Know what food is good for your teeth

Written by Dr. Apurva Chavan

Medically reviewed by  Dr. Vidhi Bhanushali Kabade BDS, TCC

Last updated May 4, 2024

Written by Dr. Apurva Chavan

Medically reviewed by  Dr. Vidhi Bhanushali Kabade BDS, TCC

Last updated May 4, 2024

Food not only gives us energy but it satisfies our taste buds and nourishes our soul. But starchy sugary foods put our bodies at risk for diseases and invite bacteria to come and harm our teeth. Here are some of the best foods to keep your teeth and gums healthy and strong.

Fibrous food

Fibrous foods like apples, carrots celery are not just great for our bodies but also our teeth. The fibers in the food helps dislodge small particles of food and bacteria from our teeth.  They also gently massage our gums and keep them healthy. So next time you feel like having a crispy fried snack why not have a carrot or juicy apple instead? An apple a day will indeed keep the doctor and dentist away.


Cheese makes everything better even your teeth. Cheese is firm in texture and packed with calcium and phosphates. The firm texture increases the saliva production and the calcium and phosphate help protect and by making them stronger. Cheese also increases the pH of the mouth making it difficult for the bacteria to grow. So have more of your favorite cheesy foods but in moderation.



Plain yogurt is a great addition to your meals. Its soft and creamy texture makes it the perfect snack, dip, salad dressing, or even a good addition to curries. Yogurt like cheese is rich in calcium and is one of the best sources of probiotics.

The probiotic bacteria are excellent as they crowd out the other bad bacteria. They are also very good for digestion and help saliva digest food better. Avoid sugary flavored yogurts. Just add some honey or fruits to make it sweet if you really need to eat something sweet.


Fish is not just an excellent source of lean protein but also a rich source of omega fatty acids and vitamin D. Vitamin D is important for your body to absorb calcium from the food you eat. Calcium and vitamin D will make both your teeth and bones strong. So have fish more often.


Green and black tea

Green and black teas are packed with Polyphenols which inhibit the number of bacteria in your mouth. They also have compounds like tannins and other antioxidants which don’t allow the bacteria to clump together and form a layer called plaque. Plaque is the layer of bacteria and small food particles that damage your teeth. So at chai time give green tea a try and skip those sticky, overly sweet biscuits to protect your teeth and health.

Sugarless gum

Sugar-free Gum is great to curb your snack or sweet cravings. It is also good to exercise your jaws and protect your teeth. The constant chewing action increases the saliva flow in your mouth. This buffers the acid produced by the bad bacteria in your mouth and keeps your teeth and gums healthy. Make sure to get a sugar free version of gum. Normal gums will worsen your mouth with the sugary artificial flavors.


Dark Chocolate is actually good for your teeth

Everyone loves chocolate. Milk chocolate is usually not recommended due to the high sugar content. Dark chocolate with at least 70% cocoa is the best to protect your teeth. Like green tea it has polyphenols along with tannins and flavonoids prevent the bacteria from attacking your teeth along. CBH ( cocoa bean husk) makes your teeth stronger by hardening them.

So next time you crave chocolate give dark chocolate a try. Your teeth and heart will thank you.


Fluoride is the best element for your teeth. It reacts and fuses with the hydroxyapatite crystals present in the enamel which is the outer layer of your tooth. This fluoride fused layer of enamel is stronger and more resistant to decay than normal enamel. Tap water is fluoridated by the government and is a good source of dietary fluoride. 

Spinach, grapes, and raisins are also known to have fluoride. Fluoridated toothpaste and mouthwashes also help to remineralize and protect your teeth.

Lastly, remember to brush your teeth with a good fluoridated toothpaste and floss regularly to maintain good oral hygiene.


  • Our teeth quality also depends on genetics and also on what we eat.
  • Junk and sugary foods call in for more cavities as they are soft and sticky in nature and stay on the tooth surface for a long time.
  • Including fibrous foods in your diet has a natural cleaning effect and removes the sticky plaque from your teeth.
  • Cheese and yogurt increases the pH of the mouth making it difficult for the bad bacteria to grow.
  • Green tea inhibits inhibits the plaque formation on your teeth.
  • Dark chocolate contains less sugar and also tannins that prevent the bacteria from attacking teeth.

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Stay Informed, Smile On!

Author Bio: Dr. Apurva Chavan is a dentist by the day and a voracious reader and writer by the night. She loves to fix smiles and tries to keep all her procedures as pain free as possible. Equipped with over 5 years of experience she loves to not just treat her patients but also educate them about dental hygiene and appropriate maintanence routines. After a long day of preserving smiles she loves to curl up with a good book or pen down some of life’s musings. She strongly belives that learning never stops and likes to keep her self updates with all the latest dental news and research.

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