10 Foods That Naturally Whiten Your Teeth (Backed by Science!)

Looking for a brighter smile without resorting to harsh chemicals or expensive treatments? Nature has you covered. The following foods you can eat every day can play a surprising role in removing surface stains and promoting whiter, healthier teeth. While these foods typically won’t make your teeth as white as can be achieved by the professional whitening products used at Family & Cosmetic Dentistry of Murfreesboro, they may help in keeping your teeth healthy.

Here are 10 foods that are not only good for your overall health but can also help whiten your teeth naturally:

1. Apples
   Crunchy and high in fiber, apples scrub away plaque and surface stains. They also stimulate saliva, which is your mouth’s natural defense against staining. An apple a day may keep the cavity bugs away!

2. Pineapple
   This tropical fruit contains bromelain, an enzyme known for its stain-fighting properties. It also boosts saliva production, which helps wash away food particles. Bromelain may also help break down dental plaque and has some anti-inflammatory effects on gum tissue.

3. Celery
   Nature’s toothbrush! High in water and fiber, celery stimulates saliva and massages gums as you chew. It’s also great for rinsing away bacteria. Celery also contains vitamins A and C which are both needed for strengthening tooth enamel.

4. Carrots
   Similar to apples and celery, raw carrots clean teeth and gums as you chew. They’re also rich in vitamin A, which supports gum health.

5. Broccoli
   Raw broccoli florets are coarse and fibrous, making them great for scrubbing teeth. They also coat your enamel with iron, which may provide some protection from acid erosion.

6. Cheese
   A great source of calcium and phosphorus, cheese helps strengthen enamel and neutralizes acids in the mouth. Firm cheeses like cheddar are especially effective at cleaning teeth. Casein is a protein in cheese that can protect the tooth enamel from cavity-causing acid attacks.

7. Nuts
   Due to their calcium and phosphorous nutrient content, nuts can help strengthen enamel and stimulate saliva production to help wash the teeth clean. Being low in carbohydrates means they have less risk of causing cavities.

8. Strawberries
   These sweet, red berries contain malic acid, citric acid, ascorbic acid which acts as a natural enamel cleanser when eaten (not in excess!)

9. Water
   It may sound simple, but drinking water throughout the day helps rinse away food particles, sugars, and acids that can lead to discoloration.

10. Baking Soda (in moderation)
    While not technically a "food," baking soda is a natural whitening agent found in many toothpastes. Mix a small amount with water and gently brush—but avoid overuse, as it can be abrasive.

Foods to Avoid for a Whiter Smile

If you're trying to maintain a white smile, you may want to limit or rinse after consuming the following:

• Coffee and tea

• Red wine

• Dark berries

• Soda and sugary drinks

• Soy sauce and balsamic vinegar

Conclusion

Adding these natural teeth-whitening foods to your diet can help brighten your smile while promoting better oral health. For best results, pair them with daily brushing, flossing, and professional cleanings.

Want to take your smile to the next level? Contact Family & Cosmetic Dentistry of Murfreesboro to schedule a professional whitening consultation. Let’s get your smile sparkling! 615-893-5500