Foods for a Healthy Smile: What You Eat Can Make a Difference

Foods for a Healthy Smile: What You Eat Can Make a Difference

29th September 2026

Looking after your teeth is not just about brushing. What you eat and drink can also affect your oral health.

A balanced diet can support healthy teeth and gums. One of the most important things to consider is how often your teeth are exposed to sugar.

Why does sugar matter?

Sugar is one of the main causes of tooth decay. Bacteria in dental plaque use sugar to produce acids. These acids can gradually damage the surface of your teeth and may lead to cavities.

It is not only the amount of sugar you have that matters. How often you have it can also make a difference.

Having sugary foods and drinks regularly throughout the day means your teeth are exposed to these acids more frequently. This may increase the risk of tooth decay.

Rather than having sugary foods or drinks little and often, it can help to keep them to mealtimes.

Which foods and drinks contain sugar?

Some of the obvious ones include:

Sweets and chocolate

Cakes and biscuits

Fizzy drinks and sugary drinks

Sugary breakfast cereals

Ice cream

Cakes and desserts

Jam and honey

Fruit juice and smoothies

Dried fruit

Some foods may seem like a healthier choice but can still contain sugar. Dried fruit, for example, can be sticky and may stay in contact with your teeth for longer.

If you enjoy dried fruit, having it as part of a meal may be better for your teeth than eating it as a snack between meals.

Choose water more often

Water is a simple choice for keeping hydrated and is a good alternative to sugary drinks.

Fizzy drinks, energy drinks, fruit juices and other sweetened drinks can contain a lot of sugar. Even some drinks marketed as healthier options can contain free sugars.

The NHS recommends limiting fruit juice and smoothies to a maximum of 150ml a day and having them with a meal.

What foods are good choices for your teeth?

There is no single food that will keep your teeth healthy. Instead, think about having a varied and balanced diet.

Cheese and dairy foods

Milk, cheese and plain yoghurt can be part of a balanced diet. Cheese can also make a useful snack choice as it does not contain free sugars.

Where possible, choose plain yoghurt rather than varieties with added sugar.

Fresh fruit and vegetables

Fresh fruit and vegetables are an important part of a balanced diet.

Whole fruit contains naturally occurring sugars within the fruit. This is different from the free sugars found in many processed foods and drinks.

Fresh vegetables such as carrots and cucumber can also make useful snack choices.

Nuts and seeds

Unsalted nuts and seeds can be a useful snack as part of a balanced diet. They are generally low in sugar.

If you have difficulty chewing certain foods, speak to your dentist about suitable alternatives.

Wholegrain foods

Wholegrain bread, oats, brown rice and other wholegrain foods can form part of a healthy, balanced diet.

Where possible, choose foods that are lower in added or free sugars.

Be careful with snacking

It is easy to snack throughout the day, particularly when you are busy.

From a dental point of view, frequent sugary snacks can be more of a concern than having a sugary food occasionally with a meal.

If you are hungry between meals, consider snacks such as:

Cheese

Plain yoghurt

Fresh vegetables

Whole fruit

Unsalted nuts

Keeping sugary snacks for mealtimes may help reduce the number of times your teeth are exposed to sugar during the day.

What about sugar free sweets and chewing gum?

Sugar free products do not contain the same sugars that contribute to tooth decay. Sugar free chewing gum may also encourage saliva flow, which can help protect the teeth.

However, sugar free does not automatically mean that a product is healthy or suitable for everyone. It is still worth checking the ingredients and nutritional information.

Don’t forget about brushing

A healthy diet is only part of looking after your teeth.

Brushing your teeth twice a day with fluoride toothpaste is an important part of your daily routine. You should also clean between your teeth every day using floss or interdental brushes.

After brushing, spit out the toothpaste rather than rinsing with water. This allows the fluoride to remain on your teeth for longer.

If you are unsure whether you are brushing correctly, or which toothbrush, toothpaste or interdental cleaning method is right for you, your dentist or dental therapist/hygienist can offer personalised advice.

Small changes can help

You do not necessarily need to completely avoid sweet foods to look after your teeth.

A sensible approach is to think about how often you have sugary foods and drinks, rather than simply trying to remove them altogether.

Choose water more often, keep sugary foods and drinks mainly to mealtimes, and aim for a varied and balanced diet.

Good daily habits, combined with regular dental care, can help you look after your teeth and gums.

Need advice about your teeth?

If you would like some personalised advice about brushing, your diet or looking after your teeth and gums, our dental teams are happy to help.

Smile Society has practices in Caernarfon, Chester, Coppull and Wrexham, offering general dental care and hygiene appointments.

You can contact your nearest practice to arrange an appointment or speak to a member of the team:

Smile Society Caernarfon
10 Church Street, Caernarfon, Gwynedd, LL55 1SW
01286 672 601

Smile Society Chester
144 Foregate Street, Chester, CH1 1HB
01244 325 578

Smile Society Coppull
207 Spendmore Lane, Coppull, Chorley, PR7 5BY
01257 792 534

Smile Society Wrexham
2 High Street, Gwersyllt, Wrexham, LL11 4LA
01978 757 409

You can also book an appointment online: BOOK ONLINE

If you have any concerns about your teeth, gums or oral health, it is worth speaking to a dental professional. They can assess your individual needs and give you advice that is appropriate for you.