Thanks to three major US holidays: Halloween, Thanksgiving, and Christmas, the final months of the year bring an increase in sweet treats.
Whether it’s leftover Halloween candy or soon-to-be-baked pumpkin pie for Thanksgiving, many of us consume more sugar than usual this time of year. While often excused as part of the holiday fun, excess sugar can damage our teeth and lead to cavities and tooth decay.
The American Heart Association recommends that added sugars make up no more than six percent of daily calories — roughly 25 grams for women and 36 grams for men.
According to the US Centers for Disease Control and Prevention, 21% of adults aged 20 to 64 will have at least one permanent tooth with untreated decay in 2024. Among children aged two to five, 11 percent had at least one untreated cavity in their baby teeth.
As the holidays approach, New York City cosmetic dentist Dr. Catrice Austin says that by the end of December, our mouths may be suffering from what she calls a “sugar hangover.” During this period, he explains, the pH balance of our saliva—a key factor in maintaining oral health—can be disrupted, creating a more acidic environment that’s hard on teeth.
“All that dessert, candy and sugary drinks leave a trail of acids that drop our mouth pH from 7.0 to 4.5 — the level where tooth enamel starts to dissolve,” she says. Independentrefers to the outer layer of the tooth that protects the inner layer from damage. This acid attack can last 20 minutes or more after each sugary bite, and when sugar exposure is frequent, your mouth stays acidic almost all day long.
While brushing and flossing after eating sweets is essential, Dr. Austin notes that certain foods can act as “the best oral medicine” and help restore the pH balance to a neutral level.
Here are the foods and drinks that dentists say can help protect your teeth after overindulging on holiday foods this season.
Fruits and vegetables such as apples, carrots and celery
While fruits and vegetables are essential sources of vitamins and nutrients, they’re also great for your teeth. Dr. Austin – who hosts the podcast Let’s talk with a smile – Says that crunchy produce like apples, carrots and celery help stimulate saliva, which he calls the body’s “natural buffer system.”
“Saliva neutralizes acid, restores the pH to 7.0, and replenishes minerals like calcium and phosphate to repair early enamel damage,” he explains.
Saliva also carries “disease-fighting substances throughout your mouth to help prevent cavities and other infections,” according to the American Dental Association.
cheese
After a slice of pumpkin pie, dairy might be the next best thing. Christopher Tolmie, MD, a multi-practice dentist at PDS Health in Florida Independent Cheese provides calcium and phosphate that help repair tooth enamel, and plain yogurt can have a similar effect.
Both cheese and yogurt can help restore the mouth’s pH balance to a healthy range of six to seven, he adds. On the other hand, sugary foods can lower this level to 5.5 or less, creating an environment where cavities form.
Leafy vegetables
Austin also recommends leafy greens like kale and spinach to help with your overall oral health.
“They’re rich in minerals and folate, which strengthen gums and fight acid stress,” she says.
Additionally, their coarse texture gives your teeth a gentle scrub and helps remove food particles and plaque between brushes.
Unsweetened green or black tea
Of course, many drinks with added sugars such as soft drinks and artificial juices are not good for your teeth. However, that doesn’t mean you can’t have anything other than water. Tolmie recommends unsweetened green or black tea to keep your teeth healthy this holiday season.
“These teas have polyphenols, a compound that prevents bacteria from sticking to teeth,” he says.
According to a 2022 study published in MoleculesPolyphenols can help prevent bacteria from sticking to teeth, reduce plaque build-up, and reduce the risk of oral infections.
almonds
Almonds are another simple snack that helps increase saliva production.
“They’re packed with calcium and protein and help buffer acids,” says Dr. Steven J. Katz, an Ohio-based endodontist who specializes in treating the inner structures of teeth. They encourage saliva production and gently clean the teeth while chewing.
Sugar-free gum with xylitol
Although it’s best to avoid sticky foods and gum after eating a lot of sugar, some kind of gum is allowed. Dr. Katz recommends chewing sugar-free gum made with xylitol, “a naturally occurring sugar alcohol found in many fruits and vegetables” that has about half the calories of regular sugar. Xylitol may also prevent tooth decay by reducing the level of harmful bacteria in the mouth.
“Chewing sugar-free gum stimulates saliva flow, and xylitol specifically helps inhibit cavity-causing bacteria,” says Katz.
Review of 2022 in Journal of the International Society of Preventive and Community Dentistry They also found that consuming 5 to 10 grams of xylitol daily—including through chewing gum—significantly reduced the risk of cavities.
water
The easiest and most affordable way to protect your teeth after a bowl of candy? Drinking water — which Katz calls the most effective option.
“The water washes away food debris and bacterial acids that lead to decay. If it’s fluoridated, it also strengthens and regenerates tooth enamel,” he explains.
