Apples

An apple a day keeps gum bacteria at bay. Their crisp texture and high water content increase saliva production, helping to wash away harmful bacteria that create plaque and lead to discolouration over time. Their crunchiness, much like carrots, acts as a natural toothbrush. Malic acid, which is found in many teeth-whitening products such as toothpaste, is also present in apples and acts as a natural whitening agent.

Cheese

Cheese is rich in protein, calcium, and phosphorus, all of which help buffer acids in the mouth. Calcium and phosphorus also assist in the remineralisation and repair of teeth. Hard cheeses can provide a natural tooth scrub, so go ahead and indulge — but opt for reduced-fat cheese to minimise heart-unhealthy saturated fat in your diet.

Strawberries

Despite their bright red colour, strawberries contain malic acid, a natural emulsifier that helps remove surface stains and plaque. Strawberries also encourage saliva production. While they may stain clothing, you can try mashing strawberries and gently rubbing them on your teeth. After five minutes, rinse with water, and you may notice a difference after a few applications.

Nuts

Nuts such as almonds, cashews, walnuts, and sesame seeds stimulate saliva production, which helps wash away bacteria. They act like a scrub brush on your teeth, removing plaque and stains. Because of their protein content, nuts help protect teeth and keep them strong.

Raw Vegetables

Raw vegetables act like a toothbrush during meals. High-fibre vegetables, such as broccoli, help reduce gum inflammation. Because raw vegetables are harder to chew, they increase saliva production and help polish teeth for a natural surface clean.

Onion and Garlic

Onions may not be great for your breath, but they contain antibacterial sulphur compounds that help prevent plaque from forming on your teeth. Their lingering flavour may also encourage you to brush your teeth after eating them. For the greatest anti-plaque benefit, onions should be eaten raw, such as in salads or sandwiches. Garlic contains similar sulphur compounds.

Citrus Fruits

Citrus fruits such as grapefruit, lime, lemon, and oranges help rinse your teeth naturally as you eat. Their tart taste enhances saliva production, providing a natural rinse and polish. The acids found in citrus fruits can act as natural teeth whiteners.

Pineapple

Pineapple can help whiten teeth. It is the only food that contains bromelain, which acts as a natural stain remover and has anti-inflammatory properties. Bromelain also helps break down plaque — the sticky film of bacteria that accumulates on your teeth.

Sugar-Free Chewing Gum

Chewing sugar-free gum helps remove food particles and dead cells from teeth, gums, and the tongue. It also stimulates saliva production, which helps cleanse the mouth naturally.