Updated “Dietary Guidelines for Americans” earn a solid B-grade for oral health support
We are what we eat, and what we drink matters too. Food (and beverages) are medicines that can help prevent and improve chronic health conditions, including oral health.
Oral health is an essential part of overall health.
Statements from the updated “Dietary Guidelines for Americans” with a high potential to impact oral health:
“Limit Highly Processed Foods, Added Sugars, & Refined Carbohydrates”
“Hydration is a key factor in overall health. Choose water (still or sparkling) and unsweetened beverages.”
“Eat a variety of colorful, nutrient-dense vegetables and fruits. Eat whole vegetables and fruits in their original form. Frozen, dried, or canned vegetables or fruits with no or very limited added sugars can also be good options.”
“Prioritize high-quality, nutrient-dense protein foods as part of a healthy dietary pattern.”
“Consume meat with no or limited added sugars, refined carbohydrates or starches, or chemical additives.”
“Consume Dairy”
“Prioritize fiber-rich whole grains”
“Limit Alcoholic Beverages”
What’s missing from the guidelines - why not an A-grade?
Encouraging tap water with fluoride
A greater emphasis on beverage choices overall, including the concept of limiting acidic drinks
A more direct emphasis on fiber
An emphasis on avoiding consuming meals alone and the mental health impacts of community and food as an expression of culture
Calling Americans’ attention to added sugars and all the places they hide in our food and drinks is helpful for oral health. The understanding of sugar’s role in how someone gets a cavity (tooth decay) is continuously evolving. In general, the frequency and consistency of the sugar source matter most because healthy saliva can cleanse the mouth in about 20-40 mins. So, if something is consumed in one mealtime sitting, like a dessert item, it’s generally less of a risk to oral health - especially if you are having tap water containing fluoride with the meal. Whereas, a bowl of candies or crackers that you might have a handful of each time you pass the bowl, spread over hours, is arguably a higher risk to your oral health. Remember, carbohydrates break down to sugars, and they can contribute to tooth decay, too.
Research is pointing to arginine-rich foods, including lean proteins like chicken, turkey, and fish prepared in healthy ways, and many types of nuts, seeds, legumes, and dairy, as supporting oral health by disrupting dental plaque formation, helping to neutralize mouth acidity, and strengthening teeth as they remineralize.
Dairy, including milk, cheese, and yogurt, as well as the family of darker and leafy vegetables like broccoli, spinach, and kale, all contain calcium to support healthy teeth.
Limiting alcohol (and tobacco) use is one of the ways to help reduce your risk of developing oral cancer.
No health guidance is perfect. This blog article is not meant as professional advice. Consult your healthcare professionals before making any changes to your diet or nutrition plan.
Read more about oral health and nutrition.