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As the saying goes, you are what you eat. And your mouth is the perfect place to observe this. It's because lots of foods and beverages can cause plaque buildup, harming your teeth. There is a significant relationship between diet and whether or not you have a healthy smile or frequent dental visits. Long-term oral health can still be hard to maintain even with good oral hygiene (brush twice daily, floss once daily). Without brushing and flossing, plaque will harden and turn into tartar. Gum disease begins with gingivitis, which is caused by tartar above the gum line.

Plaque can cause havoc on your mouth, so what can you do about it?

Along with brushing and flossing your teeth twice a day, and checking with your dentist regularly, avoid or limit the foods listed below. To maintain healthy teeth and gums, eat various nutrient-rich foods, such as fruits, vegetables, proteins, calcium-rich foods, and whole grains. Eating certain foods helps prevent plaque and tooth decay. Some foods are worth seeking out, while others should be avoided.

1. Best – Milk

As a result of the lactic acid in milk, your enamel may become lighter. In addition, it stimulates saliva production, which is believed to help wash away bacteria that cause cavities. Also, milk's casein protein prevents stains, and plaque is prevented from accumulating when calcium phosphates are recruited by casein. In another 2014 study, casein was found to bind to polyphenols in tea, which prevents tannins from bonding to teeth and staining them. Lactic acid and casein are also contained in other dairy products, including cheese and yogurt.

Worst – Carbonated drinks

Even if the can says "diet," soda or pop offers little good. The effects of carbonated soda on your teeth are even more severe than those caused by methamphetamine and crack. Plaque produces more acid when carbonated sodas are consumed. You essentially coat your teeth with acid if you drink soda all day. As a result, you have less saliva because it dries out your mouth. Lastly, consuming dark-colored soda can discolor your teeth or stain them. After drinking a soda, don't brush your teeth right away. There is a possibility that this could speed up the decay process.

2. Best – Nuts

It is extremely healthy to snack on nuts to keep your teeth healthy. According to the American Dental Association, they contain calcium, which strengthens the enamel. Replace empty-calorie snacks with almonds.

Worst – Dried Fruits

People often mistake dried fruits for healthy snacks. Although that may be true, dried fruits such as figs, raisins, apricots, and prunes tend to be sticky. Because dried fruits are sticky, they easily cling to teeth and crevices, leaving sugar behind. When you do eat dried fruits, rinse your mouth with water afterward. You should then brush and floss. The new versions of dried fruits are less concentrated with sugar, making them a healthier choice!

3. Best - Fiber-rich fruits and vegetables.

According to the American Dental Association (ADA), fiber helps keep teeth and gums healthy. Additionally, they stimulate saliva flow. Taking these steps and caring for your teeth at home can prevent gum disease and cavities. It takes about 20 minutes after eating something high in sugar or starch for saliva to reduce the impact of acids and enzymes on your teeth. Phosphorus and calcium are both present in saliva. Consequently, teeth that have lost minerals due to bacterial acids are demineralized.

Worst – Citrus

Vitamin C is abundant in oranges, grapefruits, and lemons. Their acid content makes them more prone to decay since they contain more sugar. A drink can be acidified simply by squeezing lemon or lime into it. In addition, mouth sores can be irritated by citrus acid. Drink and eat them in moderation at mealtime if you want to get the antioxidants and vitamins they contain.

4. Best - Green and black teas.

Plaque bacteria are inhibited by polyphenols in both of these teas. In either case, these substances kill or prevent bacteria from multiplying. It prevents bacteria from growing and causes acid to attack teeth. Fluoride can also be found in tea, depending on your water.

Worst – Bread

When you're in the supermarket, take a second before considering the bread aisle, because when you chew bread, the starches break down into sugar in your saliva. A gummy paste is formed when the bread is chewed and sticks to crevices between teeth and cavities can result from that. For carb cravings, choose whole wheat or less-refined varieties because there are fewer added sugars in these, and they are more resistant to breakdown.

5. Best – Foods with Fluoride

It is beneficial for your teeth to drink fluoridated water or consume products containing fluoridated water. Dehydrated soups and powdered juices (if they are not too sweet) fit this category. The fluoride found in poultry products, seafood, and powdered cereals can be absorbed through the mouth through commercially prepared foods.

Worst – Ice

Ice is only water, so chewing it is okay, right? The American Dental Association disagrees. When you chew on hard substances, you are more likely to suffer dental emergencies, such as broken, chipped, cracked teeth or loose crowns. Using ice to keep beverages cold is fine, but chewing it isn't. Drink chilled water or drinks without ice instead of giving in to the urge to eat.

The same foods that are healthy for your body will also be healthy for your teeth. Keep your beverage choices limited to fluoridated water or unsweetened tea and opt for fresh foods whenever possible. Consume vitamin- and nutrient-rich foods every meal and avoid sugary or starchy foods. The rule of thumb is to brush twice a day and floss every day, regardless of what you eat or drink.