Teeth are pretty strong by default. After all, they have to be – we use them to crunch down on tasty (but oftentimes hard) food all the time! On top of that, our teeth have to be durable enough to resist constant bombardment by bacteria and plaque, which can eat away at the tissue of our teeth and eventually cause rot.

Despite how tough our teeth are when they grow in, they can eventually weaken over time. Our teeth are primarily protected by a layer of superhard tissue called enamel. But although enamel is really durable on its own, it won’t last forever and it can eventually get worn down or weakened just from teeth grinding or from bacterial acid.

Unfortunately, once the enamel layer is gone, it’s gone for good. But on the flip side, you can strengthen your teeth if the enamel layer is still around. How?

That’s what this guide is for! Let’s take a look at some simple ways you can strengthen your teeth, ranging from lifestyle and diet adjustments to special brushing techniques or choices.

How Can I Naturally Strengthen My Teeth?

Strengthening your teeth isn’t always dependent on buying an advanced electric toothbrush or using a specific type of toothpaste. There are totally natural ways you can strengthen your teeth, as well.

Eat Less Sugar

For starters, cut sugar out of your diet! Sugar is the best fuel for the bacteria that form plaque on your teeth. The more sugar you eat, the faster the bacteria can replicate and the more acid the bacteria will produce as a result. Over time, this means more enamel damage and more likely cavities.

If you eat less sugar, not only will you protect your teeth, but you’ll also boost your overall bodily health at the same time! What’s not to like?

Eat Food That Helps Protect Enamel

Similarly, you can eat food that strengthens or protects tooth enamel. Some of these foods include dairy products like milk, cheese, and yogurt, which all contain plenty of calcium: a key mineral for your teeth’s overall structure and enamel health.

Don’t Over-Brush

Don’t get us wrong – you should still brush your teeth regularly. In fact, it’s recommended by most dentists that you brush your teeth twice per day, once in the morning and once in the evening. You should use an electric toothbrush and fluoride toothpaste.

At the same time, however, you should not over-brush your teeth. Brushing your teeth too often can do two potential things:

• It can wear down your teeth’s enamel layer just from rubbing bristles against your teeth too often
• It can overstimulate the gums and make them sensitive or inflamed

By most estimations, over brushing means brushing your teeth four times a day or more. You can brush your teeth three times per day and likely not see any negative effects, although two times per day is usually plenty for most people.

If you feel that your twice-per-day toothbrushing sessions aren’t getting the job done, look into upgrading your toothbrush for one of many electric models, which are always more efficient. Or change your toothpaste for better results.

Stop Grinding Your Teeth

Many of us have a conscious or unconscious habit of grinding our teeth. This can occur during the day or even while you sleep.

But grinding your teeth slowly wears down your teeth’s enamel with time, making them more susceptible to bacterial infections. You should make every effort to stop grinding your teeth ASAP.

If you need help breaking the habit while you sleep, talk to your dentist about teeth guards and other solutions that can halt jaw clenching and other issues while you aren’t conscious.

Support Your Digestive Health

Your gut microbiome is essentially a system of healthy bacteria that provide a number of benefits:

• They help your digestive tract absorb food and break down foods more quickly
• They prevent unhelpful bacteria from infecting your gut

Your gut microbiome is formed in large part from the food you eat. In this way, the healthier food you eat, the healthier your gut microbiome will be as well. The reverse is also true. If you eat a lot of junk food, your gut microbiome won’t be as helpful and will, in fact, trigger hunger signals so you eat more unhealthy food, starting a spiral of junk food addiction.

You should try to support your digestive health as much as possible. There's evidence to suggest that your gut microbiome can have a big effect on the overall health of your teeth, whether it’s from adjusting the saliva content of your mouth or by inspiring you to eat healthier food in general.

Need some help? Consider trying probiotics, which can add to the healthy bacteria in your gut over time.

Take Care of the Rest of Your Mouth!

In addition to maintaining a great toothbrushing technique, you should also take care of the rest of your mouth by leveraging floss and oral rinses or mouthwashes.

Floss is important for cleaning the spaces between your teeth, as well as scraping out food and plaque from pockets around your gum line. Fortunately, Supersmile offers top-tier floss options – check out our Professional Whitening Floss. It’s woven with Calprox, a proprietary formula that cleans, whitens, and doesn’t cause tooth sensitivity.

We also offer a great Oral Rinse. Mouthwash is perfect for freshening the breath and preventing plaque from forming after you’ve spent several minutes brushing. Try our Oral Rinse Mouthwash if you want to instantly eliminate odor-causing bacteria and protect your mouth against gingivitis!

Which Foods Can Strengthen Tooth Enamel?

Above, we mentioned that you could eat enamel-boosting foods for better oral health. But what foods are those, exactly? Turns out, you might want to stay away from dairy products like milk, cheese, and yogurt, as all of these foods are prime fuel sources for plaque-causing bacteria.

Still, there are lots of great food choices you can prioritize instead.

Eggs

Eggs are widely considered to be a superfood, and for good reason. Eggs are high in protein and a number of vitamins and minerals, making them a great breakfast choice.

However, eggs are great for your teeth since they contain lots of protein and can balance pH levels in your mouth. This, in turn, makes it harder for bacteria to grow and spread.

Meat

By the same token, many different types of meat can be healthy for your body and your teeth at the same time. You should stick to lean meats like chicken and fish wherever possible, avoiding red meat like beef except for sparing occasions.

Lean meats provide plenty of protein and don’t include as much fat, leading to greater heart health and a lower risk of cardiovascular disease. Overall, meats are healthy for your teeth and gums by providing extra protein for tissue regeneration.

Tofu

You can also try tofu, provided it is fortified with calcium. This can be one of the best replacements for dairy products, as raw and firm tofu that has added calcium can include a whopping 800+ milligrams of calcium in every half cup. More calcium means stronger enamel, which means healthier teeth!

Leafy Vegetables

Leafy green vegetables are another healthy choice. For example, spinach is full of minerals like iron and folic acid, along with vitamins A and C. All of these compounds can significantly improve the health of your teeth and provide other bodily benefits as well.

Strawberries

Want a whiter smile? Try eating strawberries more often (though not too much – fruit contains acid that can strip away enamel if you eat them often enough). Strawberries contain malic acid, which is a tooth whitening enzyme. It’s a great treat to give yourself a wider smile without expensive dental work.

Fish

Certain fish varieties, like salmon and tuna, are particularly rich in heart-healthy fats and other compounds, like omega-6 fatty acids. These fatty acids can boost oral health, and especially maintain gum health over the long term. 

Tea

Want to drink something that has flavor, but don’t want to give in to the temptation to drink soda? Try green tea instead! Green tea has lots of antioxidants, which can assist with keeping the bacteria level in your mouth low and manageable. Antioxidants are also great for overall bodily health.

Can You Rebuild Tooth Enamel?

Technically, yes, but only if the tooth enamel hasn’t fully been stripped away. Weakened tooth enamel can be rebuilt or bolstered by calcium and fluoride. These minerals can fill in small gaps or holes that may have been punched in the enamel layer.

However, it’s important to maintain great dental hygiene as much as possible. If your teeth's enamel ever vanishes entirely, it cannot be replaced.

In Summary

In the end, strengthening your teeth is an ongoing process, but it’s something everyone can manage with a few lifestyle adjustments and through changing their diets to incorporate certain foods.

You can also check out Supersmile to find all the tools you need to maintain top-tier oral health over the long term, including electric toothbrushes, toothpaste, and more. Contact us today if you have any questions!

Sources:

https://www.healthline.com/health/enamel-erosion

https://www.webmd.com/oral-health/guide/tooth-enamel-erosion-restoration

https://www.healthline.com/health/dental-and-oral-health/plaque

https://www.ada.org/en/member-center/oral-health-topics/toothbrushes#:~:text=The%20American%20Dental%20Association%20recommends,minutes%20using%20a%20fluoride%20toothpaste.

https://www.mouthhealthy.org/en/nutrition/food-tips/8-non-dairy-calcium-rich-foods-for-your-teeth#:~:text=Calcium%20strengthens%20the%20hard%20outer,like%20milk%2C%20cheese%20and%20yogurt.