Best Foods To Promote Healthy Teeth & Gums

Diet changes can help promote healthy teeth and gums by providing essential nutrients that strengthen enamel, fight bacteria, and reduce inflammation. A diet rich in calcium, phosphorus, and vitamin D helps maintain strong teeth, while vitamin C supports gum health by preventing inflammation and bleeding. Foods that stimulate saliva production help wash away bacteria and neutralise acids. Avoiding sugary and acidic foods can prevent cavities and enamel erosion. Read on as we share a list of foods you must add to your diet for better teeth and gum health.

8 Foods that can improve teeth & gum health

1. Dairy products

Dairy products are rich in calcium and phosphorus, essential minerals that help strengthen tooth enamel and prevent decay. Cheese also stimulates saliva production, which helps neutralise acids and wash away food particles. Yogurt contains probiotics that support healthy oral bacteria, reducing the risk of gum disease.

2. Leafy greens

Leafy greens are high in calcium, folic acid, and vitamin C, which promote strong enamel and healthy gums. Vitamin C helps reduce gum inflammation, while folic acid supports cell growth and repair, preventing issues like gum recession. Adding leafy greens to salads, smoothies, or meals can significantly boost oral health.

3. Apples

Apples act as a natural toothbrush due to their fibrous texture, which helps clean teeth and stimulate gums. The chewing action increases saliva production, reducing harmful bacteria and neutralising acids. Eating an apple as a snack can help maintain oral hygiene, especially when brushing isn't immediately possible.

4. Carrots & celery

Carrots and celery are crunchy vegetables that help remove plaque and massage gums, promoting circulation and reducing inflammation. They are also high in fibre and water content, which aid in saliva production and maintaining a healthy pH balance in the mouth. These vegetables make excellent snack options for better oral health.

5. Nuts

Nuts are packed with essential minerals like calcium and phosphorus, which help rebuild enamel and strengthen teeth. Their crunchy texture also encourages saliva flow, reducing bacteria buildup. Eating a handful of nuts daily can provide necessary nutrients for healthier teeth and gums.

6. Fatty fish

Fatty fish are excellent sources of vitamin D and omega-3 fatty acids, which help the body absorb calcium efficiently and reduce gum inflammation. Omega-3s also support gum health by lowering the risk of periodontal disease. Consuming fatty fish a few times a week can greatly benefit oral health.

7. Green tea

Green tea contains catechins, powerful antioxidants that help fight bacteria and reduce gum inflammation. It also has natural fluoride, which strengthens enamel and prevents cavities. Drinking green tea regularly can help lower the risk of gum disease and bad breath.

8. Strawberries

Strawberries are rich in vitamin C and malic acid, which help whiten teeth and strengthen gums. Vitamin C boosts collagen production, keeping gums firm and preventing gum disease. Including strawberries in your diet can help maintain strong, healthy gums and brighter teeth.

A balanced diet with these foods can naturally strengthen teeth, support gum health, and prevent oral diseases. Combining good nutrition with proper oral hygiene habits ensures long-term dental well-being.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.