What Food Is Good For Teeth? The Only List You Ever Need!

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In this post, I am going to share with you what food is good for teeth. Food that will benefit your oral health if you include them in your diet every day.

So if you are looking for the complete list of what good food you should get your hands on, you will love this guide.

Read till the end of a PDF bonus that you can print and display in your pantry area as a self-reminder.

So let’s dive in now.

As mentioned in my post on the 4 Pillars Of Dental Health, the diet has got to be an important part of your overall dental health. You can brush your teeth daily, diligently floss and clean your tongue, and still not sufficient. You need to watch your diet.

You see, you can control what you eat. And as long as you put good food into your body, your oral health will definitely improve and your body will thank you.

Think the opposite, if you feed your bodies with junk all day long, how are you going to have a healthy body, let alone good oral health?

In no particular order, these are the food that you should buy and eat more. And make sure your family and children eat more too.

I know I am always cooking vegetables every day, and have trained my children from young to accept vegetables as a beneficial food. Lol.

What Vitamins and Minerals Do Your Teeth Need?

  • Vitamin C

Vitamin C strengthens your immune system by strengthening your gums and the soft tissue in your mouth. They prevent teeth from loosening. Lack of Vitamin C can cause your gums to bleed. What Food is Good For Teeth?

  • Folic Acid

Not only pregnant women need folic acid, but you also need folic acid to help you fight against bacteria by reducing inflammation of the gums.

  • Vitamin B12

Consuming Vitamin B12 can help you reduce canker sores.

  • Calcium

Calcium helps to build strong teeth and bone. It helps to hold teeth in its position. It needs phosphorous to help maximize its bone strength.

  • Phosphorus. Present in vegetables and eggs, it supports calcium to build strong teeth and bones.
  • Fiber

Fiber is needed not only for better digestion but also in the prevention of constipation and stomach problems. It also gently scraps and buff your teeth surfaces.

  • Water What is Good Food For Teeth?

This is advice that is handed down to us from generations, but yet sometimes we tend to overlook.

I always remind myself to drink 2 liters of water every day.

I put my 1-liter water bottle on my dining table as a visual reminder. So the best tip I have for you is to do something that you can visually remind yourself to often hydrate throughout the day.

It could be an app like “Drink Water Reminder and Tracker”, or simply a fancy pretty water tumbler that you should wash and refill daily.

I know some of you may find water boring. My husband does, and the only way to get him to drink is to add some flavourings like I make Bandung drink – rose syrup with evaporated milk. Otherwise, I boil barley water or chrysanthemum water.

Saliva makers.

We heard these terms so many times. Saliva is naturally produced in your mouth such that it is your natural defense against acids. So the best tip is to choose good foods that make you produce saliva more!

What Food is Good For You?


1. Salmon – Not only does salmon contain omega 3 oil which is good for heart health, but it is also packed with Vitamin D and Calcium. All this makes salmon a good choice for healthy teeth and gums protection.

2. Lean meats like pork and chicken have protein and phosphorus to give you strong muscle and teeth.


3. Apple is high in fiber and water. By eating an apple, you produce saliva in your mouth to rinse away bacteria and food particles.

4. Strawberry contains malic acid, a natural whitener for enamel. It is my son’s favourite as I can see his teeth has not many stains because strawberries are natural stain removers!

5. Honeydew provides you with natural sugars and vitamins and minerals and has low calories. It is also packed with Vitamin C to boost your immune system.What Food is Good For Teeth?

6. Cranberries – One new discovery is that cranberries can deter plaque from forming as it contains a compound that can disrupt its formation. Like in the way cranberries juice prevent bladder and urine infection.

7. Kiwis – Another of my favourite, kiwis contain lots of fiber and calcium, which reduces damaging acids and helps boost your enamel’s defense. It also has Vitamin C that strengthens gum tissues, Vitamin K, and E.

8. Pineapple – This tropical fruit can break up plaque and whiten teeth. It contains many powerful enzymes that can also heal sore throats and ease stomach discomforts.


Vegetables contain lots of fiber that promote digestive health and prevent constipation. They also help your teeth as you chew because you will be producing lots of juicy saliva! It is like giving your mouth an in-mouth shower and bath, while your gums and teeth go about chomping down the vegetables.

9. Carrot – Carrot has Vitamin A and keratin that can help to fight plaque. You can chew on carrots and this will help to scrub plaque and produce saliva.

10. Celery – Munching on celery which has a lot of water content will help to massage your gums and increase saliva production.

11. Broccoli has lots of Vitamin A and is easy to cook, an asset to add to your teeth’s healthy diet. It also contains iron that keeps teeth strong.


12. Cheese – Cheese contains a high level of phosphate and calcium that are needed to remineralize your teeth.

It is a natural process by the body to redeposit minerals that were washed away by acids due to the foods and drinks that you consume.

It also balances the PH balance in your mouth, so you will not have too high acidic levels in your mouth.

13. Yogurt – Yogurt contains Casein and Calcium which help to strengthen enamel but try to choose naturally flavoured ones.

14. Milk – Milk is one of our home’s favourite drinks.

We use coffee and cereals for our breakfast. Milk contains a high level of calcium and minerals that are beneficial to our whole well-being.

Milk provides calcium, protein, and vitamin D, which helps the body better absorb calcium.

What Food Is Good For Teeth?

Nuts about Teeth

15. Sesame Seeds remove plaque on your teeth as you chomp on them. Chewing nuts can increase saliva production while providing the calcium the teeth need.

16. Almond – Low in sugar, almonds also contain calcium and protein to protect your teeth against destructive bacteria from other foods.


17. Onion – If you can eat raw onion, it can kill some bacteria in your mouth!

But perhaps you need to drink lots of water to get rid of the after-taste. Onion has very strong anti-bacterial properties.

18. Garlic – Another favourite which I use a lot in cooking.

Garlic has antifungal, antiviral, and antibacterial, which makes it fantastic for helping to control bad bacteria in the mouth and letting good bacteria thrive.

Watch this video to learn What Food Is Good For Teeth?

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19. Dark Chocolate

Instead of eating sweets like gummy bears and candies’ which are by nature sticky, why not choose dark chocolates. Dark chocolates can contain up to 70% cacao and less sugar than the candies’ counterpart. What is Good Food For Teeth?

20. Sugarless gum

Sometimes chewing gum can be a form of exercise for your jaws.

If you choose sugarless gum, you help your mouth produce more saliva which helps to wash away food particles and reduce the effects of acids left by food in your mouth.

21. Raisins

A recent survey supports that snacking on raisins can actually help to prevent teeth disease due to its certain chemical compounds.

Raisins aid digestion and boost iron formation in your bodies, so it is definitely safe to pop a few in your mouths.


22. Tea contains a compound called polyphenol, which slows the growth of bacteria that causes cavities and gum disease.

By having tea in the morning, it can actually have benefits for your teeth!

Common teas consumed are black and green tea which contain fluoride, and some say its better to brew your own tea rather than store-bought ones! Did you drink tea this morning?

More Teeth Whitening, eat these:

There you have it, a comprehensive list to ensure that it is super easy for you to stock up these supplies in your home.

But if you want the additional benefits of whitening your teeth, make sure you include these:

  • Diary like Cheese, yogurt
  • Fruits like Apple, Strawberry, Pineapple, Orange, Pear
  • Vegetables like Celery, Broccoli, Carrot, Shitake mushroom, Onion
  • Nuts

Bonus: Tips For Improving Health of Your Teeth

1. Eat sugary foods during meals.

At mealtimes, your saliva production increases so any sugars eaten can be diluted easily. That is, if you have a sweet tooth and want to feel less guilty, then you are allowed to do so during this window of opportunity.

2. Reduce snacking in between meal times.

The more times you eat in between meals, you increase the number of food particles trapped between the teeth, and these will create havoc until you bring them off at night. If you must snack, choose dark chocolate or pop a nonsugar chewing gum. Or just stick to plain water.

A Printable PDF for you

Print this What Food Is Good For Teeth  PDF and stick it on your fridge or pantry as a visual reminder on your next stocking up during grocery shopping.

Out of my 22 items, how many are you eating on a regular basis? Let me know in the comments below!


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