Vegan Diets: Tooth Decay Culprit Or Healthy Choice?

There are conflicting opinions on whether a vegan diet contributes to tooth decay. Some sources claim that vegans are more prone to cavities, gum disease, and dental erosion due to the high intake of acidic foods and natural sugars. However, others argue that a well-balanced vegan diet can promote good dental health and reduce the risk of oral cancer.

Vegan diets are often associated with a high intake of fruits, which can be a concern as the natural sugars and acids in fruits can contribute to tooth decay. Additionally, vegans may be deficient in certain nutrients, such as calcium, fat-soluble vitamins, and amino acids, which are important for dental health.

To maintain good oral health on a vegan diet, it is crucial to consume a balanced diet with all the essential nutrients, minimize the consumption of acidic and sugary foods, and practice proper oral hygiene, including brushing, flossing, and rinsing with mouthwash.

The importance of fat-soluble vitamins

Fat-soluble vitamins are essential for maintaining good oral health, and this is no different for those on a vegan diet. Vitamins A, D, and K are crucial for dental health, and while they can be obtained from animal products, there are also plant-based sources that vegans can rely on.

Vitamin A helps to keep teeth and gums healthy, and while it is commonly found in animal products, it is also present in many fruits and vegetables. The form of vitamin A that vegans should focus on is beta-carotene, which is converted by the body into vitamin A. Carrots, dried apricots, peppers, pumpkin, spinach, sweet potato, squash, and watercress are all good sources of beta-carotene.

Vitamin D is important for calcium absorption, and while meat-eaters can get it from fish and dairy, vegans can get it from spending time in the sun or consuming fresh mushrooms. Vitamin D helps to break down harmful bacteria, strengthen tooth enamel, and can even reverse tooth decay.

Vitamin K is also necessary for calcium absorption. For vegans, good sources of vitamin K include curly kale, spinach, cabbage, and broccoli.

In addition to these fat-soluble vitamins, vegans should also ensure they are getting enough calcium, as this mineral is vital for dental health. While dairy is a well-known source of calcium, it is not the only one. Nuts, fruits, vegetables, and seeds can all provide sufficient calcium to maintain dental health.

However, it is important to note that vegans may be at a higher risk of dental erosion due to the high intake of acidic and sugary foods that are commonly consumed as part of a plant-based diet. Therefore, it is crucial to practice good oral hygiene, including regular brushing and flossing, and to be mindful of the amount of acidic and sugary foods consumed.

The role of calcium

Calcium is crucial when it comes to dental health. Dairy products are some of the best sources of calcium, and vegans do not consume these. However, there are other reliable sources of calcium, including nuts, fruits, vegetables, and seeds.

To get the most calcium out of these foods, it is important to also eat fat-soluble vitamins A, D, and K. Calcium, like many other minerals and nutrients, needs a little extra help to do its job properly. For example, vitamin D is needed to absorb calcium, and this can be obtained by spending time in the sun. Vitamin K is also useful in helping the body to absorb calcium.

Some groups, such as children and women over 50, may benefit from taking calcium supplements, but most people will get an adequate amount by eating a properly balanced vegan diet. Vitamin A is one of the simplest vitamins for vegans to get because it is found in so many fruits and vegetables.

However, it is important to distinguish between the two forms vitamin A comes in: retinoids and carotenoids. Retinoids, including retinol, are found in animal-derived products and foods, whereas carotenoids such as beta-carotene come from plants. Beta-carotene is converted by the body into vitamin A and can be found in foods such as carrots, dried apricots, peppers, pumpkin, spinach, sweet potato, squash, and watercress.

It is a myth that vegans put their bones and teeth at risk due to a lack of calcium. However, it is important to be mindful of the sources of calcium and the other vitamins and minerals needed to help the body absorb it properly.

Dental erosion and its causes

Dental erosion is the irreversible loss of tooth structure due to chemical dissolution by acids not produced by bacteria. It is a growing oral health problem affecting people of all ages and can have a significant impact on quality of life. While the causes of dental erosion are multifactorial, dietary factors are the most common, with the frequent consumption of acidic foods and drinks being a key factor.

Acidic Foods and Drinks

The most common cause of dental erosion is the frequent consumption of acidic foods and drinks. When the pH in the mouth drops below 5.5, the enamel (the outer layer of the tooth) starts to demineralize, leading to erosion. Examples of highly acidic foods and drinks include:

• Citrus fruits and juices (oranges, grapefruits, lemons, limes)
• Sugar-rich fruits (grapes, apples, bananas)
• Fruit-based drinks and smoothies
• Soft drinks and carbonated beverages
• Alcoholic drinks
• Sports drinks
• Vinegar

Diet and Lifestyle Choices

In addition to a high intake of acidic foods and drinks, other dietary and lifestyle factors can contribute to dental erosion. These include:

• Frequent snacking: Constant snacking throughout the day increases the duration of acid attacks on the teeth, promoting erosion.
• Grazing on sugary foods: A diet high in sugary foods and drinks can contribute to erosion by lowering the pH in the mouth.
• Poor oral hygiene: Inadequate brushing and flossing can leave acidic residues and plaque on the teeth, increasing the risk of erosion.
• Use of alcohol-based mouthwash: Mouthwashes containing alcohol can contribute to erosion by lowering the pH in the mouth.
• Use of tobacco products: Smoking cigarettes or chewing tobacco can increase the risk of erosion by reducing saliva flow and changing the pH in the mouth.

Medical Conditions and Medications

Certain medical conditions and medications can also increase the risk of dental erosion. These include:

• Gastroesophageal reflux disease (GERD): Stomach acid can come into contact with the teeth, causing erosion.
• Bulimia nervosa: Self-induced vomiting exposes the teeth to stomach acid, leading to erosion.
• Dry mouth: Reduced saliva flow can increase the risk of erosion by decreasing the buffering capacity of the mouth.
• Medications: Certain medications, such as aspirin and antihistamines, can reduce saliva flow, while others, like vitamin C and iron supplements, are highly acidic.

Environmental Factors

Environmental factors, such as the water supply and occupational hazards, can also contribute to dental erosion. For example:

• Fluoridated water: Excessive exposure to fluoridated water can lead to dental fluorosis, a condition that weakens the enamel and increases susceptibility to erosion.
• Occupational hazards: Individuals working in certain industries, such as agriculture or wine-making, may be exposed to acidic substances that contribute to erosion.

Preventing Dental Erosion

To prevent dental erosion, it is important to:

• Reduce the frequency of consuming acidic foods and drinks.
• Consume acidic foods and drinks with meals to minimize the duration of acid exposure.
• Rinse the mouth with water after consuming acidic foods and drinks to neutralize the acid and prevent prolonged contact with the teeth.
• Wait at least 30 minutes after consuming acidic foods and drinks before brushing teeth to avoid brushing softened enamel.
• Maintain good oral hygiene by brushing twice a day, flossing daily, and visiting the dentist regularly.
• Use a straw when drinking acidic beverages to minimize contact with the teeth.
• Chew sugar-free gum to stimulate saliva production and neutralize acids in the mouth.

Oral hygiene and food intake

Dietary Choices:

• Calcium Intake: While vegans do not consume dairy products, they can obtain sufficient calcium from other sources such as nuts, fruits, vegetables, and seeds. It is important to combine these with fat-soluble vitamins A, D, and K, which aid in calcium absorption.
• Avoid Acidic and Sugary Foods: Vegans tend to consume more acidic foods and natural sugars, which can contribute to dental erosion and cavities. It is advisable to reduce the intake of citrus fruits, dried fruits, and sugary snacks.
• Minimize Phytic Acid: Phytic acid, found in grains, beans, nuts, and seeds, can contribute to tooth decay. Soaking, sprouting, and fermenting these foods can help reduce phytic acid levels.
• Increase Vitamin K2 Intake: Vitamin K2, found in fermented foods like natto, is essential for calcium absorption and oral health.
• Limit Fruit Juices: Fruit juices, even fresh ones, can be high in sugar and acids, which can damage tooth enamel. Opt for whole fruits and rinse your mouth with water after consuming juices.
• Avoid Sugar and Dried Fruits: Sugar is detrimental to dental health. Dried fruits often have added sugars, further increasing the risk of tooth decay.
• Include Arginine-Rich Foods: Arginine is an amino acid that helps reduce the risk of cavities and gum disease. While it is predominantly found in meat, some types of beans contain small amounts.
• Eat More Vegetables: Organic, fresh vegetables are rich in nutrients and can help improve oral health.

Oral Hygiene Practices:

• Brushing and Flossing: Maintain good oral hygiene by brushing and flossing regularly, especially after consuming sugary or acidic foods. Wait at least 30 minutes after eating before brushing to avoid damaging softened enamel.
• Rinsing: Always rinse your mouth with water and an enamel-guarding mouthwash after consuming acidic or sugary foods to neutralize the acids and protect your teeth.
• Tongue Scraping: In addition to brushing and flossing, tongue scraping can help remove bacteria and improve oral hygiene.
• Dental Visits: Regular dental check-ups are essential for maintaining oral health. Dentists can provide personalized advice and guidance on diet and oral hygiene.
• Oral Hygiene Tools: Consider using interdental brushes, dental water jets, and tongue scrapers to improve oral hygiene and remove food particles from teeth.
• Avoid Alcohol-Based Mouthwash: Alcohol can be drying and irritating to the mouth. Opt for natural, alcohol-free mouthwashes or rinses.

The effects of grazing and snacking

Grazing and snacking between meals is fine for your metabolism, but it's not so good for your teeth. Every time sugar comes into contact with your teeth, it takes just 20 seconds for acid to form and attack the enamel. This makes the possibility of plaque formation greater.

The pH balance of your mouth changes when you eat and drink, becoming more acidic and dropping below 6.2. This can cause damage to your teeth through a process known as demineralisation. Demineralisation is the first stage of the decay process, where minerals are lost from the outer surface of your teeth.

However, through a process known as remineralisation, this can be stopped or reversed. Saliva carries calcium and phosphate ions to replace the lost minerals. But for remineralisation to occur, there needs to be time between acid attacks. If your teeth are continuously exposed to acids, your saliva doesn't have a chance to remineralise.

Grazing and snacking mean that your teeth are constantly exposed to acids, so it's important to limit the number of snacking episodes. Rinsing your mouth with water or chewing sugar-free gum after snacking can increase saliva production and help to rinse your mouth.

It's not just about what you eat, but also what you drink. Sodas and fruit juices are acidic and harmful to your teeth. Even some herbal teas can be bad for your teeth and lead to cavities if consumed in excess.

Tips for tooth-friendly snacking

• Choose wisely – opt for snacks high in nutrients and low in sugar, such as fresh fruits, vegetables, nuts, cheese and yoghurt.
• Limit frequency – reduce the number of snacking episodes.
• Rinse your mouth – if you do snack, rinse your mouth with water afterwards.

Frequently asked questions