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in Health and Wellness· Our Blog· Sweet Home

How to Make Meals with Foods That Whiten Teeth

Did you know that certain foods whiten teeth?  And because all of us want to put our best smile forward, learning which foods to choose for a whiter smile and incorporating them into your meal plans is a win-win for both you and your family.woman in a meadow smiling

When you are on your weekly grocery run, you might not be thinking as much about how white your choices might (or might not) make your teeth. However, if you live with dental issues or are simply looking for a way to whiten your smile, you can start improving your oral health with your grocery list.

food whitening grocery list

Auraglow prepared the above printable grocery list to help you determine the best foods to add to your grocery cart to help keep your smile happy. They even suggest small additions to specific meals that will make your dinner table a bit better for tooth whitening.  So check out their post, too, and get this free printable grocery list here.

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Foods That Whiten Teeth

Several foods have the specific nutrients you are looking for when it comes to keeping your teeth whiter. In general, these are foods with vitamin C that have natural teeth whitening properties or cheeses high in calcium. Fibrous vegetables like celery and broccoli and fruits like apples and kiwi can act like little toothbrushes during meals to ward off discoloration and tooth decay.

basil, carrots, and onions for whiter teeth

Looking for another food that can help beat back the microbes in your mouth, leading to poor oral hygiene? How about an onion? While it won’t improve your breath, onions are actually great for your teeth because of their antimicrobial properties. 

For example, consider adding basil to your pizza to ward off tomato sauce’s acidic effects. Or how about being more conscious about adding onion to your cheeseburger. If you choose between blueberries and strawberries for your next fruit side dish, consider that the high vitamin C content in a strawberry can help keep your teeth straight and white, while some other berries have acids that lead to staining. And, when building a salad, consider adding carrots rich in keratin and Vitamin A, two ways to help build stronger tooth enamel.

Foods and Drinks to Avoid

list of foods and things to avoid that discolor teeth

The above list gives some examples of foods to only eat in moderation if you want to keep your smile bright. Obviously, sugary snacks can lead to tooth decay, but while red wine might have clear staining potential, white wine is actually similarly bad for your teeth because of the tannins and acids in it. If you are really self-conscious about your smile, consider sipping the beverages that stain teeth through a straw rather than out of a cup.

Making the conscious choice to switch out foods that lead to tooth decay with those that encourage healthy oral health isn’t complicated. In many cases, it’s a question of just adding some touches to your recipes so that the smiles you see at mealtimes are the brightest ever.

Why These Foods Whiten Teeth

It all boils down to this – some foods naturally whiten teeth through their nutritional value, while other foods whiten teeth by acting as abrasives that remove particles that lead to discoloration and decay.  So let’s explore why they work!

Make Teeth Whiter with Milk!

bottles and jugs of milk - foods that whiten teeth

Why milk works – full of bone-fortifying calcium, milk protects your teeth’s enamel and fights tooth decay.  And it’s white!  Plus, as a non-acidic food product, it won’t stain your teeth.

Make Teeth Whiter with Broccoli!

bright green broccoli in a white bowl with and green and white checkered kitchen towel

Why broccoli works – broccoli is like a superfood when it comes to overall health, and the health of your teeth has an even greater advantage when you incorporate broccoli into your diet.  Raw broccoli’s slight course structure acts as an abrasive while chewing, and it stimulates saliva, washing away plaque as you go.  Not only that, broccoli is high in calcium and iron, so on top of protecting your teeth’s enamel, the iron provides your tooth enamel with a protective coating.

Make Teeth  Whiter with Strawberries!

bright red juicy strawberries in a white teacup - foods that whiten teeth

Why strawberries work – you might think eating strawberries is counterintuitive to whiter teeth. After all, they are red!  But strawberries contain malic acid, an enzyme that whitens teeth.  Rich in Vitamin C, strawberries have antimicrobial qualities that work at removing stain-inducing bacteria from your mouth.  Fewer bacteria, less tartar build-up!

Make Teeth Whiter with Kale!

Wire basket full of beautiful kale

Why kale works – is there anything about kale that’s bad for you?  Probably not.  Oftentimes we are reluctant to include it in our diet because its course structure makes it tough to chew.  But that’s exactly why kale is good for whitening teeth.  High in fiber, kale’s crunchy texture is the perfect choice for cleansing your teeth as you eat!  Here’s my rule-of-teeth-whitening law:  the harder crunchy fruits (think apples) or vegetables (think carrots and celery) are to chew, the more natural teeth cleaning and flossing occurs!  So, kale fits into this category, too.  Here’s a grocery shopping tip as respects kale:  save yourself some work and choose kale that already has the tough stem removed and is chopped.  And, there are salads kits available full of this lovely, healthy veggie!

Make Teeth Whiter with Almonds!

blue bowl full of whole almonds - foods that whiten teeth

Why almonds work – with an abrasive quality, almonds, along with walnuts and cashews, clean and buff surface stains on your teeth as you eat them!  So, grab a handful as a snack now and then and let them do their magic.  Eat them sparingly, though…they are high in calories, plus the hard texture of almonds can be hard on your bite.

Make Teeth Whiter with Quinoa!

bowl of uncooked quinoa surrounded by beautiful fruits and veggies

Why quinoa works – high in calcium and protein plus rich in fiber, quinoa is a good choice for whiter teeth.  Also, as a complex-carbohydrate, quinoa puts the kibosh on mouth bacteria because quinoa and other whole grains are harder to digest.  Add in broccoli, carrots, onions, and other tooth-friendly veggies, and you’ve got the perfect meal.

Make Teeth Whiter with Bleu Cheese and Basil!

wheel of bleu cheese with wedge cut out with basil on the side

Why bleu cheese works – all cheese has calcium, phosphorus, and lactic acid plus tooth enamel-protecting protein.  Plus, they increase your mouth’s saliva, which washes away all that bad stuff – acid, bacteria, and sugar.  Consider eating more firm cheeses like Monterey Jack and cheddar, aged cheeses like Parmesan, and soft-ripened cheeses like blue, brie, and camembert to keep your mouth with a happy equilibrium.  By the way, processed cheese does not have the same teeth-enhancing qualities!

Why basil works – with natural oils and antibiotic acids that inhibit bacteria growth, basil is another great choice to add to other foods to counterbalance stains.  For example, like the pizza example above, if eating pasta with a red tomato-based sauce, be sure to scatter lots of basil on top to offset any damage done by the offending stain-producing food.

Make Teeth Whiter with Pineapple!

pineapple wedges on skewer in a bowl ready to eat

Why pineapple works – pineapple contains bromelain, an anti-inflammatory enzyme that’s an effective stain and plaque remover.  Bromelain is so effective that it is used in many kinds of natural toothpaste and whitening toothpaste.  So skewer yourself a wedge of pineapple the next time you are craving a popsicle!

Make Teeth Whiter with Yogurt and Kiwi!

jar of yogurt with chia seeds topped with sliced kiwi - foods that whiten teeth

Why yogurt works –  with lactic acid an active ingredient in yogurt, it works like other calcium-rich foods such as milk and cheese in curbing bacteria and strengthening tooth enamel.  This one has chia seeds and is topped with kiwi, one of the power-house fruits on the white-smile list.

Why kiwi works – calcium-rich kiwi is one of those surprising choices because, after all, who woulda thunk?  Also, they are fiber-rich, adding to their tooth whitening power.

Make Teeth Whiter with Salmon!

raw salmon with lemon slices and rosemary - foods that whiten teeth

Why salmon works – another calcium-rich superfood, salmon is also packed with Vitamin D and Omega-3 fatty acids.  With too many benefits to list,  here’s a link to a post on Healthline that explains it all!  True confession:  Charlie dislikes salmon, and I love it.  So, to get my salmon fix, I make myself a bagel topped with Nova Atlantic Salmon about once a week.  I smear a plain bagel with cream cheese, sprinkle on capers, add a layer of thinly sliced red onion, top that with a slice of tomato and top it all off with a layer of thinly-sliced smoked Nova Atlantic Salmon.  Delish!  As I’m eating it, I say, “this is sooo delicious,” and Charlie laughs because I say that every.single.time!

Make Teeth Whiter with Lemons!

water glasses with sliced lemon, mint leaves, and raspberry - foods that whiten teeth

Why lemons work – water elicits saliva production, and saliva helps to keep your teeth white.  Add lemon slices to the mix, and you have the perfect tooth whitening drink.  The tart quality of lemon increases saliva production, so while you think it might be counterintuitive to use lemon because of its acidic qualities, the opposite is true in moderation.  Don’t overdo this trick –  twice a week at most.

Make Teeth Whiter with Cauliflower!

cauliflower florets in a green dish

Why cauliflower works – like broccoli, raw cauliflower strips away stains as you chew, causing you to naturally increase the saliva in your mouth, thereby reducing harmful bacteria.  High in fiber, one serving of cauliflower contains 100% of your daily requirement of Vitamin C.

How to Make Meals with Foods that Whiten Teeth

Start planning your teeth-whitening meals with a few recipes from Toot Sweet 4 Two!  I’ve rounded up quite a few of my recipes that include these superfoods in them to whiten teeth, and I’ve lumped them into categories for breakfast, lunch, dinner, appetizers, sides, salads, and desserts!

Please note:  for the best tooth-whitening benefits, the fruits and vegetables listed in this post above should be eaten raw.  Most of my recipes contain these veggies in them, but they are cooked.  I say what the heck!  Fruits and veggies are good for you no matter how you eat them, right?  In each of these recipes in the following lists, I’ve included the tooth-whitening properties of that recipe for your convenience in choosing the right recipes to whiten teeth!

Whiten Teeth Naturally with these Breakfast Ideas

Breakfast Ideas to Whiten Teeth

Timelessly Classic but Easy Quiche Lorraine – lots of dairy, both cheese and milk!

Garden Full of Goodness Breakfast Burritos – garlic and cheese for the win!

Sam I Am Green Eggs and Ham Quiche – dairy rules!

Sinless Strawberry Protein Smoothie – what’s not to love!

Minute Saver Weetabix with Yogurt and Berries – yogurt, but switch the berries to strawberries!

Morning, Noon, or Night Black Fig Parfaits – more yogurt!

Whiten Teeth Naturally with these Lunch Ideas

Lunch Ideas to Whiten Teeth collage

One-Pot Chunky Potato Bacon Corn Chowder – dairy is the star!

Veggielicious Crunchy Tuna Salad – raw carrots, celery, and red onions plus other raw veggies make for one delicious tuna salad!

An Irishman’s Pot O’Gold Potato Cheese Soup – cheddar cheese, milk, and cream = yum!

Scratch-Made Turkey Noodle Soup for a Crowd – cooked carrots and celery, but even so, deliciously healthy for you because of the bone broth!

Whiten Teeth Naturally with these Dinner Ideas

Dinner Ideas to Whiten Teeth

Blue Jack Turkey Sliders with Bacon Jalapeno Chutney – Monterey Jack and blue cheese

Not-Your-Average Garden Vegetable Tuna Casserole – lots of cheese and cooked carrots, celery, onion, broccoli, cauliflower, and more!

Mickey’s Cajun Spice Salmon Caesar Salad – salmon; need I say more?

Thai-Inspired Veggie-Topped Turkey Flatbread Pizza – barely baked carrots and onion plus lots of gooey, melted cheese!

Whiten Teeth Naturally with these Appetizers and Snacks

Appetizer Ideas to Whiten Teeth

Easy Bacon-Wrapped Shrimp Luau Bites – a double-dose of pineapple!

Charcuterie Made Easy:  Make This Party Cheeseboard in a Flash! – lots of cheese!

Flavorlicious Kale Chips with Roasted Garlic and Sea Salt – kale made into snack food!

Kyle’s Killer Crab-Lovers’ Ceviche Del Mar – lemons and raw onion (plus crab and shrimp – white shellfish although not salmon!)

Harvest-Time Roasted Pumpkin Seeds with Sea Salt – pumpkin seeds to nibble on!

Lite Cheesy Jalapeno Popper Dip – You Won’t Miss the Calories! – garlic, cream cheese, Greek yogurt, cheddar cheese, mozzarella cheese, Parmesan – did I say cheese?

Lorraine’s Partytime Hot Chicken Enchilada Dip – cream cheese and sharp cheddar cheese mixed with more stuff and baked!  Delish!

Crushin’ On Sweetheart Strawberry Crostini – fresh strawberries, mascarpone cheese, basil, and lemon peel = a match made in heaven!

Made-in-Minutes Velvety Mushroom Crab Dip – cream cheese is the base for this delicious dip!

Whiten Teeth Naturally with these Side Dishes

Side Dish Ideas to Whiten Teeth

Satisfying and Comforting Busy Day Vegetable Gratin – milk and cheddar cheese and while not raw veggies, this casserole contains broccoli, carrots, and cauliflower!

Exceptionally Easy Cheesy Broccoli Casserole – cream cheese and cheddar cheese, but with frozen broccoli!

Thyme Roasted Carrots with Toasted Walnuts – walnuts, although the carrots are roasted!

Out-of-this-World Zucchini Moons with Parmesan and Pine Nuts – cheese and pine nuts take this zucchini over the top!

Whiten Teeth Naturally with these Salads

Salad Ideas to Whiten Teeth

Grilled Black Figs on a Cloud of Burrata – creamy, cheesy goodness!

The Best Ever Restaurant-thentic Mexican Caesar Salad Dressing – while this does have nuts in it (pepitas), they are pulverized in a blender!   So, it’s tooth-whitening properties are cheese and garlic.  However, that all could be offset by its fabulous green color (not sure if it would stain, although usually green foods are not listed as stain-producing foods).

Sweetheart Strawberry Salad with Blushing Berry Dressing – strawberries and cheese is always a good combination!

Oh-So-Good Summer Berry Chicken Salad Extraordinaire – strawberries, walnuts, and Feta cheese with other berries; change the berries all to strawberries!

Summer’s Best Peaches with Mascarpone and Passionfruit Drizzle – mascarpone cheese is the special tooth-whitening ingredient!

Bonus Content:  Desserts

Dessert Ideas

Okay, okay – this category is a bit of a stretch as far as teeth-whitening is concerned because they all contain copious amounts of sugar!  But, I’m sharing them anyway, because if you have to cheat, why not cheat with desserts that contain a bit of tooth-whitening properties!  I’m just sayin’!

White Chocolate Bread Pudding with Brown Butter Rum Sauce – both cream and milk makes this an amazing dessert!

Good Old-Fashioned Butterscotch Walnut Squares a la Chris – walnuts in every chewy bite!

Season’s Best Fresh Strawberry Pie – fresh strawberries; not baked!

Insanely Good Peach Pineapple Dump Cake That Will Blow Your Mind! – pineapple and walnuts have starring roles!

Endless Summer Strawberry Icebox Cheesecake – full of fresh strawberries and cream cheese!

In conclusion, incorporating any or all of these foods into your meal plans will whiten teeth the natural way plus provide many more health benefits!

Pint It - Pinterest sharing graphic

collage of various foods that whiten teeth

Will you do me a favor?  Will you share my post on social media?  Various photos throughout this post are pinnable; plus, I’d really appreciate it, so thank you!  And join my newsletter, and I’ll send you a freebie!  Look for the various sign-up options on this post and in the sidebar.

Tootles,

Other Posts from Toot Sweet 4 Two’s Archives:

Strawberry Icebox Cheesecake on a silver platter surrounded by fresh strawberries

Strawberry Icebox Cheesecake

tuna casserole in a baking dish full of veggies and topped with melted cheese

Not-Your-Average Garden Vegetable Tuna Casserole

Easy Party Cheeseboard - closeup of cheese and summer sausage

Charcuterie Made Easy:  Make This Party Cheeseboard in a Flash!

You Might Also Like:

Strawberry Cream Cheese Pie by Beth from Small Town Woman

Chickpea Carrot Salad Sandwich by Tania from Cooktoria

Italian Cream Cheese Stuffed Celery by Stephanie from Plain Chicken

Filed Under: Health and Wellness, Our Blog, Sweet Home Tagged With: meal planning

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About

I’m Carole, wife to Charlie (25+ years), mom to a boy named Coco, writer, storyteller, home chef, and recipe developer, budding photographer, occasional crafter who loves family and friends, parties and tablescapes, and all things blog. Join me as I COOK, CREATE, INSPIRE.

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