Reviewed by Dr. Alan Baughman, DMD, MBA
Reading time: 3 minutes
The best snacks for your teeth are low in added sugar, do not stick to your teeth for long, and provide nutrients that help support healthy teeth and gums.
Healthy Snacks for Teeth and Gums
Some snacks are better for your teeth because they are low in added sugar and provide nutrients that support healthy teeth and gums.
Good choices include:
- Cheese
- Plain or low-sugar yogurt
- Cottage cheese
- Carrots, celery, broccoli, and other raw vegetables
- Apples, pears, and other fresh fruit
- Unsweetened nuts, such as almonds, walnuts, and peanuts
- Unsweetened seeds, such as pumpkin or sunflower seeds
- Hard-boiled eggs
Drinking water with your snack helps wash away food particles and sugars left on your teeth.
Why Dairy Snacks Are Good for Teeth
Cheese, milk, and plain yogurt provide calcium and phosphorus, two minerals found in tooth enamel. These minerals are also present in saliva, where they help replace minerals that enamel loses when it is exposed to acids.
Cheese can be especially helpful after eating because chewing stimulates saliva and can help bring the pH in your mouth back toward normal after an acid attack. This makes cheese a good option for a snack or at the end of a meal.
The type of dairy product still matters. Plain yogurt, cheese, and unsweetened milk are better choices for your teeth than products with a lot of added sugar, such as sweetened yogurt or flavored milk.
What Are the Worst Foods for Your Teeth?
Foods that expose your teeth to sugar, starch, or acid for long periods can be harder on your enamel. Sticky foods and foods that dissolve slowly are especially concerning because they can remain on or between your teeth longer.
Examples include:
- Sticky candies, caramels, and gummies
- Hard candies that remain in the mouth for a long time
- Cookies, cakes, and other sugary snacks
- Chips, crackers, and other refined starchy foods that can remain around the teeth
- Soda and other sugary drinks
- Frequent acidic drinks, including some sports drinks and fruit juices
- Sour candies, which can combine high sugar with acidity
Sugar and starch can feed the bacteria that cause cavities, while acidic foods and drinks can damage teeth in a different way. Frequent acid exposure can weaken enamel and eventually lead to dental erosion.
Make Snacking More Tooth-Friendly
You do not have to eliminate every sweet, starchy, or acidic food to protect your teeth. A few everyday habits can make a difference:
- Choose snacks with little or no added sugar more often
- Drink water with and between meals
- Avoid grazing continuously throughout the day
- Avoid sipping sugary or acidic drinks throughout the day
- Brush twice daily with fluoride toothpaste
- Floss your teeth every day
Regular dental exams and teeth cleanings can also identify early signs of tooth decay that may not yet cause symptoms.
FAQs
Are apples good for your teeth?
Yes. Apples are a better snack choice for your teeth than sticky or sugary foods. Their crunchy texture encourages saliva production, which helps wash away food and neutralize acids. Apples still contain natural sugars and acids, however, so they should not be thought of as a way to clean your teeth.
Are nuts good for your teeth?
Yes. Nuts are generally low in sugar, so they do not provide cavity-causing bacteria with as much sugar to feed on as many common snack foods. They also provide nutrients such as calcium, phosphorus, and protein that are part of a healthy diet.
Is yogurt good for your teeth?
Yes, particularly plain or low-sugar yogurt. Yogurt provides calcium and phosphorus, which are important minerals for strong teeth. Some flavored yogurts contain a significant amount of added sugar, so check the label when choosing one as a regular snack.
Build Healthy Habits for Your Teeth
If you have questions about your diet, cavity risk, or how your everyday habits affect your teeth, our team can provide recommendations based on your oral health. Your regular dental exams and cleanings are also a good opportunity to talk with us about changes that can help protect your teeth between visits.
To book an appointment at our dental office in Greeley, CO, call (970) 515-3550 or visit us at 3110 67th Ave Pl, Greeley, CO 80634.
