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The Best Foods for Healthy Teeth and Gums

The foods you eat have a direct impact on the healthiness of your teeth and gums.

You’ve heard that too much sugar rots your teeth and lemon water isn’t as healthy as you think, but did you know that there are foods that are good for your oral health?

It shouldn’t be a surprise that fresh fruits and vegetables are superfoods for your teeth. This is because they’re loaded with nutritional value and double as plaque destroyers that manage bad breath.

What other foods can you add to your diet that will keep your teeth and gums healthy?

Dairy products

Cheese, milk, and yogurt are high in calcium. This is especially helpful when it comes to building strong teeth and bones.

Not only is cheese a delicious, versatile snack, it’s low in sugar and high in calcium which is essential for maintaining bone density. It also contains two other super ingredients:

  • Casein: a protein that strengthens your enamel.
  • Phosphatase: helps to balance pH levels in your mouth.

As an added bonus, you don’t have to feel guilty about eating a few extra pieces of cheese, because it increases your saliva levels which is essential in getting rid of harmful bacteria.

If you need something to wash the cheese down, consider swigging a glass of low-fat or fat-free milk. It lowers the acid level in your mouth which is important in combating tooth decay.

When the mid-day snack craving becomes too much to ignore, grab some yogurt. This calcium loaded probiotic will help protect you from cavities, gum disease, and bad breath.


We promise this isn’t a continuation of the “eat your veggies!” spiel that you got from your parents when you were a kid. This is a reminder that your worst nemesis as a child is actually the sidekick you need when it comes to keeping your mouth as healthy as possible.

In addition to creating saliva that helps keep harmful bacteria away, leafy greens are bursting with really important minerals and vitamins that your mouth needs to stay healthy. Not only are you getting a delicious snack, you’re filling your body with:

  • Magnesium: this helps your body absorb calcium which helps build strong teeth and enamel.
  • Vitamin A: as one of the best vitamins for your oral health, it promotes saliva production which is essential for a healthy mouth.
  • Vitamin C: this helps keep the tissues that hold your teeth in place healthy and strong. Not getting enough vitamin C can lead to bleeding gums and gum disease, according to Colgate.

Other vegetables like carrots and celery are excellent allies in the fight against decay and infection. Celery’s crunchy texture makes it an effective (and tasty!) teeth cleaner.

You’ve probably heard that carrots are great for your eyesight, but did you know that they’re also helpful in cleaning your teeth? When combined with your saliva, carrots work hard to get rid of stain-causing bacteria and leftover food particles.


You know what they say: an apple a day keeps the cavity-causing bacteria away.

Ok, so that may not be the exact expression, but it doesn’t make it any less true. Apples, pears, and other fibrous fruits stimulate your gums and increase saliva flow, effectively reducing the amount of cavity-causing bacteria. They also neutralize harmful acids in your mouth that can cause decay.


These small-but-mighty snacks are loaded with things like calcium and phosphorus (this helps your body absorb and use calcium and protects your teeth by rebuilding tooth enamel).

Nuts like almonds, walnuts, peanuts, and cashews help in the fight against tooth decay by being excellent sources of calcium, iron, and other elements like:

  • Fibre: helps keep your teeth and gums clean.
  • Vitamin D: helps your body absorb calcium.
  • Folic acid: helps reduce gum inflammation and protects them from plaque and bacteria.
  • Vitamin E: helps to reconstruct skin and gum tissue.

Green and black tea

Tea lovers rejoice!

Your favourite hot drink just became way more appealing. Green and black teas contain nutrients called polyphenols that fight against bacteria and prevent them from producing acid that damages your teeth.

As an added bonus, your cup of tea may be an added source of fluoride, depending on the type of water you use.

How else can I keep my teeth and gums healthy?

The foods and drinks you eat have a huge impact on your oral health. But if you want to make sure your teeth and gums are as healthy as possible, you need to do more than change your diet.

The first step to a healthy mouth is scheduling an appointment with your dentist. They can work with you to create a plan that will help give you the smile of your dreams. Dr. Andrea Stevens is waiting for you to make the first step in getting healthy teeth and gums.

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