A nutritious, balanced diet low in sugar can make a great impact on the health of your whole body—your teeth and gums included.
The vitamins and minerals found in healthy foods and drinks contribute to strong teeth and gums. Choose too many sugary or acidic options, and your smile will be at greater risk for dental issues that include tooth decay or gum disease.
Here’s how to keep a mouth healthy diet:
Avoid added sugars that put your teeth at risk
When you eat or drink foods containing sugars, the bacteria in plaque produce acids that attack tooth enamel (the hard, outer layer of your teeth). When enamel breaks down, cavities may form. Acidic foods like citrus fruits can also wear away enamel, making teeth more vulnerable over time.
Tooth decay is the single most common chronic childhood disease in the United States, but the good news is that it can be prevented with proper dental care and nutrition. Removing sugar from your diet while limiting acids is one way to help protect your teeth.
It’s important to know the difference between natural sugars and added sugars:
- Natural sugars are found in healthy options like fruit and milk. Foods and beverages with natural sugars also have sources of nutrients, like calcium, that keep your teeth strong and can be part of a healthy diet.
- Added sugars are found in many packaged and highly processed foods. They offer no nutritional value and should be avoided.
Common sources of added sugar include:
- sodas, fruit drinks and energy drinks
- candies, cookies and desserts
- flavored milk and yogurt
- breakfast cereals and pastries
- packaged and highly processed foods
Read the Nutrition Facts Label to check for added sugars. The ingredients list also will provide clues. Look for ingredients that include the word “sugar” or “syrup,” or end in “-ose.”
The U.S. Department of Agriculture’s Dietary Guidelines for Americans, 2025–2030 say that a healthy diet should not include any added sugars (PDF). If you eat or drink products with added sugars, the guidelines recommend that you limit yourself to no more than 10 grams in one meal.
Added sugars may also harm your gums
Gum disease is an infection of the tissues that surround and support your teeth. It is a major cause of tooth loss in adults. A diet rich in vitamins A, B, C, and calcium and zinc has been shown to help prevent gum disease.
Many researchers believe gum disease progresses faster and may be more severe in people with poor nutrition. Some research suggests that diets high in added sugars and saturated fats (like fatty or fried foods) might contribute to gum disease.
Check out Foods to Avoid to learn more.
Choose healthy foods to benefit your dental health
A nutrient-rich diet keeps your mouth healthy and strong.
For help following a nutritious diet, visit DietaryGuidelines.gov, a website from the U.S. Department of Agriculture. The site contains dietary recommendations based on age, weight and level of physical activity, as well as certain special considerations like pregnancy and whether you follow a vegetarian or vegan diet.
Your physician or a registered dietitian can also provide suggestions for healthy eating. If you are on a special diet, follow their advice when choosing foods.
For a diet that supports your dental health, keep these tips in mind:
- Stay hydrated with still or sparkling water.
- Water helps wash away cavity-causing bacteria and weakens acids.
- Water with fluoride strengthens your teeth against cavities.
- Eat a variety of nutritious foods, including:
- protein from animals (eggs, poultry, seafood and red meat) and plants (beans, peas, lentils, legumes, nuts, seeds and soy)
- fruits and vegetables
- dairy with no added sugars
- whole grains
Limit snacking
It’s not only what you eat but when you eat that can affect your dental health.
Foods eaten as part of a meal cause less harm to teeth than eating lots of snacks throughout the day because more saliva is released during a meal. Saliva helps wash foods from the mouth and lessens the effects of acids.
Limit between-meal snacks. If you do snack, choose healthy options like fruits, vegetables, or cheeses. Research has shown that some foods, including cheese and peanuts, counter the effects of acid attacks.
Sugar-free gum with the American Dental Association (ADA) Seal of Acceptance may also help counter acidity.
Keep brushing
In addition to following a nutritious diet, always brush twice a day with fluoride toothpaste, clean between your teeth daily and visit your dentist regularly.
Last updated January 2026