This list is meant to guide our recommendations of foods and beverages based on their dental implications. We are not nutritionists, so please defer to your primary care provider or nutritionist and know the boundaries of your own diet limitations, sensitivities, and intolerances.
The highest risk for your teeth are items that are highly acidic (pH of 5.5 or less – when cavity causing bacteria come out) OR that have a high sugar content (remember, even fruit has natural sugar and carbohydrates break down into sugar).
Items that can be surprisingly high in sugar or acidity:
- Dried Fruit – Choose fresh fruit when possible. Check the ingredients to see if there is added sugar.
- Fruit Juice – Choose water when possible; when choosing juice on occasion dilute it
- Milk – Has quite a bit of sugar. Also, many people have an intolerance to dairy and don’t know it.
- Kombucha – Can be acidic. Drinking a bottle can be too much. Sipping all day can cause erosion or low pH.
- Diet soda – Very acidic (pH of 4.5). This includes sparkling water. Some sweeteners can pose other health issues.
- Sports Drinks – Check the ingredients and the sugar content!. Use coconut water instead.
- Coffee – drink unsweetened (black is best). Also drink it all at once with a meal rather than sipping over a long time. Sipping bathes mouth in acidity (and sugar) and creates cavities.
- Natural sweeteners like honey, maple syrup and fructose can cause cavities. An alternative is Stevia, a plant.
- Avoid: High Fructose Corn Sugar, Hydrogenated oils, Sucralose, Aspartame, Saccharin. Sugars like cane sugar should be used seldom.
- Meat or Fish. Includes Jerky (check the ingredients. Not all are created equal).
- Whole Nuts – consider pairing nut butters with fresh veggies
- Nori seaweed
- Make your own Squeeze Pouches. (check out Infantino Fresh Squeezed). Can be used for adults and kids.
Snacks that can be good in limited quantities:
- Legumes in various forms (beans, peas, lentils, etc)
- Veggies (cut cucumbers, bell peppers, carrots, etc)
- Dips (hummus, bean dips, nut butters)
- Fresh Fruit (limit 1-2 servings per day)
- Cheese (choose less processed options. Goat and sheep is best)
- Crackers with nutritional value (beware that crackers tend to accumulate on chewing surfaces of teeth unless properly removed during brushing)
- Simple Mills
- Mary’s Gone Crackers
- Rice Crackers (make sure there are only 1-2 clean ingredients)
When choosing food in packages, make sure to read the list of ingredients. If you don’t recognize it or can’t pronounce it, learn about it to see if it’s ok for your body. If you have questions, ask your nutritionist, doctor, or we will be happy to address it at your appointment.
Products to use to remineralize teeth:
- Saliva Max
- Bliss Energetics putty
- MI paste
- Coconut Oil
Supplements to help remineralize teeth (per articles research and books):
- Fermented Cod Liver Oil
- High Vitamin Butter oil
- Vitamin D with K2
Books to read for more information:
- “The Dental Diet” by Dr. Steven Lin, DDS
- “Nutrition and Physical Degeneration” by Dr. Westin Price
- “Cure Tooth Decay” by Ramiel Nagel
Those who experience cavities and are not identifying any risk factors from dietary intake should consider checking for gluten intolerance. Also, check how often food is eaten. Your body needs breaks between food. So if you are constantly snacking or grazing there is a higher chance of tooth decay.