So we all know that brushing and flossing are good for your teeth but did you know there are ways to improve your oral health just by what you eat? Sugary and acidic foods can cause long term damage to your teeth. These foods can strip away the enamel or causing cavities. Fortunately there are foods that can help strengthen your teeth and prevent cavities. Our favorite dentist, Dr. Avni Dhaliwal, shares some of her favorite mouth healthy foods and easy ways to incorporate them into your diet. Check out the list below!
Green Vegetables
Vegetables like broccoli, spinach and kale contain high amounts of calcium. Calcium helps your teeth remineralize and become stronger. Leafy greens like spinach and kale also contain folic acid, which during pregnancy can help decrease the chances of pregnancy gingivitis. An easy way to incorporate these veggies into your diet is by throwing a handful of them in either a salad or a smoothie.
Hard Fruits and Vegetables
Hard fruits and vegetables are a great snack option to promote a healthy mouth.
Hard fruits such as apples and pears have a high water content, which helps dilute the sugars that they contain.
Crunchy vegetables, like carrots and celery, can help stimulate saliva production and can also act as a natural scraper to scrape away food particles. Dr. Dhaliwal likes to add peanut butter or cream cheese to these crunchy treats for some extra taste!
Nuts
Nuts, such as almonds, are a great source of calcium for your teeth. Nuts are also low in sugar and high in protein. Pack a handful of almonds as a great anytime go to snack or crush them and top your favorite salads with them for a little added crunch.
Dairy
Cheese lovers can rejoice in the fact that most cheeses are high in calcium and can even increase the pH of the mouth, which helps reduce the chances of cavities. Another dairy item that can be healthy for your mouth are yogurts. Yogurt is not only another great source of calcium but also contains probiotics. Probiotics can help increase the good bacteria found in your mouth, making less room available for the bad bacteria that can cause cavities. Remember with yogurts to buy the plain kind without any added sugars. Dr. Dhaliwal recommends putting plain yogurt into your smoothies for a silkier and delicious tasting smoothie. She also likes to replace sour cream with plain yogurt when it comes to topping a baked potato or making her favorite creamy dip recipes.
Remember that every time you consume foods the pH in your mouth will tend to go down. Anytime the pH goes down, the acidic environment can cause your enamel to wear away and become weaker. When indulging in acidic foods and drinks such as tomatoes, citrus, sodas and red wine, try to pair them with a meal instead of snacking or sipping on them to decrease their negative effects. So the next time you go for that glass of wine try snacking on some cheese with it!
After snacking or eating a meal the best option would be to brush and floss of course but we know that it isn’t always an option. Dr. Dhaliwal recommends sipping on water or chewing sugar free gum after a snack or meal to increase saliva flow, wash away food particles and to raise the pH in the mouth back to normal.
Foods to Avoid
Finally, Dr. Dhaliwal does not recommend foods that are high in sugar, sticky and hard. Sugary foods and drinks, like sodas, will promote bad bacteria growth in your mouth which can eventually lead to a cavity. Sugary foods that are also sticky, such as caramels and raisins can get stuck in the crevices of your teeth and stay for long periods of time. Sugary hard foods, such as hard candies and cough drops can damage your teeth if you bite down on them and can even crack your tooth. These foods also can be sucked on for long periods of times, such as lollipops, which can keep that pH down for extended periods of time.
The next time you reach for a sugary treat, think twice and try to swap it out for one of these healthier options and always remember to brush and floss afterwards!
