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How to keep your teeth healthy: Foods to eat and foods to avoid

You brush and floss your teeth every day, but are you doing everything you can to keep your mouth healthy? Not only is brushing important for your oral health, but healthy eating is also an important factor - What we eat and drink affects the overall health of our bodies, including our teeth and gums, in both the short and long term. In this blog post, we'll introduce you to important foods you should eat to maintain healthy teeth and foods you should avoid.

Andrea Seraina Author
Andrea Seraina
Dental Content Specialist
22.12.20226 min. reading time
Alpine White, zahngesunde Ernährung, healthy teeth, white smile,

Best foods for a healthy smile

Here is a brief overview of foods for strong teeth:

  1. Leafy greens like kale and spinach
  2. Lean protein like eggs, chicken and fish
  3. Carrots
  4. Broccoli
  5. Almonds and cashews
  6. Yoghurt
  7. Matcha and other green tea
  8. Milk
  9. Sugar-free chewing gum
  10. Wholemeal bread, wholemeal products

Foods that damage teeth

Food choices you should avoid for a tooth-healthy diet:

  1. Sticky sweets and candies
  2. Chocolate
  3. Citrus fruits and juices
  4. Caffeinated drinks such as coffee and black tea
  5. Acidic drinks, soda, sports drinks, sweetened teas
  6. Dried fruits
  7. Bread with added sugar
  8. White and red wines
  9. Ice cubes or hard caramels
  10. Ketchup

Crunchy fruit and various veggies

Believe it or not, healthy foods like apples, carrots and celery not only have health benefits but can also help keep your teeth cleaner than if you just brush them! Not only does the crunchy texture help loosen food particles stuck in your teeth, but the fibres in these foods also act like natural bristles that can scrub away any leftover plaque or residue from sugary snacks you may have indulged in. Eating a portion of crunchy fruit and veggies every day is a great way to improve your oral hygiene - and it's good for you too! Celery and carrots are good sources of fibre, vitamin A and vitamin C. These vitamins help maintain the mucous membranes and soft tissue of the gums.

Avoid sugary drinks

If you want to take better care of your teeth, sugary drinks like soda, juice and sports drinks should be the first things you cross off your list. Sure, they may be tasty and convenient, but what you don't know can harm you. This is because the sugar used by caries bacteria produces acids that cause tooth decay and destroy teeth in the long run. Sugary drinks can cause tooth decay and damage tooth enamel thanks to their high sugar content. Taking a few extra minutes in the morning and choosing a healthier drink can save you a lot of pain, so it's worth thinking about. Prevent unnecessary visits to the dentist - avoid sugary drinks!

Drink water throughout the day

When it comes to taking care of your mouth, one of the simplest and most effective things you can do is drink water throughout the day. Staying hydrated not only helps keep other parts of your body healthy but can also have a big impact on the health of your mouth. Water balances saliva flow and helps flush away food debris and bacteria that can lead to bad breath, tooth decay and gum disease. If you're not a fan of plain water, you can also mix it with sparkling water or fresh fruit juices. Just make sure you don't rely too much on sugary drinks, as this can cause damage in the long run! In any case, drink plenty of fluids to ensure a healthier and happier mouth in the future.

Chew sugar-free gum

Chewing sugar-free gum after meals is a good habit to get into if you want to keep your healthy smile. Not only does it increase saliva production and reduce plaque build-up, but sugar-free gum can also fight tooth decay by neutralising acids and giving bacteria less opportunity to grow! Plus, the taste can help keep your mouth feeling fresh. Sugar substitutes like aspartame break down to non-tooth damaging acids and therefore cannot cause tooth decay. You can recognise sugar-free chewing gum by the "tooth man" symbol. So the next time you feel like snacking, replace the chocolate bar with a piece of sugar-free chewing gum - your teeth will thank you!

Yoghurt and other probiotic-rich foods

Eating foods rich in probiotics is one of the best things you can do for your oral health. Yoghurt is a great choice for a probiotic boost and encourages the growth of healthy bacteria in your mouth. If yoghurt isn't your thing, you can get the same benefits from other probiotic-rich sources like kimchi, kefir, sauerkraut and pickles. Incorporating probiotic-rich foods into your diet not only helps strengthen teeth and prevent cavities but can also aid digestion and reduce inflammation in your body.

Dairy products

Various foods can strengthen your dentistry. For example, dairy products. Dairy products are a good source of calcium, and calcium stabilises hard tissue. However, it works better when combined with phosphorus. They help replenish the lost minerals in your teeth. Foods with phosphorus include tofu, fish and chicken.

Avoid processed foods that contain a lot of sugar and simple carbohydrates

Everyone knows that processed foods are convenient, delicious and easy to find on snack shelves around the world. However, it's important to know that many of these popular snacks also contain lots of hidden sugars and simple carbohydrates that can have potentially dangerous health effects. To be on the safe side, you should opt for healthy snacks such as legumes or raw vegetables if you can. With a little effort, you can easily avoid processed foods that are high in sugar and other unwanted substances - it's worth it in the long run!  

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ALPINE WHITE products for a healthy smile

Now that you know what foods to eat (and avoid) for good oral health, you can put these tips into practice and enjoy a bright smile all year round! In addition to a balanced diet, our products for good dental care can help you. Brush your mouth daily with our Whitening Toothpaste, which contains fluoride, and Toothbrush, which gently cleans your mouth. You can also use our Whitening Foam for dental health on the go!

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