Think you are making healthy choices, but unknowingly harming your smile? Beyond sugar, popular “health” foods and drinks like kombucha, sparkling water, and acidic foods are eroding tooth enamel and compromising oral health. Discover the hidden culprits in your diet and learn simple, effective tips to protect your teeth from acid wear and decay.
We all know that sugar is the primary cause behind tooth decay. But in our quest for a healthier lifestyle, many of us unknowingly eat or drink modern “health” foods which sabotage our oral health. From kombucha to sparkling water and acidic foods, a new trend of dietary habits is causing dental damage beyond what traditional sweets would. For Australians, who are increasingly health-conscious, it is time to look beyond sugar and understand the other culprits in our daily diet.
When Acids Attack – Why pH is a Game-Changer
When we talk about oral health, we must consider the pH scale. A healthy mouth has a neutral pH of around 7. However, our tooth enamel begins to erode at a pH of 5.5 or lower. Many popular health drinks and foods are highly acidic despite being low in sugar
Kombucha: Kombucha is a fermented tea drink with a pH as low as 2.5 to 3.2. Although it is highly regarded for its gut-health benefits, it is comparable to soft drinks. It is well below the enamel erosion threshold which makes it very risky for acid wear
Sparkling Water: While this is a great alternative to sugary fizzy drinks, the carbonation process in sparkling water creates carbonic acid. Carbonic acid is less damaging than kombucha or soft drinks but if you drink it frequently it can contribute to a gradual acid attack on your teeth
Citrus-Infused Waters: A lot of us add lemon or lime to water as a healthy drink but it lowers the pH, bathing your teeth in acid. Sipping on this all day means your enamel is under constant attack with no time to recover
The New Threat – Vaping and Oral Health
Vaping has exploded in popularity, particularly among younger Australians. It is such a serious phenomenon that the Federal Government introduced new laws in 2024 to protect the community health Read more here.
Vaping has devastating effects on oral health. Far from a “safe” alternative to smoking, vaping introduces a cocktail of harmful chemicals that can cause serious dental damage like the below.
Dry Mouth: Many e-liquids contain propylene glycol, a humectant that absorbs moisture. This leads to a chronically dry mouth, which is a breeding ground for bacteria because there is not enough saliva to wash away food particles and neutralise acids
Inflamed Gums: Nicotine, a common ingredient in many e-liquids, is a vasoconstrictor, meaning it restricts blood flow to your gums. This can mask the symptoms of gum disease (like bleeding gums) and make it harder for your gums to heal after a dental procedure. It can also lead to gum recession and tooth loss
Increased Decay Risk: The sticky, sugary nature of many vape flavourings can cling to teeth, creating a perfect environment for decay-causing bacteria to thrive
Practical Tips for a Healthier Smile
But all is not doom and gloom. You don’t need to give up your favourite foods and drinks entirely, but you need to be mindful of how you consume them. Here are some tips to protect your oral health:
Use a Straw: When drinking acidic or sugary beverages like kombucha or soft drinks, use a straw to minimise contact with your teeth
Rinse with Water: After consuming something acidic, rinse your mouth with plain water to help neutralise the pH levels and wash away the acid
Wait Before Brushing: Brushing immediately after an acid attack can scrub away softened enamel. Wait at least 30 minutes to an hour to allow your saliva to naturally remineralise and reharden your teeth before brushing
Chew Sugar-Free Gum: Chewing gum after meals stimulates saliva flow, which is your mouth’s natural defence against acids and bacteria
By understanding the hidden dangers in your modern diet, you can make smarter choices and protect your teeth for the long term. If you have any concerns about tooth erosion or gum health, consult with your dentist for a personalised plan.
References
- Better Health Channel. (n.d.). Dental erosion. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/dental-erosion
- Better Health Channel. (n.d.). Effects of smoking and vaping on oral health. https://www.betterhealth.vic.gov.au/health/healthyliving/smoking-and-oral-health
- The Australian Dental Association. (n.d.). ADA in the news: The harmful effects of vaping. https://ada.org.au/ada-in-the-news-the-harmful-effects-of-vaping
- University of Queensland. (2023, July 3). What the Health: Is vaping bad for your teeth? https://habs.uq.edu.au/article/2023/07/what-health-vaping-bad-your-teeth
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