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Food and your teeth

Sugar, Acid and Your Teeth: What to Eat and Drink

What you eat and drink, and how often, makes a real difference to your teeth. The good news: a few small swaps help a lot.

Research last updated · Written by Sarwar Hossain

Illustration of a soda can, a lemon, a glass of water and a wedge of cheese next to a tooth

Sugar is near the top of every dental list. The CDC suggests avoiding food and drinks with added sugar as much as possible, and the ADA explains why below.[2, 1]

How sugar harms teeth

When you eat or drink something with sugar, the bacteria in plaque produce acids that attack tooth enamel, the hard outer layer of your teeth.[1]

How often matters as much as how much. Food eaten as part of a meal causes less harm than lots of snacks through the day, because your mouth makes more saliva during a meal.[1] So a sweet dessert after dinner is easier on your teeth than sipping a sweet drink all afternoon.

Acidic food and drinks wear enamel away

Acids in some foods and drinks wear away enamel directly, a process called tooth erosion. The ADA points to:[3]

  • Soft drinks, especially soda and sports drinks
  • Citrus fruits and tomatoes
  • Sour candies
  • Orange juice and lemonade, which are higher in acid than plain water

Simple ways to protect your teeth

You don’t have to give up everything you enjoy. The ADA suggests:[3, 1]

  • Use a straw for acidic drinks.
  • Rinse with water after acidic meals or drinks.
  • Wait about an hour before brushing after something acidic, to give your saliva time to wash the acid away.
  • Finish with dairy or other calcium-rich foods. Cheese and peanuts can help counter the effects of acid.
  • Chew sugarless gum with the ADA Seal of Acceptance.
  • Keep sweet foods to mealtimes rather than snacking through the day.

Make water your everyday drink

Water helps wash away cavity-causing bacteria and weakens acids, and water with fluoride strengthens your teeth, according to the ADA.[1] The CDC also recommends fluoridated tap water.[2]

Foods that are good for your mouth

The ADA recommends a balanced plate: protein from animals (eggs, poultry, seafood, meat) and plants (beans, lentils, nuts, seeds, soy), fruits and vegetables, dairy with no added sugars, and whole grains.[1]

Common questions

Should I brush right after drinking orange juice?

The ADA suggests waiting about an hour after acidic foods or drinks, so your saliva can wash the acid away first. Rinsing with water in the meantime helps.[3]

Is fruit juice better for my teeth than soda?

Both can be hard on teeth. The ADA lists soda and sports drinks as the main culprits, and notes that orange juice and lemonade are higher in acid than water.[3] Water is the safest everyday drink.[1]

Does chewing gum help?

Sugarless gum with the ADA Seal of Acceptance may help counter acidity.[1, 3]

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Sources

  1. Diet and dental health. MouthHealthy, American Dental Association. www.mouthhealthy.org
  2. Oral health tips for adults. Centers for Disease Control and Prevention. May 15, 2024. www.cdc.gov
  3. Dietary acids and your teeth. MouthHealthy, American Dental Association. www.mouthhealthy.org

This guide is general information, not medical or dental advice. Talk to your dentist, doctor or pharmacist about your own health, especially if you take medication or have a health condition.