Certain foods actively protect your teeth and gums. Dentists don’t just advise against sugar—they also recommend specific nutrient-rich foods that improve oral health.
Certain foods actively protect your teeth and gums. Dentists don’t just advise against sugar—they also recommend specific nutrient-rich foods that improve oral health. Here are five foods top dental experts want you to eat more often.
1. Cheese Strengthens Enamel and Balances pH
Why do dentists recommend cheese?
Cheese increases saliva flow, which neutralizes oral acids. It also provides high levels of calcium and phosphate, strengthening enamel and preventing tooth decay.
Key nutrients in cheese:
Calcium: Repairs enamel micro-damage
Casein protein: Forms a protective film over teeth
Phosphate: Maintains enamel structure
Example types: Aged cheddar, gouda, mozzarella
“Cheese is more than a snack—it actively protects your teeth by restoring oral pH and supporting enamel strength.”
— Dr. Nakul Rathi, MS, Advanced Prosthodontics, EZ Dental Clinic
2. Leafy Greens Support Gum Health
Why are leafy greens good for oral health?
They’re rich in folic acid, calcium, and fiber. Chewing them stimulates saliva, while their nutrients support gum tissue regeneration.
Top choices:
Kale
Spinach
Swiss chard
Romaine lettuce
Dental benefits:
Folic acid reduces gum inflammation
Calcium remineralizes teeth
Antioxidants reduce oral bacterial load
3. Apples Clean Teeth and Massage Gums
Why do apples act like natural toothbrushes?
Their fibrous texture scrubs the teeth as you chew. Apples stimulate gums and increase saliva, which washes away food particles and bacteria.
Choose these apple types:
Fuji
Granny Smith
Honeycrisp
Nutrition facts:
Apples are 85% water
One medium apple has 4g fiber
Natural polyphenols help limit plaque growth
4. Carrots Provide Natural Plaque Removal
How do carrots help clean your teeth?
Carrots are crunchy and require prolonged chewing, which boosts saliva and dislodges food particles. Raw carrots also mechanically clean tooth surfaces.
Dental effects of carrots:
Beta-carotene strengthens oral mucosa
Fiber helps reduce plaque accumulation
Vitamin A supports enamel development
Best time to eat them:
After meals as a snack
In raw form for better abrasive action
5. Yogurt Promotes Healthy Oral Microbiome
Why is yogurt important for oral bacteria?
Yogurt contains probiotics, especially Lactobacillus, which reduce levels of harmful bacteria like Streptococcus mutans that cause cavities.
Choose unsweetened, plain varieties for best effect.
Oral health benefits:
Calcium and protein support enamel
Probiotics reduce bad bacteria
Lactic acid helps prevent gum disease
Top types:
Greek yogurt
Icelandic Skyr
Kefir (drinkable yogurt)
Expert Insight on Food and Dental Health
“Diet plays a major role in maintaining long-term oral health. Incorporating specific foods like fibrous fruits, dairy, and probiotics can reduce dental disease risk significantly."
— Dr. Nakul Rathi, MS, Prosthodontics, Implant Specialist, EZ Dental Clinic