Improve your dental health with better eating habits.

Did you know that your eating habits play a direct role in your dental health? In your quest to keep your teeth and gums as healthy as possible, you may already avoid excess sugar and other foods that could lead to decay. However, there’s also a flip side to consider.

If you make the right choices, the diet you follow can actually strengthen and improve the appearance of your teeth. However, many of us aren’t sure where to begin. As with any lifestyle change, it’s best to start small and take incremental steps. Today, we’re sharing 10 new habits you can embrace to transform your dental health from the inside out.

1. Incorporate more avocado.

In his book, The Dental Diet: The Surprising Link Between Your Teeth, Real Food, and Life-Changing Natural Health, Dr. Steven Lin takes a close look at how the foods we eat contribute to or detract from the condition of our teeth, as well as our overall health. One of the superstars on his list? Avocado.

This fruit may be trendier than ever, but health-conscious eaters have known about its benefits for years. Chiefly, avocado is a great source of prebiotic fiber. This fiber feeds the probiotic bacteria that live in your oral and gut microbiome, which can improve your digestive health. Avocados are also full of essential fatty acids that help you absorb certain fat-soluble vitamins, including E and K1.

2. Add leafy greens.

Spinach was the secret behind Popeye’s strength, and it can be your secret to super-strong teeth! Dark, leafy greens like spinach are packed with vitamins and minerals, including iron, vitamins A and C, and folic acid. All of these can help strengthen your enamel and keep your teeth and gums healthy.

Veggies like spinach are also low in fat and sugar, which can help reduce your stomach acid. If you suffer from acid reflux symptoms, these foods are more basic in nature and can help soothe your stomach and esophagus. You’ll also find tons of beneficial antioxidants in spinach, so toss a handful into your smoothie today!

3. Stick to whole foods.

When possible, it’s best to derive your nutrients from whole foods rather than processed ones. A simple example is eating a raw apple instead of drinking a cup of apple juice. Not only do these foods give your teeth and gums a mini-workout, but they usually contain higher and purer levels of vitamins and minerals than you’d find elsewhere.

4. Increase your calcium intake.

You don’t have to drink multiple glasses of milk to get your recommended dietary allowance of calcium. In addition to low-fat or fat-free milk, you can also find calcium in other sources, including:

• Cheese
• Yogurt
• Tofu
• Almonds
• Some dark, leafy greens

Calcium strengthens your tooth enamel, which helps defend it from erosion and cavities!

5. Snack smarter.

You don’t have to cut out that afternoon water cooler break altogether. However, it’s best to limit the number of snacks you consume in the day. Eating multiple small meals increases the risk of acidic buildup on your teeth. If you do need to reach for a nibble, make it a healthy one. Swap the hard candy and soda pop for raw veggies, fruits, and popcorn for a tooth-happy pick-me-up you can feel good about.

6. Drink more water.

We’ve heard about the importance of water for years, and we know the health benefits it provides. Yet research shows that nearly 80% of working Americans still don’t drink enough of it. Fluoridated water is a great, simple defense against tooth decay. If you opt for bottled water, be sure to read the label to understand the fluoride content.

7. Amplify your fiber.

Foods that are rich in fiber encourage saliva production. Saliva contains trace amounts of calcium and phosphate and gently rinses your teeth and gums while you eat. Saliva also plays an important role in your first defense against the risks of sugars and starches. After you consume these foods, the saliva in your mouth goes to work, reducing the effects of the harmful bacterial acids and enzymes that threaten to attack your teeth.

8. Trade coffee for tea.

That third cup of joe might taste great in the morning, but it could be doing more harm than good to your teeth. Coffee is naturally acidic, which can erode your tooth enamel over time. A few days a week, consider switching to green or black tea instead. Both of these beverages contain polyphenols, which help counteract the plaque bacteria in your mouth. When the two substances interact, polyphenols will either kill the bacteria or prevent it from inflicting further damage.

9. Limit starchy foods.

Soft bread, potato chips, and pasta can all be comforting, filling, and satisfying. Yet they tend to overstay their welcome. When you consume starchy foods, they can easily get stuck in between your teeth, and unless you floss them out immediately, they can hang around for too long. This can lead to dental decay and cavities. Be sure to drink plenty of water when you’re eating a starch-heavy meal and try to brush your teeth soon afterward.

10. Strategize sugars

No list of the best foods for dental health would be complete without a mention of the risks of consuming too much sugar. However, instead of cutting the sweet stuff out of your life completely, simply limit it and be strategic when it’s time to indulge. Try to eat your sweets with a meal rather than reserving them for a snack. This way, your saliva can help rinse the sugars away and you can also limit the effects of acid production.

Smart Eating Habits for a Healthy Mouth

The relationship between your eating habits and your dental health is fascinating. Making smart, healthy choices can help keep your gums bright and healthy and your teeth strong! Instead of making a major overhaul, try incorporating small shifts into your diet. Before long, you’ll notice that you feel and look your best.

Of course, even with a smart dental diet, it’s still best to visit your family dentist for your regular cleanings and checkups. If you need to make an appointment, contact us today.