When it comes to your diet, even minor changes can make the world of difference to your oral health. Here are 5 simple ways to change your diet to benefit your teeth and gums:

1. Drink more water: water is really important, not just to prevent headaches and dehydration, but also to keep your mouth moist and reduce the risk of dry mouth and to cleanse your mouth and wash away bits of leftover food. Drinking water is also a good way of neutralising acids in your mouth. You should aim to drink around 2 litres of water per day. If you don’t like to drink plain water all day every day, add a small amount of sugar-free cordial.
2. Go for natural sugars to satisfy sweet cravings: sweet foods are really bad news for your teeth, so try to keep an eye on the amount of sugar you consume on a daily basis and stick to the recommended daily guidelines. If you have a sweet tooth, try to stick to foods that contain natural sugars, such as fruits, and create healthier snacks and desserts. Good choices include natural yoghurt with berries, oat-topped fruit crumble, baked apples or pears with cinnamon and rice pudding.
3. Avoid eating between meals: grazing between meals is not just bad for your waistline, it’s also harmful for your teeth. When you eat, the enamel softens as a result of bacteria releasing acids; it takes time for the enamel to recover and harden. This means that if you eat throughout the day, your teeth are constantly under acid attack and your enamel is vulnerable. If you are hungry and you’d like a snack, avoid anything sugary or acidic and go for a healthy option, such as raw vegetables, a pot of yoghurt (avoid flavoured yoghurts as they contain a lot of sugar) or a wholemeal cracker.
4. Dilute juice: fruit juice is marketed as a really healthy product, but it actually contains a lot of sugar, as well as being very acidic. Studies show that many of the juices on the market contain more sugar than fizzy drinks, so look out for labels and always dilute fruit juice. It’s best to drink juice at mealtimes and to follow your drink with a glass of water or milk.
5. Don’t forget your dairy: dairy products are an excellent source of calcium, which is really important for building healthy and strong teeth and bones. Calcium helps to make the teeth stronger and protects them from damage and injury. Always ensure you hit the recommended daily intake of calcium; good sources include milk, yoghurt and cheese.