Cariogenic foods: should you avoid them? Your cavity prevention guide.

“Eat too many sweets and your teeth will fall out!”. Everyone has heard a sentence like this at some point or another.

Cariogenic food is the scientific term for the types of food that are likely to lead to cavities. You might have been taught from a young age, whether at home, at school or during our first trips to the dentist, that a diet high in sugar is harmful to our teeth.

We often think that sweets are the main culprit, and while they will do no favours for our teeth, they're not the only foods that cause tooth decay. Let's get to the bottom of the real relationship between food and tooth decay.

We'll tell you:

• Which foods are considered cariogenic
• Which foods fall into the opposite category (cariostatic)
• Why we should consume them in moderation

What are cariogenic foods?

By definition, cariogenic foods are those which encourage cavities to form.

• They contain carbohydrates that are broken down into sugars by the saliva in the mouth.
• This lowers the pH, which can cause tooth enamel to deteriorate, thus encouraging cavities to develop.
• Cariogenic foods are those which are sugary and/or starchy, therefore encouraging the formation of cavities.

If you're wondering what should no longer have a home in your store cupboard, keep reading...

Cariogenic food list

• sweets
• biscuits
• cakes
• sugary drinks
• concentrated juices and ice cream

Cariogenic foods definition

Consuming cariogenic foods involves ingesting different types of sugars, such as sucrose or fructose. Starchy snacks can also break down into sugars once they are in the mouth and, as such, are considered cariogenic as well.

How does food contribute to tooth decay?

Some bacteria live permanently in our mouths, some of which form plaque on the surface of our teeth. When we eat cariogenic foods, the bacteria in plaque consume the sugar and secrete it in the form of acids. These acids are so potent that they can demineralise the enamel covering our teeth, thus resulting in caries forming, which is how food contributes to tooth decay.

Harmful acids from plaque form in our mouths every time we eat. The acids continue to affect the teeth for at least 20 minutes. They are then neutralised and can no longer do any harm. The more often we eat these cariogenic foods during the day, therefore, the more often we are giving bacteria the fuel they need to cause tooth decay.

Sugar consumption to consider

• Foods and drinks with added sugars, such as a cup of tea, dilutable juice in water
• Fruit juices and smoothies
• Cereals
• Bread and pastries
• Biscuits
• Sweets
• Cakes
• Ice cream
• Milkshakes

Dental specialists recommend a moderate consumption of sugar. It's important to remember that a cariogenic diet, i.e. one that is high in carbohydrates and fermentable sugars, is harmful, not only to our teeth but our health in general. By limiting sugar intake, bacteria cannot produce as many acids, thus protecting our enamel and resulting in a healthier mouth.

Cariogenic and Cariostatic foods

Hidden sugar content

As mentioned previously, the list of foods above that are well known for causing tooth decay, but some are not so obvious at first, and can also be cavity-causing.

Rice, noodles and cereals, among others, produce acids. Once again, this is because carbohydrates,  when eaten or drunk, are broken down into sugars, which are then transformed into acids that affect our salivary pH. This acidic saliva attacks our tooth surface and can produce dental caries.

Which foods prevent tooth decay?

Cariostatic or non-cariogenic foods are foods that prevent tooth decay, and are often high in vitamins and minerals as they are not metabolised by the micro-organisms in plaque.

Here is a list of 10 non-cariogenic foods that, in addition to providing our bodies with different nutrients, are amongst the best foods for keeping tooth decay at bay.

10 non-cariogenic foods

Meat

Red meat, chicken and pork do not produce harmful acids that can demineralise our tooth enamel.

Fish

The same is true for fish, as no bacterial fermentation takes place and, thus, no harmful acids are formed.

Cheese

The calcium in cheese helps to replenish the minerals in teeth, so not only does it not cause cavities, but it is also a food that helps us avoid tooth decay.

Non-acidic fruit

Fruit rich in fibre, like apples and pears, help to remove plaque.

Nuts

Nuts such as almonds and walnuts are low in sugar and a good source of calcium and protein.

Milk

Like cheese, the calcium and phosphates in milk help to rebuild tooth enamel.

Yoghurt

The calcium in natural yoghurt helps to replenish minerals that may have been lost.

Vegetables

Another cariostatic food group to eat to prevent tooth decay is vegetables, especially those rich in fibre. Eating raw vegetables such as celery, cucumber or lettuce is particularly beneficial, not only for preventing tooth decay, but also to help fight gum diseases such as gingivitis, as they contain anti-inflammatory properties. Moreover, chewing crunchy vegetables helps to increase saliva production.

Popcorn

Unflavoured and unsweetened popcorn is relatively low in sugars and doesn't produce acids.

Oral cavity prevention

Prevention is always the best tool for maintaining good dental health. The formation of caries, in addition to pain and discomfort, can be a bigger problem than we think if left untreated.

In addition to maintaining a diet low in cariogenic foods, proper oral hygiene consists of brushing your teeth two to three times a day, after each meal.

Regular use of other products such as dental floss and mouthwash increases the effectiveness of cleaning and prevents plaque build-up, as well as tartar formation.

It is also important to visit the dentist regularly for check-ups. We also recommend having your teeth professionally cleaned at least once a year.

At Impress, your oral health is our priority

Our patients’ health is our priority. That is why we ensure that our patients start orthodontic treatment with proper dental and gum health.

At Impress, we have the tools and experienced staff to detect and fill cavities. We can also advise you on other dental treatments that you will need before your orthodontic treatment.

If you would like to start orthodontics or find out which treatments are available at your nearest Impress clinic, do not hesitate to contact us by making an appointment through our website, by phone or WhatsApp at +44 20 3808 1072.

We look forward to meeting you at one of our clinics soon!

Updated: June 2025