FALLS CHURCH, Va. – You may be flossing and brushing regularly, but did you know the snacks you eat also play a significant role in the state of your dental health? Frequent snacking on certain foods can expose your teeth to harmful acids and sugars, leading to cavities and gum disease.

According to Douglas Elsesser, a program analyst with the Dental Program Branch of the TRICARE Health Plan, at the Defense Health Agency, “By making conscious choices about your snacks, you can significantly improve your dental health and reduce your risk for cavities and gum disease.”

The worst snack offenders for your teeth

According to the Centers for Disease Control and Prevention, it’s best to avoid foods and drinks with sugar as often as possible. Here are some common snack offenders:

Processed carbohydrates. Chips, crackers, cookies, cake, and pastries often break down into sugars in your mouth, feeding plaque-forming bacteria. These starchy foods can also get stuck in the grooves of your back teeth, making them harder to clean.
Sugary drinks. Sodas, fruit juices, and sports drinks are loaded with sugar, and they bathe your teeth in acid and contribute to enamel erosion and cavities. Even diet sodas, while sugar-free, are highly acidic and can erode tooth enamel.
Sticky and chewy candies. Items like fruit snacks, caramels, and dried fruit can cling to your teeth for extended periods, allowing bacterial growth that produces decay-causing acids.

Healthier alternatives for your teeth

Crunchy fruits and vegetables. Fresh, crisp options like apple slices, carrot sticks, and celery stimulate saliva production, which helps wash away food particles and neutralize acids.
Dairy products. Cheese and yogurt are rich in calcium, promoting strong teeth and bones. Cheese also has a natural ability to neutralize acids in the mouth.
Nuts and seeds. Almonds, cashews, sunflower seeds, and pumpkin seeds provide essential vitamins and minerals and stimulate saliva flow, offering a natural defense against cavities.
Whole grains. Air-popped popcorn and whole-wheat pretzels are less likely to stick to teeth than processed alternatives. They also have more fiber.
Water and unsweetened beverages. Water helps rinse away food particles and keeps your mouth hydrated. Drinking tap water, which often contains fluoride, can also significantly reduce your chances of tooth decay.
Dark chocolate. If you crave something sweet, dark chocolate with a high cocoa content (70% or higher) has less sugar than milk chocolate.

The TRICARE Dental Program has you covered

Make sure you don’t skip your routine dental visits. As a TDP enrollee, you’re covered for two routine dental cleanings in a consecutive 12-month period. Need a TDP network dentist? Use the Find a Dentist tool to find a network dentist near you.