The worst foods for your teeth

According to a 2016 study published in Advances in Nutrition, cavities affect an estimated 80% of the world’s population—and almost a quarter of adults in the United States having untreated cavities. A leading cause is poor diet quality and high sugar consumption, the study says. But cavities are just one of many oral health issues that can be caused or exacerbated by the foods you eat, says dental expert Dr Joseph Dill.

“Daily diet plays a direct role in oral health, which is essential to overall health,” Dr Dill explains. “Brushing your teeth, flossing, and visiting the dentist regularly are all typically associated with maintaining a healthy smile—but there’s more to oral health. The important nutrients from a healthy diet strengthen the bone that supports your teeth and protects against tooth decay, gum disease, and oral cancer.”

On the flip side, a diet that lacks nutritional value can have the opposite effects, causing staining, enamel erosion, and tooth decay. “That’s why it’s so important to brush at least twice a day with a fluoride toothpaste and floss once a day,” Dr Dill adds.

To ensure you’re staying away from the top offenders and eating as many teeth-friendly foods as possible, below is a list of the worst foods for your teeth, according to dentists. It includes all those foods your mum limited growing up—like licorice and cake (sorry!)—and a few others that might surprise you.

Caterina Oltean ©Getty Images

1) Bananas

Believe it or not, banana is cariogenic. Because of its soft texture, the fruit can easily find its way into the nooks and crannies of your teeth and gums, hanging out to cause decay. “You should try to avoid eating these foods at times when you will be unable to brush your teeth in a timely manner,” says Dr Tomsic.

Caterina Oltean ©Getty Images

2) Raisins

You may not think of them this way, but raisins (and many other dried fruits) are just as chewy and sticky as your favourite lolly, making them equally responsible for teeth problems. Their texture makes them more difficult to brush away, increasing the likelihood of cavities, oral and maxillofacial surgeon Dr Jaclyn Tomsic says.

Caterina Oltean ©Getty Images

3) Nuts

Dr Tomsic says hard foods, like nuts, can chip or damage weak teeth. So, if you’re a fan of snacking on mixed nuts, opt for softer varieties, like walnuts.

Caterina Oltean ©Getty Images

4) Soy Sauce

According to an October report from Byte that collected input from the company’s network of dentists, soy sauce is one of the top six teeth-staining foods. When you think about the wide variety of dishes it ends up on—and its dark hue—it makes sense.

Caterina Oltean ©Getty Images

5) Peanut Butter

It doesn’t just stick to the roof of your mouth; it sticks everywhere, including between and on the sides of your teeth. Plus, most kinds are full of sugar. These qualities make peanut butter a food that’s not teeth-friendly, says Dr Tomsic.

Caterina Oltean ©Getty Images

6) Crackers

Crackers, particularly the hard, seedy kind, are liable for the occasional chipped tooth, especially for those with sensitive, weak teeth, Dr Tomsic says.

Caterina Oltean ©Getty Images

7) Balsamic Vinegar

Balsamic vinegar is a big culprit for staining, according to Byte’s 2022 report. It’s also very acidic, which research shows can cause erosion of tooth enamel over time.

Caterina Oltean ©Getty Images

8) Ice

If you know, you know. The sinful satisfaction of ice crunching is something only some people understand—but no matter how alluring it is, it’s not worth the potential damage to your teeth. Ice cubes’ hardness can crack or chip a tooth or veneer. And it can also damage tooth enamel, making teeth more sensitive to hot and cold temperatures.

Caterina Oltean ©Getty Images

9) Chips

Chips are easy to eat in excess and also easily stow away between your molars. “Starchy foods feed the bacteria on your teeth and gums and can lead to oral health problems,“ says Dr Dill. “When bacteria are fed, acids form, which can break down your tooth enamel and cause tooth decay. Bacteria can also cause gum disease and bone loss, which can eventually lead to tooth loss.”

Caterina Oltean ©Getty Images

10) Licorice

Tough, chewy, and sugary—if you’re a licorice fan, you have to admit, your teeth and jaw don’t always feel great after chowing down. And that feeling is reflective of its spot on the healthy spectrum. The lolly is sticky and sugary, which is basically an invitation for bad oral bacteria.

Caterina Oltean ©Getty Images

11) Sugary Juices

Many fruit juices are both acidic and sugary, which is not a great combo for teeth. The acid of, say, orange juice, can erode protective tooth enamel over time, while the sugars linger and cause decay, Dr Tomsic says.

Caterina Oltean ©Getty Images

12) Coffee

We hate to break it to you, but your morning pick-me-up is likely causing staining. Along with soft drink, it ranks as a high staining offender in Byte’s report—and it’s also acidic, making teeth more vulnerable to enamel wear.

13) Curry

If you’ve ever tried to get a turmeric stain out of pretty much anything, you understand its staying power. That, unfortunately, applies to teeth too, which is why Byte’s report ranks curry (especially turmeric-based ones) on its list of staining foods.

14) Tea

You might assume tea, especially green tea, would avoid this list unscathed, but that’s not the case. Tea as a whole made Byte’s list of teeth stainers, though one study found that adding milk to your cup may prevent the damage.

15) Citrus

Like tomatoes, citrus fruits are highly acidic and can be erosive to tooth enamel. It’s fine to occasionally squeeze some into your water, but “avoid sucking on the acidic juice of a lemon, lime, orange, or grapefruit,“ warns Dr Dill.

16) Pretzels

Pretzels are a starchy food that Dr Dill says provide a buffet for oral bacteria, especially when their remnants aren’t quickly brushed away. When the bacteria feed on them, it creates an acidic oral environment, making teeth more vulnerable to erosion, cavities, and more.

17) White Rice

Here’s another starchy food that you wouldn’t suspect to be “bad“ for your teeth, but Dr Dill says it’s just as responsible as pretzels and chips for becoming a breeding ground for acidity and an imbalanced oral microbiome.

18) Muesil Bars

When you think you’re grabbing a quick, healthy breakfast, you might not realise the impact it has on your teeth. Muesil bars may fit into your diet, but they also fit into the cracks between your teeth, and many contain added sugars—both of which can lead to cavities.

19) Soft Bread

Dr Dill says soft bread in particular, such as white bread, is more likely than crustier loaves to linger and stick to teeth, which means it’s more likely to cause oral health issues.

20) Cake

Cake is associated with celebration, but Dr Dill says to at least wash it down with water for your oral health’s sake. “The more frequently your teeth are exposed to sugary or acidic foods, the more likely they will cause damage. So, enjoy that dessert after dinner and make sure to end the meal with a refreshing drink of water to help clean your teeth,” he says.

This article originally appeared on prevention.com

First published: 17 Jan 2023

Tags: food health