You've definitely heard the expression "you are what you eat," and this is especially true when it comes to your teeth and gums. Bacteria in your mouth that cause tooth decay and gum disease love those starchy or sweet foods we enjoy. Your food has a lot to do with the difference between a healthy smile and regular dental visits. It might be difficult to keep your teeth healthy over time even with a strong oral hygiene routine, brushing twice a day and flossing once a day.  

Teeth and gums are healthier when you eat a range of nutrient-dense foods from all dietary categories. Maintain a healthy diet consisting of fruits, vegetables, protein foods, calcium-rich meals, and whole grains. 

Say Cheese 

If you're one of the numerous people who enjoys cheese, you now have yet more incentive to indulge in this delectable dish. According to a study published on the National Health Portal, consuming cheese elevated the pH in the patients' mouths, lowering their risk of tooth decay. The chewing required to eat cheese is thought to boost saliva production in the mouth. Calcium and protein, which are minerals that help to strengthen tooth enamel, are also found in cheese. 

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Yo Yo Yoghurt 

Like cheese, yoghurt is high in calcium and protein, which makes it a good pick for the strength and health of your teeth. The probiotics, or beneficial bacteria, found in yoghurt also benefit your gums because the good bacteria crowd out bacteria that cause cavities. If you decide to add more yoghurt to your diet, choose a plain variety with no added sugar. 

Go Green

Leafy greens are usually seen on any fruit and vegetables list. They're packed with vitamins and minerals and are low in calories. Leafy greens like kale and spinach are also good for your teeth. They're high in calcium, which helps to strengthen your teeth's enamel. They contain folic acid which is a form of B vitamin with a variety of health benefits, including the potential to treat gum disease in pregnant women. Add a handful of baby spinach to your next salad or kale to a pizza if you're having difficulties obtaining enough leafy greens in your diet. Greens can also be blended into a smoothie. 

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While the American Diabetes Association recommends avoiding most sweet foods, there are few exceptions. Apples, for example, are tasty, but they are also high in fibre and water. When you eat an apple, saliva is produced in your mouth, which washes away bacteria and food particles. The fruit's fibrous texture also stimulates the gums. Although eating an apple isn't the same as brushing your teeth with fluoride toothpaste, it can help you get by until you can brush. To give your tongue a good washing at the end of the meal, include a full apple or apple slices in your lunch. 


Carrots, like apples, are crisp and high in fibre. When you eat a handful of raw carrots at the conclusion of a meal, your saliva production improves, lowering your risk of cavities. Carrots are a good source of vitamin A, as well as being high in fibre. Add a few slices of raw carrot to a salad or eat some baby carrots on their own. 


Almonds are beneficial to your teeth since they are high in calcium and protein and low in sugar. With your meal, have a handful of almonds. A handful can also be added to a salad or a stir-fry supper.  

Pay attention to what you're drinking as well as adding extra leafy greens, dairy products, and fibre veggies to your diet. Water is usually the greatest choice, especially when compared to juice or fizzy drinks, because it has no calories or sugar. When it comes to a healthy smile, what you eat matters a lot.