Foods That Cause Cavities: What to Avoid for Better Dental Health

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What foods contribute to tooth decay? Harry Styles might have some insight, as he sings in his famous song “Watermelon Sugar”. It’s a playful nod, but there’s truth behind it. Sugary foods are a primary factor in the development of tooth decay and gum disease due to the active growth of bacteria in the oral cavity.
In this article, we will explore how cavities form, which foods contribute to cavities, and alternatives to foods and drinks that promote tooth and gum disease.
How Does Tooth Decay Form?
Tooth decay is a dental disease caused by damage to tooth enamel from bacterial activity in the oral cavity. Bacteria such as Streptococcus mutans and Lactobacillus multiply in the mouth by consuming food residues that remain on the teeth.
Certain foods are particularly favorable for bacterial growth and stimulate the production of organic acids, leading to the formation of cavities. These acids attack the tooth enamel surface, causing micro-damage that can progress without proper treatment. This destruction of tooth enamel is known as dental caries.
Foods and beverages that promote the growth of bacteria in the oral cavity are often referred to as “harmful foods” or “dangerous foods”.
Worst Food for Teeth
The worst foods for dental health are those that contribute to cavities, gum inflammation, and irritation of the oral mucosa. Let’s delve into the foods that specifically cause cavities.
Sugary Foods and Drinks
Everyone knows that sugar causes tooth decay. However, many find it hard to avoid high-sugar foods because they provide a quick dopamine boost—the “happy hormone.”
Sugar in these foods contributes to the production of harmful acids by bacteria in the oral cavity. Consequently, tooth enamel suffers as a result of excessive consumption of sweets.
The most popular products with high sugar content include:
- Candy
- Pastries
- Chocolate
- Sodas
- Juices
- Ice cream
- Syrups and jams
Starchy Foods
Foods high in starch and carbohydrates also contribute to tooth decay because starch is converted into glucose, which is a favorite food for bacteria in the mouth. Such foods include:
- Potatoes
- Spaghetti and other pasta
- Chips
- Bread and pastries
- Crackers and cookies
- Corn flakes and granola
Acidic Foods and Drinks
Foods, fruits, and beverages that are acidic are harmful to tooth enamel and gum health, and are also known to cause cavities, especially when consumed systematically and in large quantities. The acid in these foods slowly but surely destroys tooth enamel, making it vulnerable to bacteria and tooth decay.
To maintain healthy teeth, such foods should be minimized in your diet:
- Fruit juices
- Apple and grape vinegar
- Sour fruits and berries
Sticky and Chewy Foods
Sticky foods, as well as foods that require careful and prolonged chewing, form another significant category of the worst foods for teeth. These foods can damage tooth enamel, and particles of food that are chewed can remain in the interdental spaces, fissures, and even enter the sub-gingival area where they are difficult to reach during home hygiene.
As a result, this leads to bacterial plaque buildup and superficial caries, which can progress and require dental treatment such as a dental filling or restoration.
Here are the sticky and chewy foods that can lead to cavities:
- Taffy and caramels
- Chewing gum
- Dried fruit
- Peanuts and other snacks
- Jerky and dried fish
Hidden Sugars
Have you ever encountered a product labeled “No sugar” only to find that it still contains sugar or sugar alternatives when you look at the back of the package? The fact is, fructose, maltodextrin, and hidden sugars in products like baby ketchup or salad dressings can catch us off guard.
While cutting out chocolate, sweets, and sugary baked goods from our diets, we may believe we’re eating healthily and protecting our teeth from unhealthy foods. However, hidden sugars such as fructose, maltodextrin, and refined sugars in our meals can inadvertently “feed” bacteria in our mouths, contributing to cavities without us realizing it.
Foods that may contain hidden sugars include:
- Sauces and salad dressings
- Energy bars and supplements
- Sweets with added fructose
Tips for Minimizing the Effects of Cavity-Causing Foods
- Daily oral hygiene: Three simple steps in the morning and evening can help reduce the impact of foods that cause tooth decay on tooth enamel. These steps include flossing before brushing, using a medium-hard toothbrush for brushing, and using a mouthwash that kills virtually all bacteria in the mouth.
- A few sips of water after a snack: Water helps rinse your mouth after lunch or dinner, removing food particles that promote active bacterial growth. You can drink a few sips of water after a meal or rinse your mouth with water without swallowing. This is a great way to improve the microflora of your mouth and take care of the health of your teeth and gums.
- Systemic checkups at the dentist: Eliminating the worst foods for teeth from the diet can be challenging, especially if there are few alternatives in supermarkets, café menus, and the home refrigerator. In such cases, regular visits to the dentist are an excellent option for preventing tooth decay. The dentist can monitor oral health, detect early stages of decay, and provide timely treatment if necessary. This helps prevent the progression of tooth decay and reduces the negative effects caused by consuming junk food.
- Hygienic brushing of teeth every six months to a year: Home hygiene is beneficial, but home care methods for dental health aren’t always 100% effective. Professional dental hygiene cleaning is an additional technique that helps remove hardened plaque and clean areas of the oral cavity that are difficult to reach with a toothbrush.
Better Alternatives
Speaking of alternative foods that can replace those harmful to dental health, it is worth mentioning:
- Crunchy vegetables as snacks, such as carrots and celery.
- Fruits as alternatives to sweets, such as green apples and peaches. While they contain fructose, a single fruit contains much less sugar than a candy bar or brownie.
- Whole-grain baked goods instead of classic baked goods. Baked goods that are lower in carbohydrates and sugar help minimize tooth decay.
- Sweetened water with sugar substitutes. This is an option for those who cannot give up sugary drinks altogether.
To promote dental health and prevent tooth decay, it is also recommended to consume foods rich in calcium, vitamin D, and vitamin K2. These may include dairy products, fatty fish, seafood, butter, eggs, and legumes.
In conclusion, foods that are bad for teeth do not need to be permanently excluded from your diet. It is enough to not abuse such foods and to take care of dental health by regularly visiting the dentist and adhering to home oral hygiene.
Additional Resources
The Best and Worst Foods for Your Teeth – University of Rochester Medical Center
The best and worst foods for teeth – Live Science