“These foods don’t have to be eliminated from your diet as they do offer health benefits, however it’s often best to eat them as part of a meal – such as dried fruit on porridge – and to follow certain measures to make sure sticky foods don’t remain stuck in your teeth,” says Nichola Ludlam-Raine, registered dietitian and author of How Not To Eat Ultra Processed.
Fibre-filled raisins are seen as a smart snack swap. But your teeth aren’t such a fan.
You don’t have to completely ditch these tiny, chewy sweet bites however.
Dr Shabri Chandarana, a dental surgeon and aesthetic dentist based in London and Buckinghamshire, advises drinking water or if possible brushing your teeth 30 minutes after eating raisins or other sticky dried fruit.
She recommends flossing well later that day too.
Lemons, oranges and grapefruits
“Citrus fruits are naturally acidic, and that acid can cause tooth erosion and surface loss. Frequent exposure to these fruits makes enamel – the hard, outer layer of your teeth – wear down over time,” says Dr Creaven.
If you brush right after eating, the enamel will still be soft and your toothbrush bristles will scrub away the weak enamel. Dr Creaven recommends eating these fruits at a mealtime, rather than snacking throughout the day.
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“It can aggravate mouth and stomach ulcers and can worsen acid reflux too. Due to its acidic nature, ACV also affects oral pH and microbiome balance – an acidic mouth is the most favourable environment for cavity-causing bacteria to flourish and for acid erosion (thinning of enamel) to occur,” says Dr Shabri.
Enjoy ACV safely by diluting it heavily with water and drinking it quickly through a straw to minimise tooth contact.
“If ACV is a non-negotiable for you, limit other acidic foods and drinks during the rest of the day such as fruits, coffee, orange juice and fizzy drinks.”
Protein bars
“After intense exercise your mouth is often dehydrated and dry with a reduced saliva flow. This means if you consume something sticky straight after, it’s much more likely to remain between your teeth. If you aren’t diligent with flossing and brushing, this can actually lead to the start of decay between your teeth and inflammation of the gums, which can later progress into gum disease,” explains Dr Shabri.
Seek healthier, less sugary sources of protein such as yogurt, nuts, eggs or legumes.
“Natural sugars in fruit still cause damage to tooth enamel,” says Dr Shabri.
“Add ingredients such as celery or leafy greens to reduce the sugar load and reduce the pH. Celery is actually alkaline which is great to balance a very acidic smoothie,” says Dr Shabri.
Kimchi or sauerkraut
“However, they’re also highly acidic and often salt-heavy, two factors that can negatively affect the mouth,” says Dr Shabri.
To still enjoy these fermented foods, without the potential tooth damage, Dr Shabri suggests eating them as part of a balanced meal, not in isolation.
She recommends rinsing with water after eating kimchi or sauerkraut to neutralise its acidity.
Sports drinks
“These drinks can lead to enamel erosion, cavities and tooth sensitivity. Only use sports drinks when necessary, such as during endurance sports, drink in one go rather than sipping over time and rinse with water afterwards,” says Dr Creaven.
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