The foods and beverages you choose to incorporate into your diet significantly influence the health of your teeth and gums. While various foods and drinks can contribute to maintaining healthy teeth and gums, others may result in tooth decay, erosion, and the onset of oral diseases.

This article highlights seven specific foods and beverages that can potentially harm your dental health.

1. Soda, Diet Soda, and Sweetened Beverages

Sweetened beverages, including sodas, flavored coffee drinks, and energy drinks, can have a wide array of detrimental effects on our health. These drinks are linked to serious conditions such as cardiovascular diseases, weight gain, and insulin resistance, among others. Moreover, it is no surprise that these sugary concoctions can also pose severe threats to your dental health.

These beverages harm your teeth in two significant ways: they are inherently acidic and serve as a food source for bacteria that cause cavities. Bacteria like Streptococcus mutans thrive on sugar, producing acids that erode tooth enamel. Drinks like cola pack a double punch for your dental health; they not only contain natural acids but also encourage the production of more harmful acids.

Research indicates that soft drinks and sugary beverages are particularly damaging to dental health. In fact, consuming acidic carbonated drinks, such as sodas and sports drinks, is recognized as a leading dietary contributor to dental erosion. Some individuals may mistakenly believe that opting for diet soda is better for their oral health, but this is a misconception.

Studies suggest that diet cola may be even more harmful to tooth enamel compared to regular Coca-Cola. This could be due to the presence of citric acid in diet sodas, which binds with calcium, leaching it from your teeth. Holding or swishing soda and similar acidic drinks in your mouth can exacerbate the issue, as this prolongs the contact time of the acidic substances with your teeth. Experts recommend against brushing your teeth immediately after consuming acidic beverages like soda, because your enamel is particularly susceptible to damage during this time. Regular consumption of cola, sports drinks, and other acidic drinks can lead to irreversible harm to your teeth. Additionally, research has demonstrated that young adults who regularly consume sugar-sweetened beverages have a higher likelihood of developing dental cavities, a primary factor contributing to tooth loss. For these reasons, it is wise to minimize or completely avoid sugary, acidic beverages whenever possible. Soft drinks and sweetened beverages are erosive to your dental health, and frequent consumption can result in lasting damage.

2. Table Sugar, Candy, and Other Sources of Added Sugar

As previously highlighted, sugar serves as a fuel for harmful bacteria residing in the mouth, resulting in the production of acids that erode tooth enamel. This underscores why the intake of added sugars in the diet is regarded as the primary risk factor for cavities. It's essential to note that natural sugars present in foods such as fruits and dairy products do not appear to significantly contribute to the formation of dental cavities. This is largely due to the protective compounds these natural sources contain, such as fiber and essential minerals, which also enhance salivary flow in the mouth, offering a defense for both teeth and gums.

In contrast, added sugars, including high fructose corn syrup and standard table sugar, can notably heighten the risk of developing cavities and negatively impact oral health. A wealth of research indicates that both children and adults consuming high levels of added sugars face a substantially increased likelihood of experiencing cavities and gum disease. Engaging in practices such as sucking on candies—like lollipops, caramels, and sweetened lozenges—poses a significant threat to dental health, as this behavior prolongs the exposure of teeth to sugar, a crucial factor in cavity formation.

Moreover, excessive consumption of added sugars can adversely affect gum health by escalating inflammation and oxidative stress, which can lead to damage of the gum tissue. A noteworthy study conducted in 2014, which analyzed data from 2,437 young adults, indicated that frequent consumption of added sugars was linked to a heightened risk of gum disease. Ultimately, sugar not only nourishes acid-producing bacteria in the mouth, leading to dental erosion, but it also poses a risk to gum tissue integrity and raises the likelihood of gum disease.

3. Sugary Cereals and Baked Sweets

For many individuals, the day often begins with a bowl of sugary cereal or perhaps a donut adorned with icing. However, these choices can quickly lead to feelings of hunger shortly after breakfast due to their inadequate protein content and lack of essential nutrients.

Moreover, these foods are typically laden with added sugars and refined carbohydrates, which can adversely affect dental health. In fact, certain cereals and baked goods can contain several teaspoons of added sugar in just one serving, contributing significantly to dental erosion and increasing the risk of gum disease.

Ready-to-eat breakfast cereals and grain-based pastries are among the leading sources of added sugar consumption in children and teenagers aged 6 to 19 years. If you often find yourself opting for breakfast items that are high in added sugars, such as sweetened cereals or pastries, consider making a switch to healthier breakfast alternatives. Here are a few suggestions:

  • A bowl of plain oatmeal with nut butter and fresh berries
  • An omelet filled with eggs and vegetables, paired with creamy avocado

Consuming a diet rich in added sugars can result in detrimental effects on oral health. Excessive intake of added sugars is recognized as a key risk factor for cavities, making it wise to reduce the consumption of sugary foods.

4. White Bread and Refined Starchy Foods

Refined carbohydrates, such as white bread and white rice , along with certain starchy snacks like potato chips, can adversely affect oral health. The sugars present in these carb sources are rapidly fermented by bacteria in the mouth, resulting in the production of harmful acids that erode tooth enamel. A high intake of these types of foods has been associated with an elevated risk of developing cavities.

A notable study conducted in 2011 involving 198 children revealed that a greater consumption of processed starches, particularly potato chips, significantly correlated with an increased likelihood of cavities. Additionally, a comprehensive review published in 2020, which analyzed five different studies, found that consuming processed starch-containing foods between meals was linked to a heightened risk of cavities.

Moreover, some research indicates that starchy foods can amplify the cavity-inducing effects of sugar. The stickiness of starches allows sugar to remain on teeth for an extended period, creating a prolonged acidic environment in the mouth that is detrimental to dental health.

To enhance oral health, consider replacing processed starchy foods, such as white bread and potato chips, with more nutrient-dense carbohydrate sources like whole fruits, sweet potatoes, and whole grains. Reducing the intake of refined carbohydrates and starchy snacks can significantly lower your risk of cavities and contribute to better dental hygiene.

5. Fruit Juice and Fruit Pops

While 100% fruit juice provides a wealth of essential nutrients, frequent consumption may pose risks to your dental health. The acidic nature of fruit juices can lead to the erosion of tooth enamel, particularly with more acidic varieties such as grape , orange, apple, and lemon juices.

A comprehensive review conducted in 2016 analyzed 13 studies involving 16,661 children aged between 8 and 19 years. It revealed a concerning correlation: children who regularly consumed highly acidic fruit juices had an increased likelihood of experiencing tooth erosion. Moreover, fruit pops made with these acidic juices, often combined with added sugars, can also contribute to dental damage. A notable study from Germany in 2016 demonstrated that both apple and orange juices caused five times more erosion to cattle tooth samples compared to Coca-Cola light.

In a separate 2019 investigation, it was found that ice pops prepared with grape , pineapple, and orange juices resulted in a significantly greater decrease in salivary pH when compared to juices stored at refrigerated or room temperatures. This indicates that these ice pops are not only more acidic but also more harmful to dental health than their liquid counterparts.

Furthermore, swirling or retaining juices and juice pops in your mouth extends the duration of acid exposure, leading to further enamel damage. Consuming frozen fruit pops is considered particularly detrimental to your teeth, and for optimal oral health, it is advisable to limit their intake.

Engaging in the habit of sipping acidic fruit juices or sucking on fruit-based ice pops may accelerate erosion and elevate the risk of cavities. The prolonged exposure to acid from ice pops poses a significant threat to oral health, making them particularly harmful.

6. Alcoholic Beverages

Alcoholic beverages, particularly those crafted with added sugars and acidic components, can significantly harm dental health. The consumption of alcohol is recognized as a critical risk factor for the development of oral cancer, primarily because it compromises the permeability of the oral cavity's lining, making it more susceptible to various substances that may promote cancer. In fact, numerous studies indicate that a higher intake of alcohol correlates with an elevated risk of cancers affecting the mouth, pharynx, and larynx.

Moreover, alcohol consumption can lead to complications such as dry mouth, heightened acidity in the oral environment, intensified cravings for processed and highly palatable foods, and an alteration in the equilibrium of oral bacteria, all of which can contribute to dental damage. Research has revealed that individuals grappling with alcohol use disorder face an increased likelihood of developing cavities, gum disease, and lesions on the gums. Additionally, those with alcohol use disorders are often less inclined to pursue regular dental check-ups, further exacerbating potential oral health issues.

For those who choose to consume alcohol, it is advisable to do so in moderation while minimizing intake of beverages laden with added sugars and highly acidic ingredients. Overindulgence in alcohol can exacerbate dry mouth, elevate acidity levels in the mouth, stimulate cravings for unhealthy processed foods, and disrupt the natural balance of oral bacteria, all of which can have detrimental effects on dental health.

7. Foods That Are Excessively Sticky or Hard

Certain types of foods can elevate the risk of damaging dental health, such as chipping a tooth or dislodging a filling. For instance, biting down on hard items like pretzels or candies can lead to tooth fractures. A research study conducted in 2021 involving 56 participants revealed a significant correlation between the consumption of hard foods and the prevalence of cracked teeth among those studied. Additionally, the habit of chewing ice has been identified as another contributor to tooth fractures. On the other hand, sticky confections, such as caramel and taffy, can adhere to teeth, increasing the likelihood of fillings being pulled out. Furthermore, these sticky sweets can heighten the risk of dental erosion. In summary, while crunching on hard foods can result in cracked teeth, indulging in sticky treats can cause fillings to dislodge.

The Bottom Line

Maintaining excellent oral health necessitates being mindful of your dietary choices, particularly by limiting or completely avoiding certain foods and beverages. The following items are examples of what to watch out for:

  • Soda
  • Alcoholic Beverages
  • Acidic Fruit-Based Ice Pops
  • Candy
  • Sugary Breakfast Cereals

These food and drink items can elevate the risk of dental issues such as cavities, gum disease, chipped teeth, and even serious conditions like oral cancer. To enhance your oral health and safeguard your teeth, it is advisable to limit or reduce the consumption of the aforementioned foods and beverages. Instead, aim for a diet abundant in nutritious whole foods, which can significantly benefit your overall well-being.