The Truth About White Flour & Cavities

Everybody loves a nice slice of bread or a warm muffin. But have you ever considered that these comfort foods might be feeding more than just your cravings—they might be feeding your cavities, too?

Let’s rewind a bit.

For thousands of years, humans used simple stone tools to grind wheat into flour. This traditional method preserved all parts of the grain—the bran, germ, and endosperm—resulting in coarse, nutrient-dense flour. But as early as ancient Egypt, people started sifting flour to achieve a finer texture and whiter color—something only the wealthy could afford. Over time, white flour became a symbol of status and refinement.

Fast forward to the late 1800s: steel roller mills revolutionized flour production. These machines made it faster and cheaper to produce ultra-refined white flour by stripping away the bran and germ—where most of the nutrients and fiber live. What remained? A shelf-stable, soft flour that looked great but had very little nutritional value. It was so stripped of vitamins and minerals that the government eventually had to mandate enrichment (adding nutrients back in) to curb deficiencies like pellagra, anemia, and beriberi.

So, what does this have to do with cavities?

Refined white flour is mostly starch, but it also contains disaccharides—specifically maltose, sucrose, and lactose. When digested by enzymes in your saliva, these break down into glucose, fructose, and galactose—simple sugars. And guess who loves simple sugars?
Streptococcus mutans, the main cavity-causing bacteria in your mouth.

To these bacteria, white flour is sugar. When they consume it, they release acids that erode your tooth enamel and contribute to decay. That’s why foods like crackers, pasta, and bagels—even when not sweet—can be just as problematic as candy.

Why fiber and nutrients matter

When we remove the bran and germ to create white flour, we don’t just lose nutrition—we lose fiber. Fiber plays a critical role in slowing down digestion, including in your mouth. This gives your saliva more time to neutralize acids and reduces the sugar spike that cavity-causing bacteria love.
In short: whole grains don’t give bacteria the easy feast that white flour does.

A better way forward

If you’re looking to get the most out of your grains, consider investing in a home mill and grinding organic wheat berries yourself. Freshly milled flour keeps the oils in the germ intact (which are quickly lost in store-bought flour) and maximizes your intake of vitamins and minerals.
Organic grains are also free of harmful pesticides like glyphosate—common in conventionally grown wheat in the U.S.—which have been linked to gut and immune disruption.

Not only does fresh, whole grain flour support your overall health, it also starves the bad bugs in your mouth and supports a healthier oral microbiome.

And if you or your child are cavity-prone?

Consider eliminating all flour—even whole wheat—for a period of time. Why? Because even whole grain flours still break down into sugars that feed oral pathogens. Removing all flour temporarily gives your mouth a chance to heal, remineralize, and rebalance the oral environment—especially if you're actively working to reverse decay.

True wellness starts in your mouth.
With care,
Dr. Norma Cortez
Your Biological & Airway Dentist 🦷🌿