The Best Foods for Healthy Teeth and Gums, According to Dentists

Crunchy vegetables like carrots act like natural toothbrushes, gently scrubbing teeth while boosting saliva to wash away bacteria, says Jen Moran-Kobes, DDS, founder of Water Tower Dental Care in Chicago. They’re also a good source of vitamin A which plays a role in the formation of mucous tissues and may help stave off periodontal disease.

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“Apples are often nicknamed ‘nature’s toothbrush’ because their crunchy texture helps scrub teeth clean as you chew,” says Jorgensen. “They stimulate saliva flow, which reduces cavity-causing bacteria, and their polyphenols help neutralize the sulfur compounds that cause bad breath.” The gentle scrubbing action may also help reduce surface stains, leaving teeth looking brighter over time.

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This includes options like salmon, sardines, and herring. “Fatty fish are essential for strong teeth because they’re high in vitamin D, which allows your body to absorb calcium effectively,” Jorgensen notes. They also contain omega-3 fatty acids, which may reduce inflammation and are linked to better blood flow, which could potentially benefit your gums. “Stronger enamel and healthier gums mean a more resilient, long-lasting smile,” she adds.

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Some studies have shown that chewing sugar-free gum can help reduce plaque. “I recommend chewing sugar-free gum with xylitol after a meal,” says Moran-Kobes. It not only freshens breath but also stimulates saliva and reduces cavity-causing bacteria. That being said, it’s not always the right option for every mouth, particularly if you’ve had significant dental work done so it's smart to check with your dentist before you start chewing gum.

“Nuts are a tooth-friendly snack that’s low in sugar but high in minerals,” Jorgensen says. “Almonds deliver calcium to strengthen enamel, while walnuts add omega-3s to support gum health. Their crunch helps dislodge food particles, and the minerals they provide can help protect against staining.”

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If you’re choosing between the white toast or wheat toast in the morning, make the whole grain choice to help preserve dental health. Whole grains can be good sources of teeth-friendly nutrients like B vitamins (which help with mouth ulcers) and magnesium, which is an important mineral for building strong teeth.

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Berries are good sources of vitamin C which helps support building strong connective tissues in the gums. Another name for vitamin C is ascorbic acid, which is important for collagen, one of the proteins that’s in teeth, gums, and tendons. Berries also contain antioxidants that help repair damage in the mouth and neutralize harmful free radicals.

“Citrus fruits are also rich in vitamin C, but the acid in them can erode enamel if you’re constantly sipping or sucking on them,” Jorgensen says. “Orange juice, lemonade, and even sparkling water with citrus flavoring can wear away that protective layer. Rinse your mouth with water afterward, and wait a bit before brushing to avoid damaging softened enamel.”

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“You don’t have to give up your favorite treats, but being aware of how they affect your teeth helps you enjoy them more wisely,” says Jorgensen. Here are a few of the worst offenders—but know this isn’t a comprehensive list!

• “Liquid sugar is one of the fastest ways to feed cavity-causing bacteria,” says Jorgensen. “Soda and energy drinks combine sugar with acid, which wears down enamel and makes teeth more vulnerable to decay.” Sweetened coffee bathes your teeth in acid and sugar, weakening enamel over time, too, Moran-Kobes says. If a straw is available, use one to limit contact with your teeth and rinse with water afterward, Jorgensen suggests. “Then wait 30 minutes before brushing so you don’t scrub softened enamel.”
• “Sticky candies, like caramels and gummies, cling to the teeth and feed decay-causing bacteria,” says Moran-Kobes. Even nature’s candies, like dried fruits, can hurt teeth if not addressed soon after eating them. “Dried fruits sound healthy but can be just as sticky and sugary as candy,” says Jorgensen. “A quick rinse with water or chewing sugar-free gum afterward can help clear away residue.”
• “Starchy snacks like chips and crackers break down into sugars that can lodge in the grooves of teeth, creating a breeding ground for cavities,” says Moran-Kobes. “Instead of snacking throughout the day, eat these foods with meals and follow with fibrous foods like apples or carrots,” Jorgensen suggests. Or, simply rinse your mouth with water to reduce buildup.