Bolster your bite with a few dietary changes
Your teeth are front and center every day. With that much face time, you may think you know them intimately. However, your teeth and mouth, just like the rest of your body, are complicated systems. The good news is, caring for them doesn’t have to be complicated.
There are the obvious daily duties: Brush twice and floss once. Beyond brushing and flossing, consider these dietary changes to keep your teeth and mouth healthy.
Swap out damaging beverages
Sometimes it’s the unassuming beverages that are some of the biggest offenders in damaging your teeth. This doesn’t mean to deprive yourself of these drinks, just remain mindful of them and their healthy alternatives1.
- Citrus water – Congrats for ditching sugary drinks for citrus water. But beware how much you squeeze into that glass. Citrus can erode enamel, which can make your teeth susceptible to decay. Instead, infuse your water with cucumber and mint, watermelon and basil, or jalapeno and cucumber.
- Coffee drinks – Some flavored lattes or blended coffees can rack up grams of sugar faster than you can properly caffeinate. Replace them with alternatives that are high in flavor and low in sugar, like cold brew with creamy cold foam or a bold espresso macchiato.
- Soda – The carbonation in soda, even diet soda, poses a threat to your teeth due to its enamel-damaging acidity. Good alternatives: infused water, plain water, or unsweetened iced tea.
- Alcohol – An occasional drink is an acceptable rule of thumb. But excessive drinking can cause dehydration and dry mouth, which can lead to oral issues like tooth decay and gum disease. Mocktails, alcohol-free beer, and sparkling water with a splash of juice are good swaps.
- Ice – It’s great for chilling, contains no sugar and, heck, it’s made of water. But chewing it can chip or crack teeth and damage enamel. Break the habit and suck on ice instead.
Get your fluoride
Fluoride is a natural, cavity-fighting mineral that strengthens tooth enamel and helps resist decay. It is present in some foods and beverages, is added to some dental products, such as toothpaste, is available as a topical supplement, and is added to tap water in many U.S. communities2.
Let’s look at a short list of foods and beverages with naturally occurring fluoride3.
*Amounts of fluoride may vary based on levels in the water used in preparation.
No matter how you get fluoride, the amount needed to protect your teeth depends on your age, sex, and whether you are pregnant or nursing.
The Food and Nutrition Board (FNB) at the National Academies of Sciences, Engineering, and Medicine3.
Talk with your dentist about fluoride and whether you may need a supplement to protect your teeth.
Add and maintain healthy habits
Making just a few changes – like the ones above – to your current routine can bolster your bite. But don’t forget these gold standards4:
- Brush for two minutes every time you brush
- Replace your toothbrush every three to four months
- Don’t rinse immediately after brushing to avoid washing away fluoride
- Visit the dentist every six months for cleaning and checkup. Find an in-network dentist at:
- MyBlueKC.com
- Find Care in the left column
- Scroll down to Find a Dentist
1 https://www.mouthhealthy.org/nutrition/9-foods-that-damage-your-teeth
2https://www.ada.org/resources/community-initiatives/fluoride-in-water/fluoridation-faqs
3 https://ods.od.nih.gov/factsheets/Fluoride-HealthProfessional/
4 Recommendations of the American Dental Association
