Wedgewood Dental

Top 10 Foods That Improve Oral Health

Top 10 Foods That Improve Oral Health

The foods you eat can have a major impact on your health – and that includes the health of your teeth. While there’s no magic food that will ensure you never get a cavity, you can reduce your risk of cavities and other dental problems by eating less sugar and instead choosing healthy, tooth-friendly foods.

So, which foods are the best for oral health? Here are 10 of the top contenders.

1. Cheese

The next time you’re hungry, reach for a slice of your favorite cheese. Whether it’s cheddar, provolone, or Swiss, your teeth will thank you. Cheese is high in calcium, which you need to build strong tooth enamel. It’s also high in phosphorus, another component of enamel. The stronger your tooth enamel, the less likely you are to struggle with cavities and decay.

2. Carrots

When you bite into a crunchy carrot, it works like a vegetable toothbrush, scraping the plaque and oral bacteria off the surface of your teeth. We don’t suggest you stop brushing and eat carrots instead. However, eating carrots is a good way to clean up your teeth in a pinch. Plus, carrots are high in vitamin A, which supports your immune system and may help your body better fight off bacteria that cause tooth decay and gum disease.

3. Spinach

Spinach is also a good source of calcium. Plus, it’s high in vitamin C, which helps protect your gums. Help yourself to a spinach salad once or twice a week, and you’ll be off to a good start. You can also add a handful of spinach to a smoothie. Once it’s all chopped up, you can’t even taste it.

4. Apples

Apples are another crunchy food that can help scrape plaque off your teeth. They also contain a mild acid that may help break down plaque and reduce the amount of bacteria in your mouth between brushing sessions. When picking apples, opt for the crunchiest ones you can find.

5. Cashews

Eating more cashews could help increase your saliva production. And producing more saliva will help rinse decay-causing acids and bacteria off your teeth. Try to avoid cashews with sugary coatings, as the sugar may contribute to decay over time. Roasted, salted cashews make a great snack.

6. Salmon

Salmon is a great source of omega-3 fatty acids, which may help protect against gum disease. It’s also a good source of vitamin D, which works with calcium to build strong enamel and bone tissue. Choose salmon for dinner once or twice a week, and your teeth will thank you.

7. Green Tea

Green tea is a great beverage choice for anyone who takes their dental health seriously. Not only is it sugar-free, but it is also high in various antioxidants that can help your body fight the bacteria that cause decay and gum disease. Sip it hot or cold; it has the same benefits, either way.

8. Cranberries

Cranberries contain a type of compound called polyphenols. These compounds keep bacteria from sticking to your teeth. Try adding some fresh cranberries to your salads or smoothies. You could also eat dry cranberries or sip some cranberry juice, but take it easy on these options – they tend to be higher in sugar.

9. Sweet Potatoes

Sweet potatoes are another vitamin A-rich food that can help support your immune system and promote healthy gums. They also contain some vitamin C, another vitamin that’s involved in immunity. It’s easy to “bake” a sweet potato in the microwave and enjoy it as a side dish. You can also chop sweet potatoes into cubes, toss them in oil and salt, and roast them in the oven.

10. Shiitake Mushrooms

Shiitake mushrooms contain a compound called lentinan which is thought to have antibacterial and anti-inflammatory effects. If you have gingivitis, eating more mushrooms may help clear it up sooner. If your gums are currently healthy, eating more mushrooms could help keep them that way. While shiitake mushrooms are thought to be highest in lentinan, many other mushroom varieties contain some of it, too. So, don't hesitate to reach for your favorite fungi the next time you make a salad, stir fry, or stew.


If you want to keep your teeth and gums healthy, eating a healthy diet is a great step to take. Try to incorporate more of the foods above, and you’ll be on the right track. Remember, these tips work best when used in conjunction with good dental care. Contact a dentist in Rolla like Wedgewood Dental to schedule your Semiannual cleaning and checkup soon.


713 Salem Avenue Suite A, Rolla MO 65401

Office Hours

MON 7:30 am - 3:30 pm

TUE Closed

WED - THU 7:30 am - 3:30 pm

FRI - SUN Closed

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Phone: (573) 368-7325


1116 S. Main Street, Salem MO 65560

Office Hours

MON Closed

TUE 9:00 am - 4:00 pm

WED - THU Closed

FRI 9:00 am - 3:00 pm

SAT - SUN Closed

Get in Touch


Phone: (573) 729-7701