Simple Ways to Help Prevent Cavities in Kids

The most asked question I get when I’m at the dental office is from moms:

“Doc, we eat healthy, we brush twice a day and floss daily, we use fluoride, and we still get cavities. What can I do? It must be genetics!”

I feel their pain. I was there when my firstborn had his first cavities. Hello, I’m a dentist! But what was a moment of utter frustration turned into my desire to get to the bottom of all this—to the bottom of why people, especially kids, get cavities.

I’m going to share some tips I’ve discovered over the years that have helped my patients overcome cavities—and I’m sure they’ll help you as well!

Watch for Mouth Breathing

Kids who breathe through their mouths (especially at night) are more likely to get cavities. Why? Saliva helps clean and protect teeth. When the mouth dries out, bad bacteria take over and the pH drops—leading to decay. Also, saliva brings the minerals needed for remineralization (a process where teeth pull in minerals like phosphate and calcium to replace what was lost in an acidic environment).

Spacing Matters

Baby teeth should have small gaps between them. Why? Because adult teeth are bigger than baby teeth. If baby teeth are “nice and aligned,” adult teeth will be crowded. That’s actually taught in all dental schools in America. Tight baby teeth may seem cute, but they can affect jaw development. Remember: the maxilla is also the floor of the nose and the eyes. An underdeveloped maxilla leads to an underdeveloped nose. Also, if teeth touch, daily flossing is a must to clean where the brush can’t reach.

Nourish with the Right Vitamins

Think of fat-soluble vitamins like A, D3, E, and K2 as delivery trucks that move minerals into the bones and teeth. These are key for building strong enamel and preventing cavities from the inside out. The best way to get these fantastic vitamins is from whole foods. The most bioavailable source of fat-soluble vitamins is from animals—especially organs.

Coming from Peru, it’s normal for me to cook with organs since it’s normalized there. I understand that here in the States, it may be unusual—so you can supplement with vitamins if cooking organs is too much for you. I usually tell my kids that they need to nourish their bodies with every single bite, every single time.

Go for Whole Foods First

Start with real, nutrient-dense foods. If they are organic and GMO-free—even better. Foods high in Vitamin C, calcium, magnesium, zinc, copper, and manganese all support healthy teeth. As I mentioned before, liver and other organ meats are nature’s multivitamins!

Cut the Junk and Watch the Sweets

Limit processed snacks and sugary treats—even the “healthier” sweeteners if your child already has cavities. One ingredient that misleads moms is flour, especially white flour—even if it’s unbleached and organic. In my opinion, all-purpose flour should be called wheat starch, because that’s what it is. It’s stripped of all nutrition and fiber; that’s why it has to be “enriched” with synthetic vitamins—to be shelf-stable.

If you can afford it, I highly recommend a home mill and milling wheat berries to produce your own flour. Also, white flour digests into sucrose—the form of sugar cavity-causing bacteria love.

Use Filtered Water + Add Minerals Back In

Filtered water is great (I get it—especially here in Wilmington—you do NOT want to drink tap water. Just research GenX). But don’t forget to add trace minerals back in. Our bodies (and teeth!) need them for balance and strength.

Yes, you can get minerals from food—but let’s be honest, our food supply isn’t what it used to be. If you don’t give your body what it needs, it will deploy the nutrients it gets to the most important organs, such as your heart. Our heart, bones, and teeth compete for the same potassium, for example. Guess where the first potassium ions will go?

If you or your child has cavities, your body is telling you something.

Feed the Gut = Support the Mouth

Try to include at least one fermented food or drink each day—like sauerkraut, kefir, or yogurt. A healthy gut means a stronger immune system, which also protects the mouth. Did you know your gut and oral microbiome are interrelated? They’re all part of one big digestive tube.

Brush with Purpose

Twice-a-day brushing is ideal—especially first thing in the morning and after meals. Teaching good habits early can make a lifelong difference. And don’t forget to floss… floss the teeth you want to keep!

Choose Smarter Products

Swap fluoride toothpaste for one with hydroxyapatite—it supports enamel naturally. And if you use mouthwash, choose gentle herbal or homeopathic versions that won’t disrupt the mouth’s natural balance.

Remember: cavities are NOT a fluoride deficiency.

Bonus Thought

Your child’s teeth are more than just teeth—they’re a mineral reserve your child’s body taps into when under stress or imbalance. Keeping them strong means protecting your child’s whole-body health. The digestive system actually starts in the mouth. So, we shouldn’t be surprised that our mouth and teeth influence our whole body.

Every single cell in your body NEEDS to be replenished and nourished. Where do you think it gets the building blocks it needs to survive and grow? From the FOOD you give them…Every single bite, every single time.

True wellness starts in your mouth.
Dr. Norma Cortez
Your Biological & Airway Dentist