Brushing and flossing is essential for optimal oral health, but the foods you choose to eat can also make a big difference. A healthy diet can reduce tooth decay and promote healthy gum tissue.
Consider these basic tips:
- Drink plenty of water (to wash away food particles left behind)
- Eat a variety of healthy foods from the five major food groups
- Cut down on snacking in between meals
- Limit snacks and drinks that are high in sugar
Crash Course in Cavity Chemistry
The decay process begins when the bacteria that are always present in the mouth break down components of saliva and adhere to tooth enamel. This is the start of dental plaque. This plaque enables bacteria to linger on your teeth. If it’s not removed frequently (at least once a day) by proper brushing and flossing, the plaque becomes tightly attached to the tooth. Inside this dental plaque, the bacteria, fueled by carbohydrates (sugars and starches), begins to produce acids that eat away your tooth enamel. That’s how cavities begin.
Foods that are high in fiber, such as certain meats and fresh fruits and vegetables, promote saliva flow, which help clean and rinse the teeth of sugars and food particles while chewing. In addition, saliva neutralizes the acid. While fresh fruits and vegetables contain carbohydrates that can be fermented by bacteria, they also contain fiber, which counteracts fermentation, and in addition keeps the teeth clean, and protects them from cavities.
A Word on Snacking
Most people enjoy snacks that tend to be high in simple sugars, such as raisins, candy bars, pop, etc. While it isn’t necessary to completely avoid these foods, it is very important to include other, healthier snacks such as yogurt, cheese, meats, peanut butter, fresh fruits and vegetables, popcorn, unsweetened cereals or breads, etc. Foods with artificial sweeteners are good, too, as they do not contribute to tooth decay.
Calcium and Vitamin C are Crucial
Nutrition makes a difference in the prevention of gum diseases, too. Calcium and Vitamin C have been proven to keep gums healthy and ward off diseases such as gingivitis. Vitamin C, found naturally in citrus fruits, helps maintain and repair healthy connective tissue. It’s loaded with antioxidants, too. Calcium builds density in the bone that supports the teeth. If your intake of calcium is below recommended dietary allowances, you may be up to two times more likely to develop gum disease.