AARP Hearing Center
When it comes to dental health, you can't simply brush away a diet of poor food choices. That's because when you eat, "you’re not just feeding yourself — you’re feeding all the good and bad bacteria that live in your mouth,” says Mark Wolff, dean of the University of Pennsylvania School of Dental Medicine. A 2017 study published in the journal Nutrients, for instance, found that — all other factors being equal — older adults who ate plenty of fruits and veggies had better oral health than those who didn’t.
“This type of eating pattern, which is low in sugar but high in fiber, is a major factor to help prevent cavities and keep teeth and gums strong and healthy,” Wolff says. The American Dental Association recommends following the MyPlate guidelines from the Department of Agriculture, which means fruits and veggies should make up half of all your meals, with the other half consisting of whole grains, low-fat dairy and lean protein.
Here, a few specific foods that experts and research say you should work into your regular rotation for a healthier smile.
1. Tap water
H20 should be your beverage of choice as much as possible, though you should avoid the bottled variety, as most don’t contain fluoride. “Fluoride helps to make teeth more resistant to acid that can cause cavities,” says Matthew Messina, professor of clinical dentistry at Ohio State University College of Dentistry and spokesperson for the American Dental Association. Water itself also cleans your mouth with every sip, washing away leftover food and acids that can cause cavities and tooth erosion.
Be careful with: sugary drinks like sodas, sports drinks and fruit juices. They’re filled with sugar that the bad bacteria in your mouth use to attack your tooth enamel. They’re also acidic, which is bad for teeth, and any caffeine in them can dry out your mouth.
2. Cheese
Milk and other dairy products such as cheese and yogurt are rich in both calcium and phosphates, which help replace minerals your teeth might have lost when you've eaten other types of foods. They also help rebuild tooth enamel and neutralize harmful acids in other foods. Cheese is especially helpful this way as it contains casein, a type of protein that research shows stabilizes and repairs tooth enamel, says Brian Novy, chief dental officer at the Alliance Dental Center in Quincy, Massachusetts, and a lecturer on oral health policy and epidemiology at the Harvard School of Dental Medicine.
More on Health
8 Superfoods for Your Immune System
Add these protective powerhouses to your diet to get ready for cold and flu season … and beyondHealth on the Shelf: 14 Superfood Staples
Raid your pantry for nutrient-rich treatsChange Up Your 2021 Diet With These 'Millennial' Foods
Yes, avocado toast is on our list. Nutrition experts break down the benefits of 9 options