Good nutrition is essential for strong, healthy teeth. While brushing and flossing are important, your diet also greatly affects your oral health.

The outer layer of teeth, enamel, is the hardest substance in the human body. Enamel protects teeth from decay and wear, but it’s not indestructible. Sugary, acidic, or nutrient-poor diets can weaken enamel, increasing the risk of tooth decay. A diet rich in vitamins, minerals, and balanced food groups supports tooth development and repairs enamel damage.

Nutrients for strong teeth include:

• Calcium: Strengthens teeth and bones. Found in dairy products, leafy greens, fish, nuts & seeds, soy & tofu and calcium-fortified foods.
• Vitamin D: Helps the body absorb calcium. Sources include eggs, oily fish, fortified milk and sunlight.
• Phosphorus: Works with calcium to repair enamel. Found in meat, nuts, beans, dairy products and whole grains.
• Fluoride: Strengthens enamel. Found in fluoridated tap water and toothpaste.

What you drink is just as important as what you eat. Sugary drinks like soft drinks, cordial and juice can erode enamel and lead to tooth decay.

Choose these tooth-friendly alternatives instead:

Water

• Plain tap water is the ultimate tooth-friendly drink. Drinking water is important for your mouth and body – around 60% of the body is made up of water, so to function properly, all the cells and organs need it.
• Water rinses away food particles and bacteria. Tap water is less expensive and better for the environment than bottled water and often contains fluoride which strengthens enamel and prevents tooth decay.

Milk and Fortified Plant Milks

• Plain milk is great for your teeth because it neutralises acids from sugary or acidic foods and drinks. It also increases saliva, which cleans away bacteria and food particles, helping to prevent plaque. Milk and dairy products provide vitamin D and calcium, which are important for healthy nerves, muscles, teeth, and bones.
• If you drink plant-based options, make sure they are unsweetened.

Herbal Teas

• Certain teas, like chamomile or peppermint, have anti-inflammatory properties and are free from sugar and acid.
• Unsweetened teas are relatively safe for your teeth – they are much less acidic than coffee or soft drink.
• Teas may cause staining to teeth if consumed often. (Choose caffeine-free options for kids).

Eating foods that are kind to your teeth can help maintain oral health, prevent tooth decay and support strong enamel.

Here are some tooth-friendly options:

• Dairy products (unsweetened)
• Fresh fruits and vegetables, leafy greens
• Lean meats, poultry and fish
• Eggs
• Whole Grains

Sugar feeds bacteria that create acids that cause tooth decay. Keep these foods and drinks to a minimum:

• Sugary snacks and sticky lollies, dried fruit, fruit bars and muesli bars. Spreads such as jam, honey and chocolate spread can stick to your teeth for hours and make the acid attack last longer.
• Other highly processed foods (discretionary foods) provide very few nutrients and are high in added sugars such as sweet biscuits, cakes, ice-cream, chips and other salty snacks.
• On food or drink labels, sugar may be listed with around 60 different names, for example white sugar, brown sugar, raw sugar, icing sugar, corn syrup, castor sugar, treacle, golden syrup, chocolate, honey, glucose, molasses, sucrose, fructose, lactose and maltose…
• Food may have ‘no added sugar’ but may still be high in natural sugar, so check the label.

Acidic Foods

• Citrus fruits, tomatoes, and vinegar-based dressings are healthy but can erode enamel over time. After eating acidic foods, drinking water, milk or eating cheese can neutralise the acids.

Sugary and Acidic Drinks

• Sugary drinks, like soft drinks, sports drinks, flavoured milk, and cordial can contain several teaspoons of sugar in one glass.
• Diet and other sugar-free drinks are often high in acid and if consumed frequently, they can cause dental erosion (the loss of tooth tissue that happens when teeth are exposed to acid). Phosphoric acid, citric acid and tartaric acid are some of the ingredients in sugary drinks and fruit juices that can damage teeth.
• Fruit juice contains high levels of natural sugar and acid which can damage the teeth if you have them often. Compared to eating a single apple, juice has more concentrated sugar and acid content and a larger impact on teeth (For example, 3 apples are required to fill a glass with juice). A glass of juice also lacks the benefit of fibre content which is important for our digestive and general health. Diluting juice with water is a good start, but even diluted juice can weaken enamel and lead to tooth decay.
• Beer and wine can be harmful to teeth due to the presence of sugars and acids.

What else should I know?

• Tea, coffee, alcohol, sports or ‘energy’ drinks should never be given to children. These drinks often contain caffeine, sugar, or other stimulants, which can disrupt sleep, cause hyperactivity, and harm developing teeth. Alcohol is especially dangerous for children as it is toxic to their developing bodies.
• Limit sugary drinks to mealtime and drink through a straw to minimise contact with sugar and acid with your teeth. Follow the drink with plain milk or water.

1. Encourage healthy habits: Replace chips and sweets with fresh fruits, veggies, or cheese.
2. Read labels: Avoid foods with added sugars and opt for natural, nutrient-dense options.
3. Limit grazing: Frequent snacking exposes teeth to more acid. Encourage structured meal and snack times.
4. Stay hydrated: Always have water on hand as the go-to drink.