7 foods and drinks that protect our teeth after eating too many sweets
Thanks to three major US holidays: Halloween, Thanksgiving, and Christmas, the final months of the year bring an increase in sweet treats.
Whether it’s leftover Halloween candy or a quick-baked pumpkin pie for Thanksgiving, many of us consume more sugar than usual this time of year. While often forgiven as part of the holiday fun, excess sugar can damage our teeth and lead to tooth decay and gum disease.
The American Heart Association recommends that added sugars make up no more than six percent of daily calories—about 25 grams for women and 36 grams for men.
According to the US Centers for Disease Control and Prevention, 21% of adults aged 20 to 64 will have at least one permanent tooth left untreated by 2024.
As the holidays approach, New York City cosmetic dentist Dr. Catrice Austin says that by the end of December, our mouths may be suffering from what she calls a “sugar hangover.” During this period, he explains, the pH balance of our saliva—a key factor in maintaining oral health—can be disrupted, creating a more acidic environment that’s harsh on teeth.
“All those sugary, sweet and sugary drinks leave a trail of acids that drop our mouth pH from 7.0 to 4.5—the level where tooth enamel starts to dissolve,” he says. independentRefers to the outer layer of the tooth that protects the inner layer from damage. This acid attack can last 20 minutes or more after each sugar bite, and when sugar exposure is frequent, your mouth remains acidic almost all day.
While brushing and flossing after eating sweets is essential, Dr. Austin notes that certain foods can act as “the best oral medicine” and help restore the pH balance to a neutral level.
Here are the foods and drinks that dentists say can help protect your teeth after overindulging in holiday foods this season.
Fruits and vegetables such as apples, carrots and celery
While fruits and vegetables are essential sources of vitamins and nutrients, they are also great for your teeth. Dr. Austin – who hosts the podcast Let’s talk with laughter – Says that crunchy produce like apples, carrots and celery help stimulate saliva, which he calls the body’s “natural buffer system.”
“Saliva neutralizes acid, restores pH to 7.0, and replenishes minerals like calcium and phosphate to repair early enamel damage,” he explains.
According to the American Dental Association, saliva also “contains antimicrobial substances in your mouth to help prevent cavities and other infections.”
cheese
After a slice of pumpkin pie, dairy might be the next best thing. Christopher Tolme, MD, is a multi-practice dentist at PDS Health in Florida independent Cheese provides calcium and phosphate that help repair tooth enamel, and plain yogurt can have a similar effect.
Both cheese and yogurt can help restore the mouth’s pH balance to a healthy range of six to seven, he adds. On the other hand, sugary foods can lower this level to 5.5 or less, creating an environment where cavities form.
Leafy vegetables
Austin also recommends leafy greens like kale and spinach to help with your overall oral health.
“They are rich in minerals and folate, which strengthens the stomach and fights acid reflux,” he says.
Plus, their dense texture gives your teeth a gentle scrub and helps remove food particles and plaque between brushes.
Unflavored green or black tea
Of course, many beverages that contain added sugar, such as soft drinks and artificial juices, are not good for your teeth. However, this does not mean that you have nothing but water. Tolmie recommends unsweetened green or black tea to keep your teeth healthy this holiday season.
“This tea contains polyphenols, a compound that prevents bacteria from sticking to the teeth,” he says.
According to a 2022 study published in moleculesPolyphenols can prevent bacteria from sticking to teeth, reduce plaque formation, and reduce the risk of oral infections.
almond
Almonds are another simple food that helps increase saliva production.
“They’re loaded with calcium and protein and help buffer acids,” says Dr. Steven J. Katz, an Ohio-based endodontist who specializes in treating the internal structures of teeth. They stimulate saliva production and gently clean the teeth while chewing.
Sugar-free gum with xylitol
Although it is best to avoid sticky foods and gums after eating a lot of sugar, some kind of gum is allowed. Dr. Katz recommends chewing sugar-free gum made with xylitol, “a naturally occurring sugar alcohol found in many fruits and vegetables” that contains half the calories of regular sugar. Xylitol can prevent tooth decay by reducing the level of harmful bacteria in the mouth.
“Chewing sugar-free gum stimulates saliva flow, and xylitol specifically helps prevent cavity-causing bacteria,” says Katz.
Review in 2022 Journal of the International Society of Preventive and Community Dentistry They also found that consuming 5 to 10 grams of xylitol per day—including chewing gum—significantly reduced the risk of cavities.
water
The easiest and cheapest way to protect teeth after a milkshake? Drinking water – which Katz calls the most effective option.
“The water washes away food debris and bacterial acids that cause decay. If it’s fluoridated, it strengthens and regenerates tooth enamel,” he explains.
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