10 Foods and Drinks Good for Your Teeth and Gums

Maintaining healthy teeth and gums goes beyond brushing and flossing — it also involves paying attention to what you eat. A balanced diet rich in certain vitamins and minerals can support strong teeth and gums, fight bacteria and prevent cavities.

Including the right food and drinks in your diet can be a delicious way to maintain a bright, healthy smile. Here are 10 food and drinks that are particularly beneficial for your dental health.

1. Milk, Cheese and Yogurt

Dairy products like milk, cheese and yogurt are good sources of calcium, the body's most abundant mineral, with 99% of it found in our teeth and bones. Calcium and its partner phosphorus are vital for building tooth enamel and maintaining bone density in the gums, helping to anchor our teeth in place.¹

Cheese increases saliva production, which washes away food particles and reduces the chance of tooth decay.² In addition to calcium and phosphorus, yogurt contains probiotics to support gum health, as well as the protein casein, which can help prevent bacteria from adhering to tooth enamel.³

Tip: Choose unsweetened yogurt for added fiber and vitamins and top it with your favorite fresh fruit.

2. Leafy Greens

Dark leafy greens like spinach, kale, collard greens and Swiss chard are packed with calcium, iron and other nutrients that support good oral health.⁴ They're also rich in folic acid, which is beneficial for gum health and may help reduce the likelihood of gum disease.⁵

Tip: Add a handful of greens to a smoothie or sandwich for an easy nutritional boost.

3. Apples

Apples are often called nature’s toothbrush. While not a substitute for actual brushing, fruits and vegetables high in fiber like apples stimulate the gums and increase saliva production, which reduces plaque buildup.¹

Tip: Slice up an apple and add almond butter for additional protein and dental benefits.

4. Carrots

Like apples, carrots are crunchy and high in fiber, making them a great food for your teeth as they stimulate saliva production. Carrots are also an excellent source of vitamin A in the form of beta-carotene, which supports healthy gums and salivary glands and the mucous membranes lining the inside of the mouth, all essential for protection from disease and infection.¹

Other plant-based sources of vitamin A include sweet potatoes, pumpkin, squash, spinach, kale and apricots.¹

Tip: Snack on baby carrots or add shredded carrots to your salads for a crunchy, tooth-friendly topping.

5. Salmon

Without enough vitamin D, calcium can’t be absorbed properly, even if you eat plenty of high-calcium foods. Vitamin D also helps with bone mineralization and has anti-inflammatory properties that can help reduce the chances of periodontal gum disease.¹

Salmon and other fatty fish like mackerel, tuna and sardines are packed with vitamin D and phosphorus, in addition to being good sources of protein.² They also contain lots of omega-3s.⁶

Other foods rich in vitamin D include egg yolks and some fortified foods like milk, juice and cereals.¹

Exposure to sunlight naturally triggers the body to produce vitamin D, but people who have limited exposure to the outdoors or live in a region with less sunlight may consider taking a supplement to ensure they maintain an adequate level of this important nutrient.¹

Tip: Aim for two 3-ounce servings per week of fish rich in omega-3 fatty acids, roughly 3/4 cup of flaked fish added to stir-fries, tacos or casseroles.⁶

6. Lean Proteins

Protein found in foods like poultry, fish, tofu, legumes, milk and eggs is a key element for rebuilding tooth enamel.⁷ Protein sources also contain phosphorus, which, together with calcium and vitamin D, can strengthen teeth and help prevent them from chipping easily.¹

Tip: Try adding legumes like lentils, chickpeas, navy beans, pinto beans or Great Northern beans to salads, soups and stews. Be aware that some legumes contain phytic acids, which can affect how easily the body absorbs calcium and other minerals.⁸

7. Nuts and Seeds

Nuts and seeds are full of elements that benefit your dental health, such as phosphorus and fiber.¹ They're high in calcium, too.⁷ Plus, they're an excellent source of folic acid.⁵

Great for snacking, nuts and seeds are also low in sugar, which can raise the acidity level in the mouth and negatively impact tooth enamel.⁴

Tip: Try incorporating almonds, cashews, walnuts, pumpkin or chia seeds into your meals or snacks.

8. Strawberries and Other Citrus Fruits

Strawberries are another excellent source of vitamin C and also contain malic acid, which can help naturally whiten teeth.²

Vitamin C helps strengthen blood vessels and connective tissue. It also has anti-inflammatory properties that can help reduce gum inflammation and bleeding.¹

Other foods rich in vitamin C include citrus fruits like oranges, kiwi and grapefruit and vegetables like bell peppers, broccoli and potatoes. While citrus fruits are beneficial, they can also be acidic. Rinse your mouth with water after eating them to protect your enamel.¹

Tip: Mix berries into foods you already enjoy such as oatmeal, yogurt or cereal, or add to snacks. Keep a stash of frozen berries on hand to enjoy year-round.

9. Green Tea

Green tea is rich in antioxidants, particularly catechins and flavonoids, compounds that help reduce inflammation in the gums and inhibit the growth of harmful bacteria that contribute to cavities and gum disease.⁹

Green tea's anti-inflammatory and antimicrobial properties can also help reduce bad breath and prevent plaque buildup and may provide some protection against certain oral cancers.⁹

Regular consumption of unsweetened green tea is a simple addition to your oral health routine with significant benefits.

Tip: Substitute a cup of green tea for your morning coffee or enjoy a cup with an afternoon snack. Try green tea as part of your evening wind-down routine, but choose decaffeinated to preserve your sleep.

10. Water

Staying hydrated with plain water is one of the best ways to support your oral health. Drinking water helps wash away particles of food, keeps your mouth at a normal PH level and prevents bacteria from building up in your mouth, in addition to supporting saliva production.⁴

Drinking fluoridated water can also help keep tooth enamel strong and prevent cavities. Many communities add fluoride to their water supply, known as fluoridation, which can reduce tooth decay in children and adults by 25%.¹

Tip: Carrying a reusable water bottle with you throughout the day is a good reminder to sip frequently. If plain water isn't your thing, try adding lemons, limes, berries or cucumbers for a natural flavor infusion.

By focusing on calcium, vitamin D, phosphorus, vitamin C, vitamin A, fiber and water, you can support strong teeth, healthy gums and a bright smile. Remember that a balanced diet — combined with regular brushing, flossing and dental checkups — is the key to maintaining optimal oral health.

Dental Financing With the CareCredit Credit Card

Regular dental checkups are important to help prevent, identify and treat dental problems before they become more advanced. The CareCredit credit card can help you pay for dental exams, cosmetic dental procedures and other costs that insurance doesn’t cover — to help you keep your pearly whites bright and healthy.* Use our Acceptance Locator to find a dentist near you that accepts CareCredit. Make the most of your wellness journey by downloading the CareCredit Mobile App. You can find a provider on the go, manage your CareCredit account and easily access the Well U blog for more great articles, podcasts and videos.

In addition to dental care, you can also use your CareCredit credit card for pet care, cosmetic, vision, hearing, health systems, dermatology, pharmacy purchases, spa treatments and so much more within the CareCredit network. How will you invest in your health and wellness next?

Author Bio

Anne-Marie Kennedy is a freelance writer with more than 20 years of experience covering health and wellness, personal finance and real estate/investing.