Don’t underestimate the power of your diet to maintain a healthy smile! Even if you keep up with brushing and flossing, preventing oral health problems can be challenging in the long run. Making sure that your diet is good for your teeth can help with that.

Ready to up your oral health game? See below our list of 10 healthy foods for stronger teeth and gums! Then make sure you schedule an appointment in one of the Advanced Indiana offices for your dental care!

Which Foods to Look For

Oral health care extends beyond brushing, flossing, and routine dental checkups. A well-balanced diet can also significantly contribute to healthier teeth and gums by preventing severe dental issues like tooth decay and gum disease. Here are our top 10 picks for maintaining healthy teeth and gums!

Leafy Greens

Get ready to boost your teeth and gum health with the ultimate superfood — leafy greens! Plant-based powerhouses like spinach, celery, and lettuce are packed with essential vitamins and minerals, including calcium and folic acid. Plus, their crunchy texture also helps clean your teeth as you chew.

Green Tea

Did you know that bacteria in your mouth feed on sugars and release acids that can destroy your tooth enamel? Luckily, green tea’s polyphenols suppress and kill the bacteria that cause plaque while reducing saliva’s acidity and dental plaque. Green tea also contains the antioxidant catechin, which reduces inflammation and can help combat periodontal disease. By protecting your gums and the bone structure that supports your teeth, green tea promotes overall dental health!

bunch of carrots


Carrots are delicious and offer an array of oral health benefits, mainly when eaten raw! They are a satisfyingly crunchy snack and act as a natural toothbrush, helping to scrub away plaque and food particles. Carrots also contain keratin and vitamin A, which can help repair tooth enamel.

Apples and Pears

Crunching into fibrous foods like apples and pears keeps your teeth clean and increases saliva flows to neutralize harmful acids. Pears are great at neutralizing mouth acids that cause tooth decay. Other fresh fruits like strawberries and celery with high water content also stimulate saliva production and dilute starchy foods.

Nuts and Seeds

Nuts and seeds are a fantastic source of calcium and phosphorus, essential for maintaining excellent dental health. Specifically, almonds, brazil nuts, and cashews can help combat harmful bacteria that cause tooth decay.

Lean Meat

Lean meats, such as chicken, beef, and fish, are excellent sources of protein that can promote healthy teeth and gums. Lean meat is also rich in phosphorus, a vital mineral in bone production and remodeling. Without enough phosphorus in your diet, your teeth may become more prone to chipping and breaking, even if you already have enough calcium and vitamin D.

Beef steak with lemon

Fatty Fish

Calcium is not only essential for brain health but also for more robust and healthier gums and teeth! This vital nutrient can be found in various foods, such as green leafy vegetables, soy, tofu, and dairy products like cheese, milk, and yogurt. However, vitamin D plays a crucial role in calcium absorption.

Without enough vitamin D, our bodies cannot properly utilize our calcium. Adding fatty fish like salmon and mackerel to your healthy diet is a simple and delicious solution. These fish are excellent vitamin D sources that complement calcium intake to keep your teeth and gums healthy and disease-free.

Yogurt, Milk, and Cheese

Boost your dental health with calcium-rich, low-fat dairy products like yogurt, cheese, and milk! These nutrient-rich foods are not only soft and easy to consume but have also been shown to prevent tooth decay and protect enamel. Casein, a protein found in dairy products, combines with calcium and phosphorous to create a protective film over your teeth, keeping them healthy and strong.

Chocolate bar


Discover a surprising tip for keeping your teeth healthy — indulge in dark chocolate! It’s a superfood because it contains cocoa bean husk or CBH, which helps strengthen tooth enamel and reduce the risk of decay. Indulge in dark chocolate rather than sugary “lighter” varieties for maximum oral health benefits. Then, rinse your mouth after every last bite!


Did you know that your saliva is 99.5%, mostly water? If you’re not drinking enough water, your saliva can thicken and cause problems in your mouth. Drinking enough water is crucial to breaking down food and neutralizing bacteria which can prevent tooth decay! And if you choose tap water, you’ll also be getting the added benefits of fluoride to help protect your teeth against cavities.

Ways to Keep Your Teeth and Gums Healthy

Maintaining healthy teeth and gums requires daily attention throughout your lifetime. Beautiful teeth alone are not an indicator of good dental health. You can keep your teeth and gums in the best possible shape by using the right oral care products and adapting healthy daily habits! Here are some practical ways to maintain a healthy smile and keep your gums and teeth healthy!

Brush Your Teeth Twice a Day

Get a healthier smile with just two minutes of brushing! The American Dental Association recommends brushing twice daily with fluoride toothpaste, which benefits oral health. Remember to brush your teeth properly. Rushing your brushing routine could lead to plaque buildup in hard-to-reach back teeth, a common cause of cavities.

Use Dental Floss

Eliminate hidden plaque and prevent cavities with one easy step: flossing. Plaque can lurk in places your toothbrush can’t reach, but daily flossing clears it from between teeth and the gum line. Save yourself from surprise cavities during your next dental exam by making flossing a daily habit.

Avoid Sugary Foods and Drinks

Do you ever experience a fuzzy or rough feeling in your teeth? It might be due to dental plaque buildup. The two destructive plaque-causing bacteria in the mouth are Streptococcus mutans and Streptococcus sorbrinus. This sticky film feeds on sugar, creating acid that can lead to cavities. You might feel plaque more prominently on your teeth in sugary foods and drinks.

Be wary of seemingly “healthy” foods and check their labels carefully. For instance, flavored yogurts and sports drinks can contain surprising amounts of sugar. By minimizing your intake of these sugary culprits, you can safeguard your oral health and steer clear of potential dental problems.

See Your Dentist Every 6 Months

It’s best to visit your dentist twice yearly for cleanings and checkups. Regular visits allow your dentist to address minor issues before they become significant problems. Some insurance companies cover additional checkups, especially for those with a history of dental problems!

Keep Your Teeth and Gums Healthy at Advance Indiana!

Take control of your dental health and start preventing gum disease at home with Advance Indiana! While good hygiene habits are a must, visiting your dentist for check-ups regularly is essential. Our dental hygienists will gently remove plaque and tartar, preventing tooth decay and gum disease. Connect with us to learn more about preventative dental care and how to keep your teeth and gums strong and healthy! Don’t let tartar buildup go untreated — schedule your appointment today!

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