When it comes to diets and food, we all know that the advice can be conflicting, to say the least. One day eggs are bad for you, the next they are good. One day, dietary fat is evil, the next we hear all about “healthy” fats.

You may feel the same confusion when it comes to dairy and your oral health. We’ve all been told to drink milk for stronger teeth and bones, but what about the arguments against dairy?

Knowing the full story helps you make informed choices when it comes to your oral hygiene and overall diet.

The Benefits of Dairy for Your Teeth

Dairy products are often praised for their high calcium content, a natural mineral integral to maintaining strong teeth and bones. But the benefits of dairy go beyond just calcium. It contains a variety of nutrients and properties that can directly and indirectly affect your oral health.

When you consume dairy, you’re introducing compounds that can help repair enamel, neutralize harmful acids, and prevent gum disease. However, not all dairy products are created equal, and some options, particularly flavored or sweetened varieties, can work against your efforts to keep your teeth healthy.

Remineralization

Your enamel is the hard outer layer of your teeth, and it’s constantly under attack from acids produced by bacteria in your mouth. These acids can demineralize enamel, making teeth weaker and more prone to cavities.

Dairy supplies your teeth with the minerals needed to remineralize and repair weakened enamel. Cheese, in particular, is an excellent choice as it stimulates saliva production, which helps wash away acids while depositing protective minerals on your teeth.

Strengthens Bones and Jaw Health

Calcium is well-known for keeping your bones strong, and the jawbone is no exception. A strong jawbone helps to support your teeth, reducing the risk of tooth loss. Dairy products aid in the development and maintenance of both your jaw and your teeth’s structural foundation.

Vitamin D, another key nutrient found in fortified dairy, plays a role here as well. It enhances your body’s ability to absorb calcium so that your bones and teeth get the full benefit of this vital mineral.

Provides Essential Vitamins

Beyond calcium and vitamin D, dairy products are packed with other nutrients that support your oral health.

For example, riboflavin (Vitamin B2) helps prevent inflammation in the mouth, including cracked lips or sores. Additionally, Vitamin A supports healthy gums and the production of saliva, which is crucial for keeping your mouth naturally clean.

Neutralizes Acids

Acidic foods and drinks, such as citrus fruits, sodas, coffee, and wine, can erode tooth enamel over time. Dairy acts as a natural acid neutralizer. The high pH levels of milk and cheese counteract acidity in the mouth, creating a more balanced environment that protects enamel from erosion.

Reduces Gum Disease Risk

Lactic acid, found in fermented dairy products like yogurt, is believed to contribute to improved gum health. Studies suggest that lactic acid has antibacterial properties that help combat harmful oral bacteria, lowering the risk of gum infections or periodontal disease. Opt for unsweetened, probiotic-rich yogurts to maximize these benefits, as they also introduce good bacteria that promote a healthier oral microbiome.

Healthy Fats for Oral and Overall Health

Full-fat dairy products contain healthful, energy-rich fats that support many bodily functions and improve your overall health. These fats facilitate the absorption of key fat-soluble vitamins (like A and D), ensuring your body can use them to maintain strong teeth and gums.

The Potential Drawbacks of Dairy

While dairy offers many advantages for your teeth, it’s not entirely without risks. Certain forms and preparations of dairy can contribute to oral health problems if consumed in excess or without proper care.

Sugar Content

Not all dairy is created equal. Flavored yogurts, chocolate milk, and even some coffee creamers are packed with sugar, which can fuel harmful bacteria in your mouth. These bacteria produce acids that lead to tooth decay.

While we were previously told to opt for low-fat dairy, new research suggests that the real health risks are linked to sugar, not fat. To take full advantage of dairy’s benefits, opt for unsweetened and low-sugar varieties. Plain yogurt or unflavored milk allows you to nourish your teeth without introducing unnecessary sugars into your diet.

Bottle Rot in Young Children

One of the most well-known cons of dairy, particularly milk, is its role in “bottle rot.” This condition occurs when children fall asleep with a bottle of milk, formula, or juice. Sugars from the liquid sit on the teeth for extended periods, accelerating decay in baby teeth.

Parents should avoid letting children fall asleep with a bottle and focus on introducing water for bedtime hydration. Introducing age-appropriate brushing early after your child’s nighttime bottle is one of the best strategies to prevent this condition.

Allergies and Sensitivities

Some people are sensitive to lactose or develop allergies to dairy proteins like casein. These conditions can create inflammation in the body, potentially impacting gum health along with other negative health consequences. If you fall into this category, consult with your dentist and doctor to find alternative calcium sources, like leafy greens or fortified plant-based milks.

A Smile-Healthy Diet Starts Here

Curious about other ways your diet may be affecting your oral health? Ask about the role nutrition plays in keeping your teeth healthy at your next checkup!