Healthy Teeth With the Right Diet

Oral hygiene is as much a matter of eating the right foods as it is a matter of avoiding the wrong ones. Besides, when it comes to oral health, when you eat is just as important as what you eat.

What to Avoid
Foods like breads, cookies, biscuits and other starchy foods are some of the most avoidable ones when it comes to oral hygiene. That’s because these are fermentable carbohydrates or foods that begin to break down into fructose, glucose and other sugars right in the mouth. Other food groups don’t begin the breakdown process until they are way down the digestive system. Fermentable carbohydrates that are found in cakes, cookies, candies, bananas, soft drinks and cereals break down early and begin to react with bacteria. This results in the formation of acids that can set off the process of cavity formation.

Besides, some bacteria in the mouth produce acids using these sugars, and these acids are responsible for the breakdown of minerals in the tooth enamel. The process of losing minerals called demineralization is set off by a process called remineralization, in which minerals are accumulated back again in the teeth. This is done with the help of fluorides. When minerals are lost but not rebuilt as quickly, the enamel begins to decay.

It is important to remember that the longer food is retained in the mouth, the more time bacteria will have to act on the food, and the greater the amount of acids that will be produced. Examples of foods that remain in the mouth longer are potato chips. These will do more damage to your mouth than eating fruits, nuts and cheese. Molars are even more at risk for tooth decay from food like chips that stay back on the teeth, because of the numerous crevices that these teeth contain. It's not just that these foods create acids as you are chewing them, but also that these acids can remain on your teeth for at least 30 minutes.

If you eat such ‘’sticky carbohydrate foods’’ throughout the day, or sip sweetened coffee or soft drinks regularly, you can expose your teeth to a constant barrage of attacks by acids. As the acids continue, the damage accumulates, increasing the risk of decay.

What to Eat
If you want to protect your teeth from cavities but can’t say goodbye to potato chips, soft drinks and cakes, include these with meals rather than as snacks. Eat more whole grains like oatmeal and brown rice, and avoid refined grains like white bread and white rice. Include more fruits and vegetables in your diet, especially green and orange produce. Make sure your diet includes plenty of nuts, beans, fish and seeds, and cut down on your intake of salt. Drink beverages like coffee and soft drinks in moderation. Include foods like cheese, meats and nuts which can actually neutralize acids and help protect enamel. Fruits and vegetables stimulate saliva production which can wash off bacteria and acids protecting your teeth. Tea and fluoridated water are excellent choices for protection of tooth enamel. Finally, rinse your mouth after every meal or snack especially high carbohydrate snacks, to wash off bacteria and food debris.