The 9 Worst Foods for Your Teeth — and How to Prevent Cavities

Your teeth work hard every day, but have you ever thought about how your favorite foods might be working against them? Some snacks and drinks can actually hinder your oral health — leading to enamel erosion, cavities, and gum disease. And some even provide food to the harmful bacteria that cause plaque and tooth decay in the first place.

Which foods are the biggest culprits and how do you protect your smile without giving up everything you love? Here, we look into the nine worst foods for your teeth and how to keep your oral health in check.

1. Sticky candy and sweets

Sticky candies like gummies, caramel, and taffy are among the most harmful foods for your teeth. They easily stick in the grooves of your teeth and are very hard to remove. The longer they stay, the more bacteria that they feed with their high amounts of sugar. If bacteria accumulate, cavities will start to form.

2. Carbonated drinks (soda)

The amount of carbonated drinks consumed on a daily basis has skyrocketed over the years. The use of these acidic drinks can lead to an increase in dental decay and tooth erosion. When a tooth erodes, the surface gets roughened. Bad bacteria in your mouth love this and tend to attach to rough surfaces easier. This process is surprisingly fast, too. Research shows that just after 1 week of regular soda drinking, the enamel physically and permanently weakens.

3. Citrus fruits

Citrus fruits and juices are an integral part of a balanced and nutritious diet. However, excessive amounts can cause damage to your teeth. The main ingredient that causes this damage is citric acid. This type of acid contacts the teeth directly and causes erosion. 

You could also have erosion of the teeth from acid reflux. This is when stomach acid comes back up into your mouth after digestion, and it’s usually worse at night. Citrus fruits can also worsen acid reflux symptoms.

4. Alcohol

Alcohol can affect your oral health by causing dry mouth. Alcohol can lead to dehydration, and it also reduces saliva production. Saliva is very important to your overall oral health because it’s the first line of defense against cavities.

Alcohol also turns into sugar in your mouth. The acidic environment that alcohol makes is the perfect living quarters for sugar — making it harder to fight off cavities and gum disease. 

5. Potato chips

Starchy foods, such as potato chips, are bad for your teeth because they feed cavity-causing bacteria and thicken plaque. High-carbohydrate foods — like chips — break down into sugars, which are the main food source for bacteria and plaque production. After bacteria get done eating, they tend to excrete acids. This leads to the demineralization of enamel and puts you at risk for cavities. 

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6. Dried fruits

Dried fruits may have fruit in their name, but you might as well consider these dried candy. Most dried fruits contain a high amount of sugar and are super sticky. This causes them to get stuck in the small grooves of your teeth and lead to the formation of cavities.

If you do eat dried fruit, keep a lookout for those that contain sorbitol. Some studies show that this type of sugar may help reduce dental plaque and the likelihood of cavities.

7. Bread

Like potato chips, bread is rich in carbs. As bread is digested, it breaks down into sugary, sticky paste that can get lodged between your teeth. This helps cavity-causing bacteria to thrive and leads to more acid production. This acidic environment can greatly increase the risk for cavities. 

8. Coffee and tea

In addition to their acidic effects, coffee and tea can also include a high amount of sugar. If a large amount of sugar or milk is added to your coffee or tea, it may help promote tooth decay. Also, they have a ton of staining pigments that can leave your teeth with a yellowish color.

9. Sports and energy drinks

You may think sugar-free sports and energy drinks are safe to drink, but not so fast. Sports and energy drinks are known to have some of the highest acidic rates when compared to other beverages. These drinks may give you a boost of good energy, but they may also significantly increase the chance for cavities, periodontal disease, and erosive tooth wear.

What foods can protect your teeth?

There are foods that can actually benefit your teeth. Most of these foods are packed with essential vitamins and nutrients that support your oral tissues. Others tend to moisten your mouth, reducing the risk of bacterial growth. 

Look for these foods to help protect your teeth from cavities and gum disease:

• Dairy products (milk, cheese, yogurt)

• Leafy greens (spinach, kale, lettuce)

• Crunchy fruits and vegetables (apples, carrots, celery)

• Nuts and seeds (almonds, walnuts, chia seeds)

• Water

• Fatty fish (salmon, mackerel, sardines)

• Whole grains (brown rice, oats, quinoa)

• Berries (strawberries, blueberries)

Tips to maintain your dental health and hygiene

Maintaining your dental health with a good oral hygiene routine is essential to protecting your teeth. By doing this, you can enjoy healthy teeth while still indulging in your favorite treats from time to time. 

Follow these tips to make sure your oral care routine is consistent:

• Brush your teeth twice a day with fluoride or hydroxyapatite toothpaste.

• Floss daily before you brush to remove plaque from hard-to-reach areas.

• Visit your dentist regularly for cleanings and checkups.

• Drink plenty of water to prevent dry mouth.

• Eat a diet that’s rich in vitamins and nutrients.

• Limit sugary and acidic snacks to help protect your teeth and gums.

When should you see a dentist?

The right time to see a dentist depends on your everyday diet and any symptoms you might be experiencing. If no immediate concerns are present, visiting your dentist every 6 months is ideal. You may need to schedule an appointment sooner than that if you’re having tooth sensitivity, pain, or irritation. These can all be signs of decreased oral health. 

If your diet has been full of sugary and acidic foods like the ones listed above, a visit to your dentist can help evaluate your oral health. 

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Written by:

Zack Youngblood, DMD

Zack Youngblood, DMD, is a dentist who strives to change the general look of dentistry. Before stepping foot in the clinical field, he authored multiple works that helped dental students and dentists find their unique path in dentistry.

Edited by:

Karla Robinson, MD

Karla Robinson, MD, is a medical editor for GoodRx. She is a licensed, board-certified family physician with almost 20 years of experience in health through varied clinical, administrative, and educational roles.

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