Diet For Healthy Teeth And Gums

In addition to brushing and flossing, a healthful diet protects teeth from decay and keeps the gums healthy. Choosing a healthy diet may sound easy, however, fruits, milk, cereals, bread and some vegetables contain sugars and/or starches. Carbonated sodas, sweet fruit drinks and sugary snack foods should be limited.

Tooth decay (cavities and dental caries) and gum disease are caused by colonies of bacteria that constantly coat the teeth with a sticky film called plaque. If plaque is not brushed away, these bacteria break down the sugars and starches in foods to produce acids that wear away the tooth enamel. The plaque also hardens into tartar, which can lead to gum inflammation, or gingivitis.

A well-balanced diet provides the minerals, vitamins, and other nutrients essential for healthy teeth and gums. Fluoride, occurring naturally in foods and water, or added to the water supply, can be a powerful tool in fighting decay. It can reduce the rate of cavities by as much as 60 percent.

The Sugar Factor and Tooth Decay

Sucrose, most familiar to us as granulated sugar, is the leading cause of tooth decay, but it is far from the only culprit. Although sugary foods, including cookies, candies, and sodas, are major offenders, starchy foods (such as breads and cereals) also play an important part in tooth decay. When starches mix with amylase, an enzyme in saliva, the result is an acid bath that erodes the enamel and makes teeth more susceptible to decay. If starchy foods linger in the mouth, the acid bath is prolonged, and the potential for damage is all the greater.

Be careful when eating dried fruits. Dried fruits can have an adverse effect on teeth, because they are high in sugar and cling to the teeth. Even unsweetened fruit juices can contribute to tooth decay – they are acidic and contain relatively high levels of simple sugars.

Fresh fruits, especially apples, are better choices. Fresh fruit, although both sweet and acidic, is much less likely to cause a problem, because chewing stimulates the saliva flow. Saliva decreases mouth acidity and washes away food particles. Apples, for example, have been called nature’s toothbrush because they stimulate the gums, increase saliva flow and reduce the build-up of cavity-causing bacteria. A chronically dry mouth also contributes to decay. Saliva flow slows during sleep; going to bed without brushing the teeth is especially harmful. Certain drugs, including those used for high blood pressure, also cut down saliva flow.

Poor Diet and Gum Disease

More teeth are lost through gum disease than through tooth decay. Gum disease is likely to strike anyone who neglects oral hygiene or eats a poor diet. Particularly at risk are people with alcoholism, malnutrition, or AIDS/HIV infection or who are being treated with steroid drugs or certain cancer chemotherapies. Regular brushing and flossing help to prevent puffy, sore, and inflamed gums.

Gingivitis, a very common condition that causes the gums to redden, swell, and bleed, is typically caused by the gradual buildup of plaque. Treatment requires good dental hygiene and removal of plaque by a dentist or dental hygienist. Left untreated, gingivitis can lead to periodontitis – an advanced infection of the gums that causes teeth to loosen and fall out. There may even be more serious consequences of gum disease. Studies have shown a link between poor oral health and heart disease. Bleeding gums apparently provide an entry port for bacteria or viruses that can cause heart problems. Women with tooth or gum problems are also more likely to give birth to premature babies.

Bleeding gums may also be a sign that your intake of vitamin C is deficient. Be sure that your diet includes plenty of fresh fruits and vegetables every day; munching on hard, fibrous foods, such as celery stick or carrot stimulates the gums.

Helpful Foods for Prevent Cavities

You can protect your teeth by concluding meals with foods that do not promote cavities and may even prevent them. For instance, aged cheeses help prevent cavities if consumed at the end of a meal. Chewing sugarless gum stimulates the flow of saliva, which decreases acid and flushes out food particles. Rinsing your mouth and brushing your teeth after eating are important strategies to prevent cavities.

Healthy Snacks that Don’t Attack Teeth

  • Celery & carrot snacks with hommous or avocado dip
  • Vegemite crackers with cheese
  • Plain yogurt, fresh fruit and nuts

Diet Tips for Healthy Teeth and Gums

Consume Plenty Of

  • Calcium-rich foods, such as low-fat milk, yogurt, and cheese.
  • Fresh fruits and vegetables for vitamins A and C, and for chewing in order to promote healthy gums.
  • Tea, which is a good source of fluoride.


  • Dried fruits and other sticky foods that lodge between the teeth.


  • Sweet drinks and snacks.
  • Steady sipping of acidic drinks for prolonged periods.
  • Also remember, party food and drink is for special occasions not for everyday consumption, because they have more sugar than you need which destroy your teeth.
  • Benita

    thanks for teaching me some tips on your web page.
    but if only u can send to me some specified fruit(in nigeria) to eat ot attain a healthy teeth always, i will really appreciate.

  • Dube

    This article is truly useful for all people particularly those suffering from some form of gum disease or bone loss.

    One thing I have noticed is good for stimulating teeth gums and that is Oil Pulling. One tablespoon of sesame seed oil placed in mouth and swashing it inside for about 10-15 minutes. This generates saliva and lightens the color of the oil. All the cleansing is done during this time. We should eject the oil with saliva once done and rinse our mouth with water thoroughly. This really gives a good feel and strenthens loose teeth if done for several months!

    Hope we share this information with others.


  • Atkins diets

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  • kids wall art

    Really great article. I have 4 kids and it is tricky to keep all their teeth healthy. Luckily they love fresh fruits and veggies. I needed this info much more than them. I love soda! Thanks for the post.

  • maria Mcdonald

    Nice post . Good tips given for making your tooth and gums healthy. I will definetly follow the tip and the diet and will try to make my tooth and gums look more healthy.

  • Howard Ellis

    Gum dieses can lead to a lot of other health issues. Pretty good to educate people on this stuff.

  • rihana1254

    The tips would help in maintaining the healthy teeth.The consumption of healthy food may prevent us from tooth decay and other gums diseases.