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Top Foods for Healthy Teeth and Gums

This page is all about the top foods for healthy teeth and gums!

Taking good care of your teeth and gums means more than just brushing and flossing daily.  In fact, there are many foods that are good for your teeth which you can eat throughout your day.

Having strong teeth and gums is all about getting the right nutrients into your body. Just like fiber is good for a healthy gut and carbohydrates provide you with energy, there are certain nutrients that are beneficial for your teeth and gums.  

The next time that you’re going out to eat, try and keep the following foods for healthy teeth and gums in mind!

Yogurt, Cheese, Seafood, Milk, Tofu and Almonds

Yogurt, hard and/or aged cheese, seafood, low-fat milk, tofu, and almonds are all good foods that provide you with the calcium needed to have strong teeth and bones (which are responsible for holding your teeth in place).

Pumpkin Seeds, Fish, Brazilian Nuts, Red Meat, Eggs and Broth

Calcium needs phosphorus to maximize its bone-strengthening benefits, so other types of food for healthy teeth include those that contain phosphorus (as listed above).

Celery, Apples, Cucumbers and Carrots

Crunchy fruits and vegetables that have high water content are beneficial in more than one way.  The amount of water they contain helps to produce more saliva which in turn allows your body to neutralize the bacteria responsible for causing cavities. Along with that, the firm texture of the food prevents any remnants from remaining along gumline (like breads and crackers etc.).

Bell Peppers, Oranges, Kiwi, Strawberries and Broccoli

Vitamin C is a great vitamin that’s found in many fruits and vegetables and is capable of strengthening blood vessels and reducing inflammation. This aspect is very beneficial for your gums to help prevent gingivitis and gum disease.

Leafy Greens: Kale and Spinach

Leafy greens are also high in vitamin C with the added benefit of fiber. Being high in fiber means that these foods require more chewing to breakdown, which helps with saliva production. When you chew a lot and have plenty of saliva, your mouth can flush out more food particles, bacteria, and plaque that may be stuck to your teeth. 

Fish, Egg Yolks and Cod Liver Oil

What do fish, egg yolks, and cod liver oil all have in common? They are rich in vitamin D and a great type of food for healthy teeth and gums. Yes, it’s the same vitamin D that you absorb through your skin from the sun.  Eating foods that are high in vitamin D can help your body to absorb calcium better.

Apples, Berries, Grapes, Raisins, Nuts and Beans

Eating these yummy foods will provide your mouth with antioxidants to fight the bacteria that cause inflammation and periodontal disease. 

Yogurt, Kombucha Tea, Sauerkraut, Miso and Other Fermented Foods

While making an effort to keep bad bacteria out of your body, you should also be aware that there are good bacteria that are capable of decreasing plaque and promoting healthy gums. Foods containing probiotics can do just that, so if you’ve never had kombucha tea or miso, go on out to get some to try.

Berries, Grapes, Cherries, Plums and Eggplant

Anthocyanins found in these foods may prevent plaque from sticking to your teeth, as well as help you fight oral cancer!

Meat, Soy and Nuts

Meat, soy and nuts contain an important amino acid called arginine which may stop plaque from forming, reducing your chances of developing cavities.

Tea, Berries, Flaxseed and Cocoa

Another important mineral which is found in tea, specifically black and green tea is called polyphenols. Polyphenols may slow the growth of bacteria causing plaque, which will in turn prevent gum disease, tooth decay and bad breath!


Onions are a great food for healthy gums and should be included in your diet. They have a microbial property that neutralizes the bacteria that causes gum disease and cavities. 

What Else Can You Do for Healthy Teeth And Gums?

In addition to eating the right foods, it’s important to visit our dentist in Sarnia for your regular dental check ups.  When you come in for your recare cleaning appointment, we’ll remove any plaque and tartar buildup that was left behind in those hard to reach areas.  We will also perform an oral cancer screening, a complete oral exam along with any necessary radiographs to be thorough. Together, you and our Sarnia family dentist can ensure that your mouth stays as healthy as possible and your teeth stay with you till the end.  If it’s time for you to come in for a cleaning, give Dr. Karen Davis Dentistry a call today. We look forward to seeing you!

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