Milly Gaines
A healthy diet is key to maintaining good oral health and preventing cavities. Cavities are formed when acids produced by bacteria in the mouth attack the teeth, weakening the enamel and eventually leading to tooth decay. This is often caused by the consumption of sugary and starchy foods, which contribute to plaque buildup and subsequent acid formation. Therefore, it is important to limit sugary and starchy snacks and drinks, as well as dried fruits, which can be harmful to teeth. Instead, opt for crunchy fruits and vegetables, such as carrots, celery, or apples, which help stimulate saliva flow and rinse away sugars and acids. Additionally, drinking fluoridated water and including leafy greens, fatty fish, and whole grains in your diet can provide essential nutrients like calcium, omega-3 fatty acids, and vitamins to strengthen teeth and promote healthy gums.
| Characteristics | Values |
|---|---|
| Diet type | Anticariogenic (prevent cavities) and cariogenic (cause cavities) |
| Anticariogenic foods | Xylitol-containing gum, meat, cheese, nuts, most dairy products, fresh fruit (not dried), vegetables, eggs, water, milk, coffee or tea with no milk/sugar/honey/creamer and sugar substitutes (Stevia or Xylitol in moderation) |
| Cariogenic foods | Candy, dried fruit, gummy snacks, sports and energy drinks, soft drinks, fruit juice, coffee or tea with sugar, lozenges, cookies, cakes, starchy foods, crackers, bread |
| Other factors | Oral hygiene, saliva properties, oral microbiome, socioeconomic status, parenting practices, genetics, alcohol consumption |
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What You'll Learn
Avoid cariogenic foods, i.e. foods that promote cavities
Cariogenic foods are those that promote cavities. Cavities are formed when the demineralization of the enamel exceeds its remineralization capacity. This occurs when cariogenic bacteria, mainly Streptococcus mutans, and a fermentable carbohydrate source are present. Sucrose is the most common dietary sugar and is considered the most cariogenic carbohydrate. As a result, it is best to reduce the consumption of cariogenic foods, especially between meals and before bed.
Cariogenic foods include coffee or tea without milk and with sugar, honey or creamer. Sweeteners such as saccharine, cyclamate and aspartame do not cause cavities. Candy, especially the sticky kind, is also cariogenic as it adheres to teeth for long periods, providing a long-lasting food source for bacteria. Gummy snacks, dried fruits, sports and energy drinks, and natural fruit juices can also be cariogenic due to their high sugar content and acidity levels. Starchy foods like crackers, grains, legumes, and nuts are cariogenic as they turn into sugar after consumption, providing food for the bacteria in the mouth that cause cavities.
To neutralize the negative effects of cariogenic foods, it is recommended to chew gum or mints containing Xylitol. This is because xylitol cannot be metabolized by bacteria and has antimicrobial activity against Streptococcus mutans. Chewing xylitol-containing gum also increases the clearance of fermentable carbohydrates from the tooth surface by stimulating saliva production.
Anti-cariogenic foods, on the other hand, do not contribute to any acid formation in the oral cavity. They can also help protect tooth enamel when eaten before cariogenic foods. Examples include plain milk, cheese, green tea, red meat, pork, fish, chicken, eggs, raw high-fibre vegetables, and non-acidic artificial sweeteners.
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Reduce your intake of starchy foods
Starch is a complex carbohydrate, which means it joins different sugar molecules together. While complex carbohydrates are considered healthier than simple carbohydrates like syrup or honey, there are many reasons to lower your starch intake. Starchy foods can leave you feeling full and lethargic, and they can cause tooth decay.
Starchy foods are cariogenic, meaning they promote cavities. Cariogenic foods contain carbohydrates that are fermentable by salivary amylase in decreased salivary pH, creating acids that melt teeth and result in cavities. When you eat cariogenic foods, it's best to do so during meals rather than as snacks. If you do eat cariogenic foods, you should follow them by brushing your teeth.
To reduce your intake of starchy foods, you can make some simple substitutions. For example, you can replace white or refined starches with whole-grain alternatives. Whole-grain carbohydrates release sugar into the blood more slowly than refined carbohydrates, which has better health outcomes. You can also choose lower-starch "waxy" varieties of potatoes, such as Yukon gold or red potatoes. Soaking potatoes in cold water for two hours can also remove some of their starch content.
Another way to reduce your starch intake is to refrigerate starchy foods like pasta, potatoes, and rice for at least 24 hours before eating them. Refrigeration causes starch retrogradation, where the starch loses its original structure and forms a new one that passes through the body without being digested in the same way. This means that a portion of the starch is not absorbed and used as calories or glucose in the bloodstream. This type of starch is called "resistant starch".
In addition to reducing your intake of starchy foods, you can also improve your oral health by using fluoride. Fluoride changes the surface composition of the teeth, protecting them from cavities. You can maximize the benefit of fluoride by spitting out the toothpaste without rinsing your mouth and refraining from eating or drinking for 30 minutes afterward.
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Limit your consumption of acidic foods and drinks
If you are cavity-prone, it is important to limit your consumption of acidic foods and drinks. Acidic substances can weaken your tooth enamel, making it more susceptible to erosion and decay. This is because acids wear away the enamel that protects your teeth, a process known as tooth erosion.
Tooth erosion is permanent, and once it occurs, you may need fillings, crowns, a root canal, or even a tooth removed. You may also experience pain or sensitivity when consuming hot, cold, or sweet drinks. Acidic foods and drinks to be mindful of include citrus fruits such as lemons, limes, grapefruits, tangerines, and oranges, as well as apples, grapes, peaches, pomegranates, blueberries, and pineapples.
Acidic beverages include soft drinks, especially soda and sports drinks. Even if they are sugar-free, carbonation makes these drinks more acidic. Acid in beverages can also come from citrus flavorings and natural fruit juices. Energy drinks are also highly acidic and contain high levels of sugar, which further increases the risk of tooth decay.
To reduce the impact of acidic foods and drinks, use a straw when consuming them to limit their contact with your teeth. Rinse your mouth with water after consuming acidic substances, and wait at least 30 minutes before brushing your teeth to give your enamel time to resettle. Eating cheese after consuming acidic foods can also help to neutralise acids and raise pH levels in your mouth.
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Eat foods rich in magnesium and phosphorus
A diet rich in magnesium and phosphorus is important for preventing cavities. Phosphorus is an essential mineral that the body needs for almost all of its functions, especially bone and teeth health. It is found in many foods, including dairy products, meat, eggs, beans, grains, nuts, and seafood. However, it is important to note that beans, grains, and nuts also contain phytic acid, which can inhibit the absorption of minerals like calcium and magnesium, so it is recommended to focus on phosphorus from animal proteins and dairy. Ancient grains like amaranth and quinoa are also a good source of phosphorus, as are processed foods that contain phosphate additives.
Magnesium-rich foods include squash seeds, cacao, blackstrap molasses, leafy greens, and avocado. These foods can help provide the necessary minerals for tooth remineralization and regeneration, which is the process of the teeth healing themselves.
It is important to note that diet alone may not be sufficient to prevent cavities, and oral hygiene practices such as brushing and flossing, as well as regular dental visits, are crucial. Additionally, limiting cariogenic foods, or those that promote cavities, is important. Cariogenic foods include candy, dried fruit, gummy snacks, and sports and energy drinks, as they are high in sugar and can be sticky, providing a long-lasting food source for bacteria that causes tooth decay.
To promote cavity prevention and oral health, it is recommended to include a variety of magnesium and phosphorus-rich foods in the diet while limiting cariogenic foods and maintaining proper oral hygiene practices.
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Consume anticariogenic foods, i.e. foods that prevent cavities
Consuming anticariogenic foods, or foods that prevent cavities, is an important part of maintaining good oral health. Anticariogenic foods do not contribute to acid formation in the mouth and can even help to protect tooth enamel when eaten before or after cariogenic foods (those that promote cavities).
Some examples of anticariogenic foods include:
- Xylitol chewing gum: Xylitol cannot be metabolized by bacteria and has antimicrobial properties that protect tooth enamel. It also stimulates saliva production, which helps to clear fermentable carbohydrates from the tooth surface.
- Plain milk and cheese: Milk and cheese contain calcium and phosphate ions, which can help to raise the pH of dental plaque above the critical level for demineralization. Cheese also stimulates saliva flow and contains casein, a phosphoprotein that has been shown to reduce caries development.
- Black tea and green tea: Both types of tea contain anticariogenic catechins, which have antimicrobial properties.
In addition to consuming anticariogenic foods, it is important to limit your intake of cariogenic foods, especially those that are high in refined carbohydrates and sugars, such as candy, dried fruit, and starchy snacks like crackers. These foods provide a rich food source for oral bacteria and can lead to the production of acids that dissolve tooth enamel and create cavities.
It is also worth noting that while certain foods can help prevent cavities, they do not replace the need for proper oral hygiene practices, such as brushing twice a day with fluoridated toothpaste and regular flossing.
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Frequently asked questions
Sugary, sticky, and acidic foods should be avoided as they can cause cavities. This includes dried fruit, which is sticky and hard to wash off teeth, and foods high in starches and carbohydrates, such as bread. Syrup-laden sodas should also be avoided.
Crunchy fruits and vegetables are good for preventing cavities as they have a high fibre content that stimulates saliva production. Calcium-rich foods such as leafy greens, whole grains, and fatty fish are also good for preventing cavities.
Water, especially fluoridated water, is the best drink for preventing cavities. Fluoride is "nature's cavity fighter".
Aside from diet, it is important to brush your teeth twice a day and floss once a day. You should also visit the dentist regularly for check-ups and deep cleaning.
