What your diet is doing to your teeth
It's not just sugar. The frequency of eating matters far more than the amount.
Every time you eat or drink anything other than water, the bacteria in your mouth produce acid that attacks your enamel for 20–40 minutes. It's not the amount of sugar that matters most. It's the frequency.
Acid attack windows
Three meals a day = three acid attack windows. Constant snacking or sipping sugary drinks = near-constant acid exposure. This is why a can of fizzy drink sipped over an hour is more damaging than one drunk quickly.
The worst offenders
- Citrus fruits and juices (highly acidic even without added sugar)
- Fizzy drinks including diet versions (carbonic acid)
- Sports drinks (acidic and often high in sugar)
- Dried fruit (concentrated sugar that sticks to teeth)
- Vinegar-based foods
Protective foods
Cheese, milk, and plain yoghurt help neutralise acid and provide calcium. Crunchy vegetables like celery and carrots stimulate saliva production, which is your mouth's natural defence.
After an acidic meal
Wait at least 30 minutes before brushing. Brushing immediately after an acid attack can spread the softened enamel. Instead, rinse with water and chew sugar-free gum to stimulate saliva.