8 foods that damage your teeth and what to eat instead, according to a dentist
Tooth decay isn’t just about poor brushing habits — it’s deeply connected to what we eat every day. Sugary, sticky, and acidic foods wear down the enamel and make teeth vulnerable to decay and sensitivity. Dr Radhika Malhotra, Senior Consultant – Preventive Dentistry, shares eight common foods that could be damaging your teeth more than you think — and the healthy alternatives that will keep your smile bright and strong.
Smile and Health A beautiful, healthy smile is about more than just cosmetics; it's also a reflection of good health. But tooth decay continues to be one of the most prevalent oral health issues in the world, and it is frequently caused not only by bad brushing habits, but also by what we put in our mouths on a daily basis (Image: Canva)
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Sugary Food and Dental Health Some of our favourite food items, like soda, candy, and even sticky snacks, can prove harmful for our teeth long after we consume them. Food items, especially those with abundant sugar or acid, can help wear away the enamel of your teeth, feed bad bacteria, or leave your teeth open to cavities. Dr Radhika Malhotra, Senior Consultant – Preventive Dentistry, SmileBright Dental Clinic, Noida, tells Moneycontrol that even small swaps — such as trading soda for water or crunchy fruit instead of candy — can make a difference when it comes to preventing cavities. Here are eight culprits of tooth decay — and what you can eat as a replacement. (Image: Canva)
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Sugary Candies and Sweets Chewy, sticky candies like caramels and gummies cling tightly to teeth and linger long after you are done eating. The sugar feeds oral bacteria, which then produce enamel-damaging acids. Over time, this increases your risk of tooth decay. You can instead eat fresh fruits such as apples, pears, or berries. They’re naturally sweet, high in fibre, and stimulate saliva flow, which helps wash away harmful bacteria. (Image: Canva)
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Soft Drinks and Sodas Fizzy drinks may feel refreshing, but they are double trouble for your teeth. The sugar content promotes decay, while the acids (present even in diet sodas) erode enamel. Regular consumption can leave teeth more sensitive and brittle. Instead: Stick to plain water or add a slice of lemon or cucumber for flavour. It keeps you hydrated, freshens breath, and doesn’t damage enamel. (Image: Canva)
White Bread & Refined Carbs When you chew white bread or refined carbs, your saliva breaks them down into simple sugars. These sticky particles can easily lodge between teeth, feeding bacteria and fuelling plaque. Over time, this can lead to cavities in hidden corners. You can replace them with whole-grain bread or multigrain crackers, which are fibre-rich, less sticky, and offer more nutrition with reduced risk of lingering between teeth. (Image: Canva)
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Citrus Fruits & Juices Citrus fruits like oranges, lemons, and grapefruits are healthy but highly acidic. Overindulging in citrus or citrus-based juices can weaken enamel, making teeth more vulnerable to sensitivity and decay. To protect enamel and teeth, eat citrus fruits and juices in moderation and rinse your mouth with water afterwards. Pairing citrus with calcium-rich foods like yogurt helps neutralize acidity and protect enamel. (Image: Canva)
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Potato Chips That satisfying crunch of potato chips comes at a cost. They break into small, starchy particles that easily slip between teeth. Because starch converts to sugar, it creates the perfect environment for bacteria to thrive. Doctor suggests instead snack of healthy almonds or cashews. They provide the same crunch, are a source of healthy fats and nutrients, and won’t cling stubbornly to your teeth. (Image: Canva)
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Dried Fruits Raisins, figs, and dates are often marketed as healthy, but when it comes to teeth, they act like candy. They are sticky, cling to enamel, and are naturally high in sugar, which accelerates decay. Doctor suggests choosing fresh fruit slices or try frozen grapes for a refreshing, non-sticky snack to satisfy your sweet cravings. (Image: Canva)
Alcohol & Sugary Beverages Alcohol reduces saliva production, which is your mouth’s natural defense against cavities and bacteria. Sugary coffees and teas add another layer of risk, promoting stains and decay with every sip. To protect your teeth from decay, doctor suggests hydrating with water, herbal teas, or milk. If you enjoy coffee or tea, choose unsweetened green tea or plain black coffee in moderation. (Image: Canva)
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Protecting Your Smile Tooth decay is not part of the natural human condition — it’s rooted in diet. You can protect your enamel and the brightness of your smile by reducing sugary, sticky and acidic foods that compromise it while replacing them with healthy alternatives. Good eating habits are the best defense against cavities, next to good oral hygiene. (Image: Canva) Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
