8 Foods and Drinks That Promote Healthy Teeth and Gums

Maintaining good oral health goes beyond brushing and flossing; it also includes paying attention to your diet. Certain foods and drinks can help you achieve healthier teeth and gums, contributing to a brighter smile and fresher breath. Here are eight mouth-friendly choices to incorporate into your diet:

1. Dairy Products

Milk, Cheese, and Yogurt

Dairy products are rich in calcium and phosphates, essential minerals for strengthening teeth and bones. Cheese, in particular, increases saliva production, which helps neutralize acids in the mouth that can cause decay.

2. Leafy Greens

Spinach, Kale, and Broccoli

Packed with vitamins and minerals, leafy greens are excellent for oral health. They contain high levels of calcium, which helps build your teeth’s enamel, and folic acid, which has been shown to treat gum disease in pregnant women.

3. Crunchy Fruits and Vegetables

Apples, Carrots, and Celery

Crunchy fruits and vegetables act like natural toothbrushes, stimulating saliva production and scrubbing the teeth’s surface as you chew. They are also rich in fiber and water, which help cleanse your mouth.

4. Nuts and Seeds

Almonds, Brazil Nuts, and Chia Seeds

Nuts and seeds are full of essential nutrients like calcium, magnesium, and phosphorus, which are beneficial for dental health. Chewing nuts also stimulates saliva production, reducing the risk of tooth decay.

5. Fatty Fish

Salmon, Mackerel, and Sardines

These fish are excellent sources of vitamin D, which helps the body to absorb calcium effectively. This is crucial for maintaining strong teeth and reducing the risk of periodontal disease.

6. Green and Black Teas

Catechin-Rich Teas

Both green and black teas contain compounds called polyphenols, which help suppress bacteria and acids in the mouth, reducing the risk of cavities and gum disease. They also have anti-inflammatory properties that benefit gum health.

7. Water

Fluoridated Tap Water

Water is essential for overall health, and it plays a crucial role in oral health too. Drinking water helps wash away food particles and bacteria, and it keeps your mouth moist. Fluoridated water can also help strengthen your teeth and prevent cavities.

8. Strawberries

A Natural Teeth Whitener

Strawberries contain malic acid, a natural enamel whitener. They are also high in vitamin C, which is crucial for maintaining healthy gums. Plus, their fiber content helps clean teeth as you eat them.


Incorporating these foods and drinks into your diet can significantly improve your oral health. Alongside regular dental check-ups and a good oral hygiene routine, these dietary choices can help you maintain a bright and healthy smile. So next time you’re at the grocery store, remember to pick up some of these tooth-friendly options!