Some of the healthiest foods on your plate could be quietly damaging your smile, according to a leading dentist. Dr Deepa, a cosmetic and general dentist at Whites Dental with nearly two decades of experience, has warned that a surprising range of nutritious staples that can erode enamel, stain teeth, and fuel harmful bacteria. This includes fruit, condiments, and popular drinks.
“People often assume that if something is good for your body, it must be good for your teeth too, but that’s not always the case,” she said. “Even healthy snacks can wear away enamel or leave sugars behind that feed bacteria.”
Here are the seven common culprits she says could be harming your teeth, despite their health halo.
1. Citrus Fruits
While oranges, lemons, and grapefruits are rich in Vitamin C, they also pack a punch of citric acid that can wear down enamel, especially when consumed in juices or on an empty stomach.
“Rinse with water after eating citrus, and don’t brush right away, wait at least 30 minutes,” Dr Deepa advises.
2. Dried Fruits
Raisins, apricots, and dates are often seen as healthier alternatives to sweets, but they’re just as sticky and sugary, and even worse for your teeth.
“The sugar clings to your teeth and keeps feeding bacteria,” she warns. Fresh fruit is a better option.
3. Sports and Energy Drinks
Often loaded with sugar and acid, these drinks can erode enamel and accelerate decay.
“They’re marketed as healthy, but many are worse than fizzy drinks for your teeth,” Dr Deepa says. Use a straw and rinse with water if you do consume them.
4. Tea and Coffee
Your daily brew might be staining your teeth more than you realise.
“Tannins in tea and coffee cling to enamel, dulling your smile,” says Dr Deepa. She recommends lighter brews and regular professional cleanings.
5. Tomato Sauces
A staple in everything from pasta to soups, tomato sauces are both acidic and prone to lingering on teeth.
“They can cause both erosion and staining,” she explains. Pairing them with cheese can help neutralise acid.
6. Vinegar-Based Foods
Pickles, gherkins, and tangy salad dressings contain high levels of vinegar, which can soften and wear away enamel.
“It’s better to eat them as part of a meal rather than as a standalone snack,” she suggested.
7. Berries
They’re rich in antioxidants, but blueberries, blackberries and similar fruits can stain teeth thanks to their dark pigments.
“They’re great for your health, just rinse or brush after eating them,” Dr Deepa advises.
You don’t have to ban these foods entirely, but Dr Deepa said should be mindful of how and when you consume them.
“Protecting your teeth doesn’t mean cutting out all healthy foods,” she says. “It’s about balance, staying hydrated, rinsing after acidic foods, and maintaining good oral hygiene.”
