Your smile says more about your habits than you might think. Sure, brushing and flossing help, but what you eat also plays a massive role and affects your teeth color, strength, and health. In fact, some foods help whiten teeth and reinforce enamel naturally, while others can stain or damage them over time. The good news, however, is that with a few mindful choices, you can keep your teeth looking bright and feeling strong without giving up the joy of eating.
Here are some tips to help you maintain a healthy diet for your teeth.
Foods That Can Brighten Your Teeth
Let’s start with the feel-good list. Foods that brighten your teeth generally have certain qualities or properties that promote oral health and maintain a bright smile. Here are some examples:
Strawberries: Malic acid in strawberries can help remove surface stains from your teeth. Mash one up, rub it on your teeth, then brush normally.1
Crunchy Vegetables: Celery, carrots, and broccoli are high in fiber and water. They scrub away plaque while you chew and boost saliva production, helping remove plaque buildup.2
Pineapples: Pineapples contain an enzyme called bromelain. It acts as a natural stain remover and helps break down plaque, the sticky bacterial film that forms on your teeth.3
Dairy Products: Dairy products like milk, cheese, and yogurt help shield teeth from stain-causing acids. They also contain lactic acid and calcium, which both help to whiten and strengthen teeth.4
Orange Peel: Surprising but true. Orange peels are more effective in cleaning teeth than the pulp. They contain vitamin C. Rubbing the white part of orange peels on the teeth can help reduce plaque and whiten teeth.5
Water: Never underestimate it. Water reduces mouth acidity and helps prevent dry mouth, which is a breeding ground for bacteria. It is also a great way to rinse your mouth after eating dark, stain-causing foods or drinks.
Foods and Drinks That Can Cause Teeth Staining
On the flip side, teeth staining can occur due to various foods and drinks containing pigments or acids. Here are some common culprits:
Coffee & Tea: Coffee and tea are two of the most common sources of extrinsic teeth stains. These beverages contain tannins, compounds that can cause stains to stick to the tooth enamel, leading to discolored teeth. If you enjoy these drinks, try to limit your consumption or use a straw to help prevent staining.6
Tomato Sauce: Tomato-based dark red sauces can also leave your teeth vulnerable to staining. The acids in tomato sauce make your enamel more porous and more susceptible to tarnishing.7
Candy and Sweets: Treats like hard candy, chewing gum, or a popsicle can stain your tongue, which also means they can cause stained teeth. They often contain artificial coloring and sugar that promote bacteria and decay. The good news is that they probably won’t cause much harm unless you eat these treats often.8
Sugary and Acidic Drinks: Sports drinks, energy drinks, and soda all contain acids and large amounts of sugar, which can harm your teeth. They may make your teeth more prone to stains from any food coloring in the drink and increase the risk of cavities.9
Protective Measures and a Healthy Diet
To maintain white teeth, you can take some protective steps as follows:
Brush Your Teeth Twice a Day: Brushing your teeth twice daily with whitening toothpaste will help you achieve the desired white teeth. Dentists advise brushing twice a day for at least 2 minutes. Ensure you use soft bristles, not too hard, because that would damage your tooth enamel.10
Get Professional Cleanings: While you might brush and floss regularly, a bacterial film naturally forms around your teeth that these methods cannot eliminate. The dentist will perform a teeth cleaning as part of their routine.11
Cut Back on Smoking: Smoking can stain your teeth and cause them to turn yellow. In addition to yellow teeth, smoking also leads to bad breath. Regular smokers should consider brushing their teeth right after smoking with a whitening toothpaste, like Colgate’s Toothpaste for Coffee, Tea, and Tobacco Users*.
Stay Hydrated: A dry mouth is a fast track to tooth trouble. Drink water regularly to keep things flowing.
Limit drinks that cause stains: Reduce your intake of tea, coffee, and cola.12
Frequently Asked Questions (FAQs)
Can your teeth naturally whiten over time because of dietary changes?
Yes, certain foods can help whiten teeth naturally. Dairy products like cheese, yogurt, and milk contain calcium and lactic acid, strengthening enamel and supporting a brighter smile.13
Will my teeth improve if I stop eating sugar?
Yes, reducing or eliminating sugar from your diet can significantly improve oral health and potentially reverse early signs of tooth decay.14
Is coffee bad for your teeth?
Yes, coffee can damage your teeth because of its acidity and staining properties. The acidity can wear down enamel, which raises the risk of cavities and tooth sensitivity. At the same time, the tannins in coffee can cause staining, leading to yellowing or darkening of teeth.15
