Dentists say these foods can be surprisingly bad for your teeth, and this common habit can make it worse

When it comes to taking care of your teeth, many people have the basics down: brush twice a day, floss and go easy on the sweets. “But sugar isn’t the only thing that can damage teeth,” says Sandip Sachar, a New York City dentist with over 20 years of experience. Even foods that seem healthy can be a problem. “A lot of people assume that if something is healthy, it must be good for their teeth too. That’s not always the case,” says Nayson Niaraki, an orthodontist and cofounder of Smilebar in Boston.

It’s not only about cavities, either. Some foods and drinks can wear away enamel, a process known as tooth erosion, and the American Dental Association (ADA) says that damage can be permanent. If enough enamel wears away, you may need dental work to repair and protect your teeth.

To help keep your teeth healthy and out of the dentist’s chair (except for your routine cleanings), we spoke with three dentists about foods and drinks that can be as damaging as traditional sugary ones, as well as a common post-meal habit that may seem helpful but can backfire.

Sugar isn’t the only culprit

Beyond sugar, Sachar says three factors determine how hard a food is on your teeth. “I tell my patients, acidity, how sticky a food is and how long it stays in contact with the teeth can also matter.” Here’s how each one works, and examples of foods that fall into each category:

5 foods and drinks dentists say to watch

1. Dried fruit. “Dried fruit is one I always mention,” says Niaraki. “Raisins, dates, dried mango. They’re full of natural sugar, but what makes them particularly bad for teeth is how sticky they are. They get caught between teeth and can stay there for quite a while.”

2. Crackers (and other starchy snacks). “Foods like crackers, pretzels and potato chips break down into simple carbohydrates and can become a sticky paste that may remain around the teeth without getting easily washed away with saliva,” says Sachar. “Constantly grazing on them can create an environment that favors tooth decay.”

3. Lemon water. You may already be cautious about sipping lemonade or orange juice all day. But one acidic drink Niaraki often sees among health-conscious patients is lemon water. “They think they’re doing something healthy, and in many ways they are, but lemon is very acidic. If you’re constantly sipping it, you’re repeatedly exposing your enamel to acid,” he explains.

4. Pickles. Both Niaraki and Sachar put pickles on the list because of the vinegar. “Pickles are another surprising one,” says Niaraki. “I’m not saying you should stop eating pickles, but if you’re eating acidic foods all day, it can eventually take a toll on your enamel.” Sachar agrees that the biggest concern is frequent exposure, not an occasional pickle as part of a meal.

5. Sports and energy drinks. Jonathan Richter, a periodontist and prosthodontist in New York City, says these drinks can pack a one-two punch of sugar and acidity. The ADA goes further, naming soft drinks, especially soda and sports drinks, as a primary risk factor behind erosion, and noting that even sugar-free versions tend to be acidic.

Wait to brush after acidic foods and drinks

Just finished a bowl of pasta with red sauce or a soda? Don’t break out your toothbrush just yet. Sachar and Niaraki both recommend waiting about 30 minutes to brush after eating or drinking something acidic. Sachar explains why: “These acidic beverages can soften the enamel, and waiting 30 minutes can allow the saliva to neutralize the acids in the mouth and allow the softened enamel surface time to re-harden.”

The ADA also advises waiting to brush, but recommends waiting a full hour after acidic foods or drinks.

In the meantime, all three dentists recommend following up with water. Swishing with plain water helps clear away leftover food and acid, and Richter says to rinse first, then brush later. He also suggests chewing sugar-free gum, which can stimulate saliva, your mouth’s natural defense against acid. You should still brush twice a day with fluoride toothpaste, just not right after something acidic. The ADA also suggests looking for products with its Seal of Acceptance, including sugarless gum, mouth rinses and toothpastes that have earned it for helping protect against enamel erosion.

Tips for keeping your enamel strong and cavities at bay

Beyond waiting to brush, here are a few more habits our experts recommend.

Eat or drink acidic and sugary things with a meal, not throughout the day

The No. 1 tip our experts shared was to focus on frequency. “One thing I wish more people understood is that how often you eat something can matter just as much as what you eat,” says Niaraki. “I’d much rather someone eat a few crackers with lunch than keep a bag at their desk and snack on them all afternoon.”

Richter says the amount of sugar and acidity still matters, but “sipping a sweetened or acidic beverage throughout the afternoon repeatedly exposes teeth to acid. Having it with a meal generally reduces that prolonged exposure, and meals stimulate saliva, which helps clear food and neutralize acids.” As he puts it, “The goal is to reduce repeated exposure while keeping foods people enjoy.”

Drink plain water between meals

Sipping all day is a problem for sugary or acidic drinks, but not for water. Richter says teeth benefit from breaks between eating and drinking, with plain water in between. Per the ADA, water helps clean your mouth, dilutes acids produced by bacteria and is needed for saliva production, an essential defense against tooth decay. The ADA also points out that fluoridated water can help strengthen teeth and prevent cavities.

Use a straw for acidic drinks

To help minimize the amount of acid your teeth are exposed to, Sachar recommends drinking acidic beverages, such as citrus juices and lemon water, with a straw. You can keep reusable straws at home and in the car. Also, look for water bottles with straws, but be careful not to drink very hot liquids, like freshly brewed coffee, through a straw, as you may burn the roof of your mouth.

Clean between teeth daily

Because many of these foods like to sneak into the cracks between your teeth, Richter and the ADA recommend cleaning between your teeth daily. And for floss-haters, some studies suggest water flossers can be just as effective (though doing both is often recommended). Talk with your dentist or dental hygienist about the best option for you and tips for getting your technique right.

Brush twice daily with fluoride toothpaste

To help prevent cavities and gum disease, the ADA recommends brushing your teeth twice a day for two minutes with fluoride toothpaste.

Meet our experts

• Nayson Niaraki, DMD, MS, orthodontist and cofounder of Smilebar in Boston

• Jonathan Richter, DDS, FAGD, periodontist, prosthodontist, implant dentistry specialist at Manhattan Oasis Dentistry

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.