How often have you brushed for a minute and spent the next 5 minutes squinting at the mirror, hoping your teeth are now instantly whiter… Probably, many times; but don’t worry because that’s normal.
A survey by the Oral Health Foundation found that 32% of Brits wish they had whiter teeth. In fact, 66% have actively considered getting a professional teeth whitening procedure.
But, what if I told you that you could eat your way to lighter teeth? Is that honestly true?
Well…sort of…
You see, eating an apple a day won’t suddenly give you a gleaming ‘Hollywood’ smile and it certainly isn’t a substitute for proven teeth whitening treatments. However, there is some anecdotal and scientific evidence telling us that certain foods can help remove surface staining, giving you the appearance of a whiter, brighter smile. And that’s what we want to talk about today.
Foods That Whiten Teeth Naturally
While we’re probably aware of foods that are bad for teeth, it’s time we ‘bigged-up’ these six stellar foods (and food habits) that keep your teeth looking and feeling healthy, so let’s reveal all….
#1 - Crunchy fruits and veggies (e.g., apples, pears, carrots, celery, kale, corn, and more)
Why crunchy? Because these foods, eaten as a whole or in the form of salads, garnishes, or lightly cooked, retain their fibre and structure. This means that every time you eat them, the rough surfaces of the food rub against your enamel, offering a natural toothbrush effect, thereby gently removing plaque, residual food particles, and mild external stains.
But there’s more…
The crunch and munch action naturally encourages you to chew. Chewing stimulates saliva production which in itself is a natural cleanser and flushing agent. If you want to find out more about the wonders of saliva, check out this article I wrote on the subject, previously.
#2 Strawberries
Ah, yes, who doesn’t like a ripe strawberry? Not only do they epitomise long summer days, but these bright, appealing, and exquisitely smelling fruits are also bursting with vitamin C and other antioxidants that are game-changing for overall health. Moreover, strawberries contain ellagic and malic acid a natural enamel polisher Evidence suggests that malic acid also helps remove surface stains and flush debris with saliva. However, as with all acid-based foods, they should be eaten in moderation to avoid overexposure.
#3 Pineapple
If strawberries epitomise summer, pineapples add a Caribbean twist. This refreshing fruit is not only tasty and versatile, but it’s also paradise’s natural teeth whitener. Whether you eat them raw, as juice or, dare I say it, on a pizza, you’re helping your teeth.
How?
Pineapple contains bromelain, catalase, and polyphenol peroxidase. These are enzymes that contribute to the removal of external tooth stains. Being natural and effective, this food doesn’t cause tooth sensitivity or gum irritation like other DIY whitening agents. Also, hands down, pineapples are biologically safe, and if you buy them at the right time of year, they’re cost-effective too!
#4 Dairy Derivatives
Milk, cheese, yoghurt, Oh my! You’ve got to love a bit of dairy. The good news is that your teeth love them too!
But how?
Casein in milk will bind with the polyphenols (stain-inducing tannins) in tea to prevent them from causing excessive tooth discolouration.
But there’s more…
Calcium and phosphates also contained in dairy products help to neutralise harmful acids produced by the bacteria in the mouth. This prevents mineral loss in the enamel and remineralises weak enamel, keeping it strong, sturdy, and white, just like the colour of milk itself.
#5 Seeds and Nuts (e.g., Almonds, Walnuts)
We know that nuts are rich in polyunsaturated (good) fats like Omega 3, so they’re good for your overall health, but what about their whitening capabilities?
The gritty texture of peanuts, almonds, walnuts and pecans as well as seeds like flax, pumpkin and sunflower, helps remove any plaque and debris that accumulate on the surface of the teeth. Consider them a natural exfoliant for your teeth!
You must be careful when wearing braces, however, because seed and nut particles can become trapped between the teeth and the wire or brackets of the orthodontic appliance, making cleaning difficult.
#6 Water (Especially After Meals)
Okay, so water isn’t technically a food, but it’s equally as important.
Given an option, I’d probably put it first as a food that whitens teeth, but we don’t tend to consider water as a food, do we? Nevertheless, water rinses away stain-causing residues and particles, supports saliva production, and lowers the pH (acidity levels) in the mouth – all supporting enamel health and glow.
So, that’s the stellar foods and food habits presented, what about the evidence?
What Science Says About Foods That Whiten Teeth
A recent review examined the efficiency of natural teeth-whitening compounds and compared them to commercial whitening treatments.
While chemical whiteners, particularly those containing hydrogen peroxide and carbamide peroxide, are excellent at whitening teeth, excessive use or misuse can result in enamel mineral loss, protein breakdown, and tooth sensitivity.
Natural alternatives, such as strawberries, apples, pineapple, dairy and nuts, are kinder on the teeth, lightening surface stains without causing damage. These food-based solutions can provide a safer, more convenient whitening process.
But here’s the thing…
As more and more health-conscious, environmentally friendly people are turning to natural, homemade remedies to whiten their teeth, you should know that scientific evidence supporting the efficacy of these methods is limited. So, is there efficacy?
Well, kind of…
A recent experimental study aimed to assess the whitening effects of various natural agents showed that some DIY remedies had whitening capabilities. Among the natural options, strawberries had the mildest effect but still produced meaningful results.
Overall, while natural methods may offer some visible improvements, their strength and safety vary, warranting cautious and informed use. They should not, for example, be used as a substitute for professional care.
The best path forward?
Never ignore the contributions of a dental professional in keeping your smile healthy. If you can combine natural whitening agents with tips for good oral hygiene and daily lifestyle changes as recommended by your dentist, then you’ve just unlocked the golden ticket to a brighter smile.
So, How Do You Incorporate Foods That Whiten Teeth Into Your Diet?
Here are some quick pointers…
- Drink enough water; stay hydrated.
- Grab a fruit bowl or make a delicious fruit salad once a day.
- Snack on nuts and seeds or add them to your breakfast cereals, smoothies, or meals.
- Sip on a cup of milk tea in the evenings or in between work.
- Pineapple or strawberry smoothies with nuts and seeds can be a delicious midday meal.
And don’t forget….
Refrain from brushing immediately after eating. The mouth can remain acidic from the previous meal, which softens the enamel. Immediate brushing can dissolve the minerals in the enamel, causing sensitive teeth and cavities later. However, brushing twice a day is still the goal we should all aim for to prevent food residues from lingering in the mouth and causing cavities and more.
Final Thoughts
The secret to whiter teeth has been the most coveted beauty hack for centuries. It’s natural to want a glowing white smile, but not at the cost of oral health.
Foods that whiten teeth aren’t a myth, they really do exist, but should be used to supplement and complement your oral care rather than be the main protagonist. If you want a naturally white smile in a relatively short space of time, there are better (and arguably, safer) alternatives like professional dentist-led teeth whitening available.
If you liked this article and would like something similar on your dental website, get in touch with me at dentaldale.com and let’s talk about how we can start implementing content to promote authority and entice engagement today.