic Foods and Drinks

Citrus fruits, wine, soft drinks and sparkling water can erode enamel over time. If you enjoy these, drink water afterwards and avoid brushing immediately to prevent enamel damage.

4. Refined Carbohydrates

White bread, chips, crackers and biscuits break down into sugars that feed harmful bacteria. Opt for wholegrain options where possible, which contain fibre and nutrients beneficial for oral health.

Timing and Eating Habits Matter

• Limit snacking between meals: Frequent snacking increases the risk of acid attacks on teeth.
• Rinse your mouth with water: Especially after consuming sugary or acidic foods.
• Combine foods strategically: Pair acidic foods with dairy or calcium-rich snacks to reduce enamel erosion.
• Chew sugar-free gum: Stimulates saliva production and helps protect teeth.

Oral Hygiene and Fluoride

While diet is crucial, maintaining proper oral hygiene enhances its benefits. We should:

• Brush at least twice a day with fluoride toothpaste.
• Floss or use interdental brushes daily to remove plaque between teeth.
• Visit your local dentist at least twice a year for check-ups and cleanings.

Tip: The Australian Dental Association (ADA) recommends fluoride treatments for children and adults at higher risk of decay.

Special Considerations

Children

Children are more prone to cavities, especially if consuming lollies, sugary drinks, or snacks frequently. Encourage crunchy fruits, vegetables, and dairy to support healthy development. Programs like the Child Dental Benefits Schedule (CDBS) in Australia help eligible families access preventive dental care.

Pregnant Women

Hormonal changes can increase gum sensitivity and risk of gum disease. A diet rich in calcium, vitamins and minerals is essential to support maternal and baby oral health.

Older Adults

Enamel wear and dry mouth are more common in older adults. Foods that stimulate saliva, like crunchy vegetables or sugar-free gum, combined with calcium-rich foods, help protect teeth and gums.

Conclusion

A balanced, tooth-friendly diet is one of the most effective ways to prevent dental problems. By choosing foods that protect teeth, limiting harmful foods, and maintaining regular oral hygiene and dental check-ups, we can enjoy strong teeth, healthy gums, and a bright smile for life.