The 12 best foods for healthy gums and teeth

You look after your teeth every day by brushing and flossing, but did you know what you eat could be supporting your dental health too?

Foods rich in ​​calcium, vitamin D, phosphorus and ​​anti-inflammatory properties help to strengthen enamel, support healthy gums and reduce the risk of tooth decay. ​​Cheese, celery, fish, high-fibre fruits and vegetables and tap water with fluoride all play a role in keeping teeth strong.

Why does your diet affect your teeth?

​​​Our mouths are home to many different species of bacteria and there is an important relationship between our diet and our oral health. ​​What we eat and drink, and whether we ​smoke or vape directly ​​influences this bacterial environment​​,​​ the strength of our tooth enamel and the quality of gum tissue.

“Our dental health is complex,” says Associate Professor Adrienne Forsyth, Research Lead in Nutrition & Dietetics at Australian Catholic University. “Strong teeth need strong enamel, healthy gums, strong bone structure and healthy immune, heart and lung function.”

What are the best foods for healthy gums and teeth?

A balanced diet full of ​​vitamin-rich, unprocessed foods can help strengthen your teeth, reduce the risk of cavities and protect your gums.

“Looking after our teeth means looking after our bodies, too,” says Forsyth. “Though, sometimes there is a difference between what is good for our body and what is good for our teeth.

“For example, some fruit and vegetables contain lots of important nutrients, but are highly acidic and can wear down the tooth enamel. On the other hand, some foods that are not good for our bodies, like fatty meats, might have little direct impact on our teeth.”

Dr Forsyth recommends the following foods for good oral health:

1. Cheese

Tooth-friendly cheese options include soft cheeses like brie and camembert, hard cheeses like cheddar and parmesan, and blue cheeses like Roquefort, gorgonzola and stilton. The calcium in the cheese can help to build and maintain the strength of your teeth. 

Try this parmesan recipe: Chicken soup with parmesan, rice, peas and lemon recipe

2. Nuts

Nuts contain phosphorus, which works with calcium and vitamin D to keep your teeth and gums healthy. Pine nuts have some of the highest levels of phosphorus.

3. Celery

Celery is an excellent tooth-friendly vegetable because its crunchy texture can help clean the teeth as you chew.

4. Salmon

Fatty fish, including salmon, are one of the best sources of vitamin D. Vitamin D helps to regulate the absorption of calcium and phosphorus, and with the growth and development of your teeth.

Try this salmon recipe: Pea, salmon and goat’s cheese salad recipe

5. Mushrooms

Vitamin D is also found in some mushrooms, which have been exposed to sunlight or UV light. That’s good news considering around 31% of Australians are deficient in vitamin D¹⁸. Putting mushrooms out in the sun, sliced or gill-side up, may increase their vitamin D content.

Try this mushroom recipe: Mushroom and olive pizza with sundried tomato pesto recipe

6. Oranges

Oranges are a citrus fruit and they’re high in vitamin C. Vitamin C can slow down the progression of gum disease by reducing inflammation, strengthening blood vessels. It’s recommended to eat the whole fruit, rather than orange juice as its acid content can cause dental erosion.

7. Milk

Like cheese, cow’s milk can be a good source of calcium, and while some plant-based milk alternatives still contain calcium, they may have lower levels. For example, a 200ml glass of unfortified almond milk contains approximately 20 to 90mg of calcium compared to the same glass of full cream cow’s milk coming in between 230-250mg.

8. Broccoli

Broccoli is high in vitamin C and vitamin C is associated with the reduction of severity of gingivitis, an early form of gum disease.

9. Berries

Berries contain polyphenols, which have antibacterial and anti-inflammatory properties, and may help to protect your teeth against decay.

10. Eggs

Providing a mix of phosphorus, vitamin D, high-quality protein, eggs are surprisingly good for our teeth.

11. Leafy greens

Spinach, kale and bok choy are all good choices for our teeth as they contain calcium, fibre and folate, which supports healthy gums. Leafy greens also can provide doses of vitamin C to support collagen growth and vitamin K which plays a role in bone health.

12. Tap water

Tap water containing fluoride can help to protect your teeth against decay, strengthen enamel and repair weak spots. While 89% of people in Australia have access to fluoridated drinking water²⁹, fluoride is a naturally occurring mineral and apart from your toothpaste, you can find it in food, water and plants.

Foods to limit for good dental health

Acidic foods wear down tooth enamel and sugary foods can cause tooth decay.

To avoid this limit:
 

• Soft drinks, sports drinks and flavoured carbonated water
• Fruit juice, fruit drinks and cordial
• Flavoured milk
• Alcohol
• Citrus fruits like oranges, grapefruit and tomatoes
• Dried fruit and lollies
• Muesli and fruit bars, and cakes, cookies, and other sweet treats
• Vinegar-based dressing.

READ MORE: Can you brush your teeth too much?