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Meal Planning for Healthy Teeth and Gums

Meal Planning for Healthy Teeth and Gums

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Meal Planning for Healthy Teeth and Gums

Sticking to a meal plan can be hard. Did you know you can choose foods and drinks that promote the health of your and your family’s teeth and gums? Not only does meal planning save you time, but it can also help your oral health. Here are some foods and drinks to incorporate into your meal planning that are great for keeping your teeth and gums healthy.

Best Foods for Teeth and Gums

Many of these you may already have in your diet, but some may surprise you. Here are a few ideas you can easily add to your meal plan.

DHA Omega 3 Rich Foods (Docosahexaenoic Acid)

Foods rich in DHA Omega 3 fatty acids are great for teeth. Some studies have shown that fish and seafood oils can help lower the risk of gum disease.

You should aim for two servings of Omega 3 a week. Fish rich in Omega 3s include tuna, mackerel, sardines, trout and salmon.


Leafy greens such as kale and spinach are rich in calcium, which is great for strengthening your enamel, as well as vitamin B and folic acid. These vitamins and minerals are great for preventing gum disease.

Celery may not be the tastiest, but it is really good at acting like a toothbrush by scraping away food particles from your teeth. It’s also full of vitamins A and C, which are great for gum health.

Carrots are full of fiber and are great to eat at the end of your meal. It helps produce saliva that neutralizes your mouth and helps prevent cavities.


Apples are high in water and fiber. Eating an apple produces a lot of saliva in your mouth which helps rinse away acids, food debris and bacteria.


Almonds are very low in sugar and contain calcium and protein. You can add them as a snack to your diet or as a topper on your salads.

Cheese and Yogurts

Cheese and yogurts contain protein and calcium that help strengthen enamel. Chewing cheese can also help with saliva production.

Plain yogurts with no added sugar will contain healthy bacteria or probiotics that will cancel out any bad bacteria in your mouth. It is important to pick sugar-free yogurt because sugar can cause tooth decay.

Chewing Gum

After eating and drinking you can chew on sugar-free gum. It produces even more saliva which helps to prevent tooth decay.


There are three main drinks that are healthy for your teeth. Here are their details and benefits.


Dairy milk is a great drink for strengthening your enamel, fighting tooth decay, reducing your risk of tooth decay and strengthening your jaw bone. It contains calcium, vitamin D and phosphorus which are all nutrients that help strengthen your enamel and jaw. Even non-dairy milk can help fortify your tooth enamel, as long as it is enriched with calcium.


Water is great for washing away food debris and neutralizing any acids and sugars in your mouth. Drinking a glass of water during or just after eating will help keep your mouth healthy.


Black and green teas are great for suppressing harmful acids and stopping the growth of bacteria. Teas can, however, stain your teeth. So, if you are drinking a lot of it, you may want to rinse your mouth with water afterward.

Foods to Avoid

There are some foods and drinks that are not so good for your teeth. Read all about the 6 worst foods and drinks for your teeth, and discover ways to prevent damage to your teeth. 

Teeth Cleaning

As well as choosing healthy foods and an effective at-home oral care routine, regular teeth cleanings and checkups with your dentist are essential for keeping your teeth and gums healthy. At West Coast Dental you can book dental cleanings with us at a time convenient to you. We have dentists in Orange, Long Beach, and at every corner in LA. Schedule an appointment today.


Journal Of Dental Research — Docosahexaenoic Acid And Periodontitis In Adults: A Randomized controlled Trial

Oral B — Effects Of Chewing Gum On Your Teeth

West Coast Dental— 6 Bad Foods You Should Avoid For Healthy Teeth

West Coast Dental —Dental Exams, Cleanings & X-rays

West Coast Dental — Schedule An Appointment

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