When it comes to healthy eating, most of us try to make smart-ish choices. We know it’s better to have fruit or nuts than a chocolate bar, or have a smoothie instead of a fizzy drink. But, while these foods and drinks might be good for your overall health, spare a thought for your teeth. Experts say some seemingly ‘healthy’ options are acidic, sugary or sticky which can be a dangerous combination for oral health.
“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.
Here experts reveal the foods to be wary of and how to avoid negatively affecting your teeth.
Fibre-filled raisins are seen as a smart snack swap. But your teeth aren’t such a fan.
“Raisins are high in natural sugar and they are also super sticky. That sticky texture means they can sit in the pits and fissures of your teeth and gums, where the sugar feeds harmful bacteria. These bacteria then produce acids that weaken enamel, leading to cavities,” says Dr Vanessa Creaven, dentist and co-founder of Spotlight Oral Care.
You don’t have to completely ditch these tiny, chewy sweet bites however.
“Eat them alongside a main meal rather than as a separate snack. Avoid grazing on them throughout the day: the more frequently your teeth are exposed to sugar and acids, the greater the risk of damage.”
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.
“If you aren’t able to brush your teeth, chew sugar free gum for 15 minutes to collect any sticky food debris lodged between teeth. There are studies which show that the majority of the bacteria is collected within 10 minutes of chewing gum. By chewing gum for too long, you’re effectively just moving bacteria around the mouth,”
She recommends flossing well later that day too.
Lemons, oranges and grapefruits
Chopped into fruit salads, squeezed into water or sliced into your favourite cocktail, citrus fruits are packed with vitamin C to support your immune system and keep your skin glowing.
“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.
This can lead to tooth sensitivity and an increased risk of tooth decay.“Eat these fruits as part of a meal, rinse your mouth with water afterwards, and wait at least 30 minutes before brushing to let your enamel harden again,” adds 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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Long purported to be a weight loss aid and gut health ally, apple cider vinegar is a modern wellness trend too – but its high acidity can erode tooth enamel, especially if sipped regularly or undiluted.
“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.
“With daily consumption, noticeable enamel thinning and/or sensitivity can occur within months.”
Enjoy ACV safely by diluting it heavily with water and drinking it quickly through a straw to minimise tooth contact.
“Follow with water and wait at least 30 minutes before brushing,” adds Dr Shabri.
“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
These bars, balls and flapjacks are often high in refined sugars or syrups and according to Dr Shabri, have a similar effect on teeth to toffee or caramel.
“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.
“Dates are notorious for sticking to teeth surfaces. The longer they remain in contact with the teeth the more damage they cause so rinse with water or chew sugar-free gum after consuming to remove any lingering food particles before they start to cause damage.”
Seek healthier, less sugary sources of protein such as yogurt, nuts, eggs or legumes.
Packed with fruit, smoothies and smoothie bowls such as acai bowls tend to be crammed with sugar – and often acidic fruits such as berries.
“Natural sugars in fruit still cause damage to tooth enamel,” says Dr Shabri.
Avoid having smoothies as a snack, to reduce the amount of time your teeth are exposed to sugar, and if you make your own smoothies, try adding vegetables to the mix.
“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
Rich in probiotics (good bacteria), fermented foods such as kimchi are praised for supporting good digestion.
“However, they’re also highly acidic and often salt-heavy, two factors that can negatively affect the mouth,” says Dr Shabri.
“Acidity can irritate the oral tissues, especially in people prone to ulcers, sensitivity or burning mouth syndrome, while excess salt contributes to dry mouth by reducing saliva production.”
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.
“Everytime we eat a meal, the acid levels in our mouth increase and pH levels drop, which can cause enamel damage. By just eating kimchi at meal times, you’ll still reap the gut benefits without too much damage to your teeth,” says Dr Shabri.
She recommends rinsing with water after eating kimchi or sauerkraut to neutralise its acidity.
Sports drinks
Don’t undo all the benefits of your work out – sports drinks, says Dr Creaven, are often packed with sugar and acids – and don’t be fooled by sugar free versions which can contain sweeteners and additives to improve the taste.
“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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