10 Best Foods for Stronger Teeth and Gums

Do you want a healthier smile? You undoubtedly know the importance of maintaining good oral hygiene, including brushing and flossing every day. But do you ever think about how your diet supports healthy teeth and gums? The right nutrients protect your enamel, strengthen gum tissue, reduce inflammation, and balance your mouth’s microbiome. Here are 10 standout foods for healthy teeth to incorporate into your diet.

1. Cheese

Cheese is rich in calcium and phosphate, both of which buffer oral acids and remineralize enamel. It also contains casein proteins, which form a protective film over enamel to further reduce acid attacks. The overall effect is a higher pH level in your mouth, making your saliva less acidic and lowering the risk of tooth decay.

2. Plain Yogurt

As with cheese and other dairy products, yogurt is high in protein and calcium, which is good news if you’re looking for teeth-strengthening tips. Plus, yogurt contains probiotics, which crowd out the bad bacteria in your mouth that cause cavities. The trick to achieving healthy teeth and gums is to eat plain yogurt with no added sugar.

3. Leafy Greens

Leafy greens are packed with vitamins and minerals, not calories. Kale, spinach, and other leafy greens promote healthy teeth and gums by being high in calcium. These superfoods also contain folic acid, a type of B vitamin that supports the repair and growth of gum tissue. To increase your leafy green intake, blend some baby spinach into your next smoothie, throw chopped-up kale on a pizza, or mix some diced greens into a pasta sauce.

4. Apples

Apples might be sweet, but unlike candy, they’re high in fiber. Plus, the act of eating an apple increases saliva production, which rinses away bacteria. Even the texture of apples helps to scrub your teeth and stimulate your gums as you chew. It may not replace brushing, but eating a few apple slices is a great way to freshen your mouth at the end of a meal.

5. Carrots

Raw carrot sticks offer many of the same benefits as apples. They’re crunchy, full of fiber, and encourage saliva production. Plus, carrots contain beta-carotene that the body converts into vitamin A. This nutrient helps prevent dry mouth, a condition that increases your risk of gingivitis, tooth decay, and oral infections. Vitamin A also promotes faster-healing mouth sores. To enjoy these benefits, top your salad with a handful of julienned carrots or snack on a few baby carrots between meals.

6. Celery

As another food that acts a bit like a toothbrush, celery is great at scraping away food particles and washing bacteria from your mouth. It also contains vitamin A and the antioxidant vitamin C, which gives your gums a health boost. Raw celery provides the most benefits, so try topping a spear with peanut butter or cream cheese to make it tastier.

7. Almonds

In addition to being a great source of calcium and protein, almonds are low in sugar. They’re crunchy, which means they won’t gum up your teeth, and they provide a power-packed energy boost. Munch on a quarter cup of almonds with your lunch, toss a handful into a salad, or add slivered almonds to a stir-fry dinner to get the benefits you’re looking for.

8. Fatty Fish

Fatty fish such as salmon, mackerel, and sardines have high vitamin D levels, helping the body absorb and retain calcium. This supports strong enamel and healthy jawbones. These fish also contain omega-3 fatty acids, which may reduce inflammation in the gums and improve tissue resilience. Enjoy fatty fish two or three times a week as part of a nutrient-rich diet.

9. Green Tea

Few beverages support healthy teeth better than green tea. It contains natural antioxidants that fight bacteria and reduce gum inflammation. This tea also provides a modest dose of fluoride, which helps prevent enamel erosion. Choose unsweetened green tea to avoid feeding the bacteria you’re trying to eliminate.

10. Xylitol Gum

Chewing sugar-free gum that contains a natural sugar alcohol called xylitol protects your teeth after meals. Xylitol neutralizes acids produced by harmful bacteria and reduces the amount of plaque that forms on your teeth. It also boosts saliva production, which keeps the mouth moist and washes away food particles. Keep a pack handy to start a discreet midday oral care habit.

Strong Smiles Start at S&C Dental Scottsdale

Focusing on foods for healthy teeth is one of the most effective ways to support strong enamel and resilient gums. S&C Dental Scottsdale can further your efforts with full-service care encompassing both general and cosmetic treatments for the whole family. Our dentists have decades of collective experience and have helped thousands of patients develop more confident smiles. If you’re ready to elevate your Scottsdale oral health, contact our office or schedule your next visit online.