Top 15 Tooth-Friendly Snacks That Won't Cause Cavities
Oral hygiene is also affected by your diet, not only by regular tooth and gum care. Too much sugar or acid in your diet leads to long-lasting tooth decay because the acid wears out the outer layer of your teeth.
Based on dental research, snacking a lot can raise the risk of tooth decay, since acid stays in the mouth longer. The positive aspect is that "Occasional snacking" in the right way can help your teeth. You can snack on any of the following 15 foods which are backed by science and don’t increase your chance of cavities.
The Importance of Snacking Benefits for Teeth
As you chew, the bacteria within your mouth metabolize sugars and carbs which forms acids that can wear away your enamel. It usually takes 20 to 30 minutes for the acid to have an impact after you have something to eat. Eating throughout the day allows bacteria to attack your teeth almost all the time. The right snacks for teeth lower the chances of dental problems.
• Using stimulants that increase the amount of saliva (the body’s natural form of acid neutralizer)
• Giving minerals like calcium and phosphorus to strengthen the enamel
• Using texture to clean teeth mechanically
• Avoid eating foods that feed the bad bacteria in your teeth
Top List of Healthy Snacks for Teeth
1. These cheeses are in the group known as Aged Cheeses (Cheddar, Swiss, Mozzarella).
Cheese effectively fights against the problems of tooth decay in three ways.
• Calcium and phosphate help the enamel become strong again
• Helps to create more saliva which washes away food particles
• Scrubbing with it detaches food from your teeth mechanically
Use cubed cheese as an appetizer or mix it with some apple slices.
2. Carrots, Celery and Bell Peppers are all Good Options
The firmness of raw vegetables helps brush away plaque and the process also increases saliva. Celery has apigenin which has anti inflammatory properties that help prevent gum damage.
Hummus is a great dip to add if you want more protein.
3. Plain Yogurt also known as Greek Yogurt
Since unsweetened yogurt has probiotics, it helps get rid of bacteria that can harm teeth (e.g., Streptococcus mutans) and it is rich in calcium, opts for fresh berries instead of flavored versions to serve sweetness.
4. Almonds and Walnuts
Enamel is made stronger by the calcium in almonds and the phosphorus in walnuts which both help nuts be low in sugar. Crunching snacks cleans the surfaces of your teeth.
5. Apple Slices
Because apples are full of water, they make the sugar less noticeable and the crunchy texture stimulates the gums. Apples contain malic acid which supports a flow of saliva. Match with almond butter to get a well balanced meal.
6. Berries are topped with Sugar Free Yogurt
Lack of white sugar makes berries (like strawberries and blueberries) healthy choices and they support gum health due to their vitamin C content. Consuming plain yogurt provides foods rich in remineralizing calcium.
7. Hard boiled eggs are a convenient food to have.
Since eggs are full of vitamin D (which supports calcium needs) and phosphorus, eating them poses no problem for people trying to limit sugar.
8. Cucumber Slices
Cucumbers contain 96% water which makes it easy to get rid of food debris and acids by rinsing them. Because they are mild, ketchup is popular with kids.
9. Plain popcorn that has been air popped.
Unlike chips, popcorn is healthy because it is sugar free and it sweeps the teeth clean. Try to skirt over toppings that are sweet or sticky.
10. Veggie sticks and hummus
Chickpeas are rich in zinc and iron which make your teeth stronger. Calcium is a nutrient found in tahini (sesame paste).
11. Cottage Cheese
Both soft cheeses and other dairy items are high in casein which makes your teeth stronger. Add on thin slices of cucumber or tomato.
12. Pumpkin, Sunflower or Peanuts
Because they contain magnesium and zinc, seeds can reduce inflammation of the gums. Try to buy snacks that are low in salt.
13. Dark Chocolate Containing at Least 70% Cocoa
It’s surprising to know that dark chocolate has polyphenols that stop bacteria from growing. Consume no more than 1 to 2 pieces and try to pick good-quality, low sugar ones.
14. Rolls made with turkey or chicken breasts
By eating lean meat, you help phosphorus bind to calcium which restores your tooth enamel. For more nutrients, choose a quesadilla with lots of cheese.
15. Gum made from sugar free ingredients, including Xylitol
Gum chewing helps produce more saliva which is helpful in neutralizing acids. Using xylitol in sweeteners kills bad bacteria.
Regular Snacking Routines That Are Healthy for Your Teeth
It is more important to talk often than to talk a lot at once
• Have 3 to 5 snacks a day to cut down on the amount of acid you swallow.
• Have sweets during meals rather than on their own to avoid many acid attacks.
Using water and keeping clean:
• Use water to clean your teeth after any sweets you eat.
• Brush your teeth 30 minutes after eating your food.
• You should use fluoride toothpaste to make your enamel stronger.
Types of Snacks that may Harm Cavity Prevention
• Sticky Fruits such as Raisins and Fruit leathers stick to your teeth like candy.
• Crackers, chips and pretzels which are classified as processed carbs, are quickly broken down into sugar.
• Drinks that are acidic such as soda, sports drinks and citrus juices, can harm dental enamel.
Techniques that can be used with Children
• Enjoy snacks with kids by making veggie plates colorful or by using cookie cutters for cheese shapes.
• Prevent snacking outside mealtimes: Plan when they can eat (say, 10 AM and 3 PM). Have fruit infused water rather than fruit juice.
The Takeaway
Picking healthy snacks helps you avoid cavities and provides nutrients for your body. Include nutritious foods rich in calcium, phosphorus and fiber such as cheese, vegetables and nuts and decrease how often you eat sugar. Always combine these selections with routine brushing, fluoride toothpaste and going to the dentist every six months.
A handy snack kit of carrot sticks, cheese cubes and nuts are a great way to prevent eating sweets when you get hungry.
Adopting these habits and snacks helps you make eating a good practice for your teeth. What makes your teeth healthy is often good for the rest of your overall health.
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