We need to eat and drink regularly to stay healthy. Food gives us nutrients, and drinks help keep us hydrated and protect us from illness.

But some foods and drinks can harm our teeth. Knowing what to cut down on – and what to choose instead – can help keep your mouth healthy.

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What foods cause tooth decay?

All types of sugar can cause tooth decay.

Sugar comes in many forms. Ingredients that end in “-ose” are sugars, such as:

• Glucose.
• Fructose.
• Sucrose.
• Dextrose.
• Maltose.
• Lactose.

Many processed foods contain sugar. The higher the sugar appears on the ingredients list, the more sugar the product contains.

Some foods have hidden sugars, including:

• Baked beans.
• Pasta sauces.
• Ready meals.

Where possible, try to choose low-sugar or no-added-sugar versions.

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What about natural sugars?

Some sugars are marketed as healthier or more natural. They may be described as raw, organic or unrefined.

These sugars can still harm your teeth. Examples include:

• Honey.
• Brown sugar.
• Raw or organic cane sugar (such as rapadura or sucanat).
• Agave nectar.
• Coconut sugar.
• Molasses.

Even if they are less processed or contain small amounts of nutrients, they are still high in sugar. They can cause tooth decay in the same way as white sugar.

Your teeth cannot tell the difference between white sugar and sugars that sound more natural.

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Can I eat snacks and sweet foods?

Try to keep sugary foods and treats as part of a meal, not between meals.

Saliva helps protect your teeth by neutralising acids caused by sugar – but it cannot do this if your teeth are under constant attack.

Avoid sucking sweets or sipping sugary drinks throughout the day.

If you need a snack between meals, choose tooth-friendly options, such as:

• Cheese.
• Breadsticks.
• Raw vegetable sticks.
• Toast or crumpets.
• Plain yoghurt.
• Plain bagels.
• Rice cakes.
• Nuts and seeds.

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What should I drink?

The best drinks for your teeth are:

• Plain water.
• Milk.

Tea and coffee are also safe for teeth if you do not add sugar. However, they can cause staining over time.

If you have sugary or acidic drinks, such as fruit juice or fizzy drinks, have them with a meal, rather than sipping them throughout the day.

Choose sugar-free squashes and dilute them according to the instructions.

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Should I brush after eating?

Sugary and acidic foods temporarily soften the enamel on your teeth.

Brushing straight after eating can damage enamel while it is softened.

It’s best to wait at least one hour before brushing your teeth.

This gives saliva time to:

• Neutralise acids.
• Strengthen tooth enamel again.

You can help protect your teeth after meals by:

• Chewing sugar-free gum for about 20 minutes.
• Using a fluoride mouthwash.
• Drinking water.