When most people think of foods that are bad for their teeth, they think of sugar. Our childhoods were filled with warnings about what eating too much candy could do to our teeth. But sweets, unfortunately, aren’t the only culprit. Many foods and beverages, especially ones that are highly acidic, can wear down the enamel that protects your teeth, a process known as tooth erosion. When the enamel wears away, it exposes an underlying material called dentin and leaves your teeth vulnerable to plaque and bacteria, which cause decay.

To better protect your enamel, try to avoid or limit the foods below.

Sticky candies and sweets.

We’ll start with the obvious. Even though sugar itself does not contain high levels of acidity, it promotes the growth of acid-creating bacteria in your mouth. And sticky treats can get stuck on your teeth for longer and cause even more decay. Also, keep in mind that sour candies are even worse for your teeth due to their high acidity level.

Carbonated soft drinks.

Not only are these drinks loaded with sugar, but they also often contain phosphoric and citric acids that wear away tooth enamel.

Fruit juice.

Drinking your fruit may sound healthy, but be mindful of your fruit juice intake. The most acidic fruit juices include lemon, cranberry, orange, and apple.

Citrus fruits.

Sorry again, fruit lovers. While oranges, grapefruits, and lemons are healthy nutritional options that are packed with vitamin C, their acid content can erode enamel. Try to eat these in moderation and rinse with water afterwards.

Refined Carbohydrates.

White breads, crackers, chips, and french fries, just to name a few— these simple carbs break down into sugars that mix with the bacteria found in your mouth. When they do, they ferment and create lactic acid, which is one of the leading culprits of tooth erosion.

Substances that dry out your mouth.

Your best defense against tooth trouble is saliva. Saliva helps wash away plaque, prevents food from sticking to your teeth, and may even help repair early signs of tooth decay and gum disease. Unfortunately, when your mouth is dry, the saliva level in your mouth gets too low to do its job properly, which can lead to tooth erosion. Examples of foods and drinks that dry out your mouth excessively include alcohol, some medicines, and coffee.

So, what should you do for healthy enamel?

You can still enjoy the foods mentioned above, just keep them in moderation and try eating them alongside foods low in acidity. Some of these low-acid foods include nuts, cheese, melons, bananas, apples, eggs, vegetables, fish and other lean meats, and whole grains. Keep your mouth hydrated by drinking plenty of water and by chewing sugar-free gum after meals and snacks to help neutralize the acids released by foods and plaque. And of course, practice good oral hygiene and see your dentist regularly for cleanings!

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