We all know it’s that time of year for autumn colors, chilly weather, warm soup, candy corn, hot chocolate, and dental caries.  Dental caries?  Yes, dental caries.  Halloween kicks off the holiday season and fills our routines with sweets, holiday gatherings, scary costumes, and not to mention warm snuggles on the couch instead of exercise on the streets.  Although it is a wonderful time of year and all worth it to celebrate with family and friends, the health of your teeth can pay the price if you’ve gone overboard on filling your trick-or-treat bucket (and stomach) with candy and other sweets.  Nutrition can play a tremendous role in the health of your smile.  The amount of saliva you have, the foods you choose to eat each day, and even the type of water you drink affect the health of your mouth.

Your Saliva

Less saliva means a higher risk for dental caries.  Normally, our saliva is supersaturated with calcium and phosphorus, which is used to “buffer” acids and re-mineralize areas of the tooth surface.  An acidic, dry mouth is a nutritious environment for bacteria to grow in; thus, calcium and phosphorus aid in preventing plaque build-up in the mouth.  Consuming large amounts of dry, coarse, hard, sticky, and sugary foods and caffeinated or alcoholic beverages decreases salivary flow and increases the acidity of the mouth, aiding in bacterial growth and another expensive visit to the dentist.  However, there are a few tips during the holiday season to increase salivary flow while still enjoying a treat here and there:

• Rinse your mouth with water frequently (especially after a splurge on sweets).
• Chew sugarless gum.
• Consume fluids with meals.
• Consume fluids throughout the day.
• Choose moist, nutrient-dense foods (fruits and vegetables) during days without much celebration.
• Choose tart, sour, sweet, bitter, and citrus foods or beverages, but use caution because too much acid can decrease salivary flow.
• Avoid large consumption of alcohol and alcohol-containing products, caffeine, and sticky, sugary, dry, coarse, and hard foods.

Foods to Watch Out For

The foods you choose to consume each day can increase dental caries.  Sucrose (table sugar) has the strongest relationship with consumption and prevalence of dental caries.  Fructose (fruit, fruit juices) and lactose (milk, yogurt) are less cavity-causing but can still cause caries in excess.  Processed, cooked starches (white pasta, bread) alone or in combination with sucrose (cookies, cakes, cupcakes, pies, candy) also cause caries.  The reason this occurs is because carbohydrates feed plaque bacteria, produce acid, and begin demineralization of the tooth surface.  However, certain food combinations can help reduce tooth decay from carbohydrates.  Consume a meal with protein, fat, and other nutrients (calcium, phosphorus, vitamin D, fluoride) to help re-mineralize damaged teeth and prevent dental caries.  Basically, this means continue eating your MyPlate model full of healthy whole grains, fruits, vegetables, dairy, and protein sources.  Visit choosemyplate.gov for more information.

Sticky Foods

In addition, it is important to remember some carbohydrates stick to the surface of the tooth, feeding bacteria within the mouth.  These foods include raisins, breads, bananas, crackers, pretzels, potato chips, candy, chocolate, and other sweets.  Try rinsing your mouth after consumption of these sticky foods.  Other factors have shown an increased risk of caries, including frequent snacking on sugary foods and excessive snacking in general.

Minerals

Consumption of fluoride and other trace minerals (zinc, iron, copper, nickel, selenium, and molybdenum) contribute to good oral health and show up more often in healthy teeth.  Fluoride can be found in toothpaste and/or fluoridated water or supplements.  Individuals are encouraged to consume tap water that is fluoridated due to its strong evidence to reduce the risk of caries.  New research indicates the use of probiotics can prevent caries as well; however, more research is needed to understand this fully.

Cariostatic Foods

Finally, cariostatic foods can aid in oral health.  You probably consume them every day without knowing it.  Cariostatic foods are those that inhibit the formation of dental caries.  Dairy products, polyols, and plant polyphenols are all cariostatic food categories:

• Cheese, milk, and yogurt without added sugar may increase pH in the mouth and decrease the rate at which plaque develops.  The presence of calcium, phosphorus, casein, and protein also helps with fighting plaque and promotes re-mineralization of already damaged teeth.
• Xylitol, sorbitol, and xylitol-sorbitol chewing gum have shown a reduction in caries as well.  These are known as polyols, which are sugar-free sweeteners.  Excess consumption of sugar-free sweeteners and/or sugar alcohols can cause diarrhea.  Consume in moderate amounts.
• Plant polyphenols include foods such as coffee, berries, olives, tea, cocoa, and red wine.  The antioxidant properties in these foods have been shown to decrease the risk of bacteria growth in the mouth.  Do not overconsume because, as we learned earlier, caffeine, alcohol, and chocolate can decrease salivary flow.

Increased saliva, good oral hygiene (brushing and flossing twice a day), exposure to fluoride (water, toothpaste), and consumption of moist foods with ample nutrients and cariostatic factors are all protective measures to prevent dental caries and painful visits to the dentist, especially after the sugar-binge during this upcoming holiday season.  Keep your mouth healthy, but make sure to enjoy a sweet and spooky Halloween!

Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator