Free, free, free!!
You get free cavities for every chocolate you eat.

But that’s not a bold claim, there’s reality behind it.
Then I became more curious about what these dentists eat to keep their oral health perfect.

I asked Dr. Pooja Siwach about this, and she shared a few things she eats (and a few things she avoids) for smart dental health.
But first, meet Dr. Pooja Siwach

She’s an oral health educator and oral pathologist on a mission to raise awareness of oral health and hygiene.

She gave me a list of things she eats, and here they are:

Things she consumes for smart dental health

Dairy products

Dr. Pooja suggested that she consume dairy products like cheese, milk, curd, etc. These are high in calcium and phosphates, which strengthen enamel.

Enamel is the outer cover on teeth that protects them from cavities and wear & tear.

We need 600–800 g of calcium per day, and dairy products are an excellent source for that.
Calcium and phosphorus present in milk and its products are excellent sources for remineralizing enamel.
Casein, a protein present in milk, prevents tooth erosion.

Cheese after dinner is considered great for teeth. It helps in neutralizing the acid in the mouth, reducing the risk of tooth decay.

Green leafy veggies

Green leafy veggies are also a great source of calcium, which helps in strengthening the enamel.
Green veggies are often rich in folic acid (vitamin B9). Folic acid is essential for cell growth and tissue repair of the gums. It further prevents inflammation and gum diseases like gingivitis.

Green leafies are packed with vitamins C, A, and K, which help in healing and repairing against bacteria.

Fruits ( especially the ones with Vit K )

Dr. Pooja also includes fruits in her diet. She says fruits like apples, oranges, kiwis, guavas, etc. increase salivation, which neutralizes citric and malic acids and reduces cavity-causing bacteria.

Fruits are also rich in antioxidants like flavonoids, which help fight gum diseases, inflammation, and may even slow down periodontal disease.
Also, let’s not ignore that many fruits like amla, which are rich in vitamin C, are essential for producing collagen, which is important for maintaining and repairing gums.

Next, let’s look at another food category Dr. Pooja include into her routine: Nuts and seeds

Nuts and Seeds

Dr. Pooja includes nuts and seeds as a healthy snack, as these are rich in calcium, phosphorus, magnesium, vitamin E, etc.
These increase saliva production, which helps in washing away food particles, neutralizing acids, and protecting teeth from decay.

Nuts and Seeds also help in controlling blood sugar levels. Nuts and Seeds are low on the glycemic index and won’t spike blood sugar unlike refined carbs, and that makes them tooth-friendly.

Green Tea

Dr Pooja also consumes green tea, which helps in reducing inflammation.
Polyphenols in green tea neutralize free radicals, which causes oral damage and even gum infection and irritation

She further, Green tea is even effective against gum bleeding and bad breath.
You can use green tea as an herbal mouthwash and even chewing gum

Fatty fish

Omega-3s found in Fatty fish are known to be effective for the treatment of periodontitis.
Fatty fish are not just good for heart health but also a great source of vitamin D, which keeps teeth and jawbones strong.

Salmon, sardines, and anchovies ensure less tissue breakdown and better oral health.

Additionally, Dr. Pooja also recommends sugar-free gum, which reduces plaque and cavity-causing bacteria.

Now that we know what Dr. Pooja includes in her diet, let’s look at the foods she avoids to ensure optimal dental health.

What this dentist avoids for pleasant dental care

There are things that Dr Pooja strictly avoids for pleasant dental care.

Here they are:

Sugary foods & drinks

Sugar serves as a primary source for harmful bacteria. These bacteria metabolize sugar, producing acids that demineralize tooth enamel, leading to cavities.

Even a study supports this claim. According to it, limiting sugar consumption is crucial for preventing tooth decay.

Sticky sweets

Sticky sweets get stuck to teeth without us knowing, which can lead to sugar exposure and acid production.
Even if taken, it’s advisable to rinse, brush, and floss after eating.

Excessive citrus foods and juices

Dr. Pooja recommends vitamin C, but she also says to avoid citrus foods and juices, as they can erode the enamel over time.
Often, people consume them and forget to rinse. Well, that habit is damaging the teeth.

Cola and acidic beverages

Another thing she strictly avoids is Cola and other energy drinks, as they are acidic in nature and high in sugar, contributing to enamel erosion.

Soft drinks have both acidogenic and cariogenic potential.
Severe decay is found in regular drinkers.

Refined carbs

Last but not least, Dr. Pooja avoids refined carbs.
In a study, it was found that foods with a high glycemic index (GI), which are more rapidly digested, result in higher chances of oral bacteria.

She recommends that individuals with poor dental health focus on consuming diets containing carbs that are slowly digested and absorbed for smart dental health.

Studies show that starchy foods, like those that are more rapidly digested, have a similar or greater potential than sugary foods to drop plaque pH, and may therefore pose an increased risk of dental caries

What else did she tell

Other than the food she eats and does not eat, Dr. Pooja suggested flossing and rinsing after eating anything.
Brush twice a day and make sure to clean the tongue as well. And visit the dentist every 3-4 months.

She focuses on treating the root cause, rather than opting for a quick fix.

Conclusion

This chat with Dr. Pooja made one thing super clear:
Your mouth is the mirror of your lifestyle
If you’re eating junk, your teeth will show it.

The good news? Oral care doesn’t have to be complicated.
Just a few smart swaps, regular hygiene habits, and being more observant can save you pain, money, and dental trouble later.

So tell me,
What’s one smart habit you follow (or want to start) for smart dental health?
Drop it in the comments

Keep smiling