Top Foods That Harm and Help Your Teeth: What Dentists Want You to Know

Dr. Whitney DiFoggio, a dental expert, told The Post that some of our go-to alternatives to sweet snacks — like crackers and bread, may actually be more damaging to our teeth than candy.

According to Dr. DiFoggio, fermentable carbohydrates such as white bread, pasta, chips, breakfast cereals, and crackers can cause serious harm, and even "wreak havoc on your teeth."

These carbs break down into sugars while still in the mouth, creating an acidic environment. “These specific carbohydrates increase acidity in the mouth because saliva works overtime to remove the sticky residue from your teeth — increasing your risk of cavities,” she explained.

She warns parents not to assume that crackers are a safe alternative to candy for their kids: “It might be just as bad. We all know candy is sugar, but we forget that bread is sugar too.”

Which Foods Are Good for Your Teeth?

According to Dr. DiFoggio and other dental and nutrition experts, the following foods support healthy teeth and gums:

1. Crunchy Fruits and Vegetables

Apples, carrots, celery, and bell peppers are great choices. Their crunch helps stimulate saliva production, which naturally cleans teeth and removes bacteria. These foods also provide essential vitamins and minerals for gum and tooth health.

2. Dairy Products

Milk, cheese, and yogurt are rich in calcium and phosphorus, which strengthen tooth enamel and protect it from erosion. Cheese also helps raise the pH level in your mouth, reducing acidity and lowering the risk of cavities.

3. High-Fiber Foods

Almonds, nuts, and whole grains help clean the teeth and stimulate saliva. Fiber plays a role in keeping both your teeth and gums healthy.

4. Vitamin C–Rich Foods

Oranges, strawberries, broccoli, and berries support gum health. Vitamin C strengthens blood vessels and connective tissue in the gums and reduces inflammation.

5. Green and Black Tea

These teas contain polyphenols, antioxidants that reduce bacterial growth and plaque formation. They also help maintain healthy pH levels and lower the risk of gum disease.

Top 5 Foods That Harm Your Teeth

1. Candy and Sweets

Sticky candies like taffy, gummies, and caramel cling to teeth and feed bacteria in the mouth. These bacteria turn sugar into acid, which attacks the enamel and causes cavities.

2. Soft Drinks and Energy Drinks

Loaded with sugar and acid, these drinks erode tooth enamel and increase sensitivity. Even diet sodas contain harmful acids, and regular consumption puts you at risk for tooth decay.

3. White Bread and Baked Goods

These starchy foods break down into sugar and become sticky paste in the mouth, often lodging between teeth. This creates an ideal environment for bacteria and increases cavity risk.

4. Dried Fruits

Dates, raisins, and dried apricots are naturally sweet but also sticky. Like candy, they can adhere to teeth and promote acid production by bacteria.

5. Coffee

Especially when sweetened, coffee can stain teeth and increase the risk of decay. Its acidity may wear down enamel over time. It’s best to drink unsweetened and rinse your mouth after consumption.

Extra Tips for Maintaining Healthy Teeth

• Brush your teeth at least twice a day with fluoride toothpaste.

• Floss daily or use interdental brushes.

• Visit your dentist for cleanings and checkups at least twice a year.

• Drink water, especially after eating or consuming acidic beverages, to neutralize acids and protect your enamel.