While certain foods can stain or wear down your teeth, others may help protect or even repair them. The best way to keep your smile healthy is by preventing damage before it starts.

Of course, dental treatments like fillings, crowns, or whitening can restore your teeth—but it's often cheaper and easier to maintain oral health through good habits like brushing, flossing, and eating wisely. Even sugary foods aren’t necessarily harmful if consumed in moderation.

“Problems arise when we go overboard with certain foods,” said Dr. Matthew Messina, clinic director at Ohio State Upper Arlington Dentistry.

Here’s a breakdown of what foods may help or harm your dental health.

Foods to Avoid

1. Citrus Fruits
 Fruits like lemons, limes, and grapefruit are rich in vitamins but high in acid, which can wear away enamel over time. Orange juice is slightly better—it’s less acidic, and fortified versions offer added calcium and vitamin D. Just remember to brush and rinse as recommended.

2. Chewy Candies
 Taffy, caramel, and other sticky sweets cling to your teeth long after eating, giving bacteria more time to feed on sugars and create acid that causes decay. Sour candies are especially harmful due to their added acidity.

3. Hard Candies
 These sweets dissolve slowly, coating your mouth with sugar and promoting acid production. And if you accidentally bite down too hard, you risk chipping a tooth.

4. Pickles
 Vinegar gives pickles their tang—but it’s also highly acidic. Regular consumption can increase your risk of enamel erosion. Occasional snacking is fine, but don’t overdo it.

5. Soda
 Carbonated soft drinks are not only sugary but also acidic. Studies show they can cause more erosion than non-carbonated beverages. To limit damage, drink soda with meals and avoid sipping it all day.

6. Sports and Energy Drinks
 These beverages are often seen as healthier than soda, but many are even more acidic. Drinks like Gatorade and Powerade can be particularly harmful to enamel, especially when consumed frequently.

7. Crackers
 Simple carbs like those in saltine crackers quickly turn to sugar and stick to your teeth. They can lodge in crevices and feed bacteria. Proper brushing and flossing can counteract this, but regular snacking may still be problematic.

8. Coffee
 Coffee can stain your teeth just like it stains your mug. Over time, this discoloration can become difficult to remove and create a surface that traps bacteria and food particles.

9. Tea
 Despite being marketed as a healthier option, tea can also stain teeth and contribute to erosion. Black teas, in particular, are known for leaving dark marks on enamel.

Foods to Eat

1. Sugar-Free Gum
 Chewing sugarless gum boosts saliva flow, which helps rinse away acids and bacteria. Many gums also contain xylitol, a natural sweetener that fights bacteria. Just beware of fruit-flavored gums that contain acidic ingredients.

2. Water
 Water helps rinse away food and sugar while keeping your mouth hydrated. Most tap water in the U.S. is fluoridated, offering extra protection against enamel loss.

3. Dairy Products
 Milk, cheese, and yogurt are rich in calcium, which strengthens tooth enamel. They also contain casein, a protein that supports enamel repair and stabilization.

4. High-Fiber Foods
 Leafy greens, beans, and other fiber-rich foods stimulate saliva production through chewing and naturally scrub teeth in the process—similar to a mild, natural toothbrush effect.

Summary

Brushing and flossing daily are your best tools for dental health—but what you eat also plays a big role. Limiting sugary, acidic, and sticky foods, while adding fiber, water, and dairy to your diet, can help protect your teeth for the long haul. When in doubt, consult your dentist for personalized advice.