5 Foods That Will Help You Fight Cavities—and 5 to Avoid

In the last email, we started talking about what an anti-cavity diet is. But why is nutrition important? Simply put, we need to give our cells what they need to function properly. Our teeth are no exception.

It’s well known that we need fat-soluble vitamins to transport minerals to our teeth.

We also need to support our oral microbiome through food—not just with probiotic-rich foods, but also with prebiotic foods that help those beneficial bacteria thrive and protect us from disease.

Here are 5 foods you can eat now to start your cavity-free journey:

✅ Raw Milk (or Low-Temp Pasteurized Milk)

Milk is a great source of fat-soluble vitamins A, D, E, and K2; vitamin C; all the B vitamins (especially B2, B6, and B12); plus minerals like calcium, phosphorus, and zinc. Nutrient levels are even higher when the cow is on pasture eating green grass.

Yes, there’s controversy around raw milk. (I grew up in Peru—my grandmother had a milking cow, so I drank raw milk as a kid!) You just need to know your farmer. If that’s not an option, low-temp pasteurized milk offers peace of mind while still preserving some beneficial lactobacillus for your gut.

✅ Organ Meats

Yes, you heard me—organs. Why? Because they’re loaded with bioavailable vitamins and minerals. For example, beef liver is high in B vitamins and iron, which support energy and your immune system. (Check out the liver chart)

✅ Fermented Foods

Fermentation was once a common food prep method—our ancestors did it to preserve food and support gut health. The more robust your gut is, the stronger your immune system. In fact, around 70% of your immune system lives in your gut!

Some good options: kefir, sauerkraut, kombucha, yogurt (not the sugary commercial kinds). You can even ferment your own veggies like onions, carrots, and more.

✅ Foods Rich in Vitamin C

Examples: broccoli, strawberries, kiwis, guava, papaya, tomatoes—and of course, lemons, limes, and oranges.

A vitamin C deficiency can lead to gingivitis, loose teeth, and bleeding gums. It’s also a powerful antioxidant and anti-inflammatory agent.

✅ High-Fiber Vegetables

Remember those good bacteria we want in our mouths and gut? They need to eat, too—and they love fiber.

Jerusalem artichokes are a favorite of mine—they’re packed with inulin, a prebiotic fiber that feeds the good guys.

❌ 5 Foods to Avoid

Now let’s talk about what NOT to eat if you want to protect your teeth:

🚫 Processed Foods

They’re not just bad for your teeth—they wreak havoc on your gut. They’re stripped of nutrients and break down into simple sugars (sucrose) that feed cavity-causing bacteria while spiking your blood sugar.

🚫 Sodas

These are the worst. They drastically lower the pH of your mouth—remember, cavities form when the pH drops below 5.5. Some sodas have a pH as low as 2.3!

🚫 Sports Drinks

Packed with sugar. Kids really don’t need them. A better option: coconut water or plain water with a pinch of sea salt or trace minerals.

🚫 Crackers (Including “Organic” Versions)

Yes—even goldfish, cheese crackers, and “healthier” options. They’re simple carbs that feed bad bacteria and are super sticky, clinging to tooth grooves. Basically, an all-you-can-eat buffet for cavity-causing bugs.

🚫 Dried Fruit

Oof, this one hurts to say—but dried fruit is super concentrated in sugar and sticky. It’s basically dessert for the cavity-causing bacteria in your mouth.

Let me know if you try making some of these swaps in your home—I love hearing how your families are doing!