How to Keep Your Teeth Healthy on a Vegan or Vegetarian Diet

As more people turn to plant-based diets, it’s essential to ensure that oral health stays on track while embracing the benefits of vegan or vegetarian lifestyles.

While plant-based diets can be incredibly healthy, they may sometimes lack certain nutrients essential for maintaining strong teeth and gums.

At Newnham Dental, we understand that a balanced diet plays a significant role in oral health, and we’re here to guide you through some simple steps to protect your smile while sticking to your vegan or vegetarian choices.

1. Make Calcium a Priority

Calcium is critical for building strong teeth and bones, and while dairy is the most common source, plant-based eaters can still get plenty of calcium from other foods.

Almonds, tofu, leafy greens (like kale and bok choy), broccoli, and fortified plant milk (such as almond, soy, or oat milk) are excellent vegan or vegetarian sources of calcium.

Be sure to incorporate these foods into your diet regularly to maintain strong enamel and reduce the risk of tooth decay.

Newnham Dental Tip: Some vegetables, like spinach and Swiss chard, contain oxalates, which can inhibit calcium absorption. Mix in a variety of vegetables and opt for lower-oxalate options like broccoli or kale to increase calcium intake.

2. Keep an Eye on Vitamin D Levels

Vitamin D works hand in hand with calcium by enhancing its absorption and utilisation in the body. Sunshine is a primary natural source of vitamin D, but if you’re living in an area with limited sunlight or spend most of your time indoors, you might not be getting enough.

Consider adding fortified foods like plant milk, orange juice, and certain types of mushrooms (such as shiitake or maitake) to your diet. You may also want to discuss with your healthcare provider whether a vitamin D supplement would be beneficial for you.

3. Get Enough Vitamin B12

Vitamin B12, an essential nutrient for cell growth and development, is found primarily in animal products.

For plant-based eaters, a B12 deficiency can lead to oral health problems like inflamed gums, ulcers, and a sore tongue.

To avoid these issues, incorporate B12-fortified foods such as nutritional yeast, fortified cereals, and plant milk into your diet. B12 supplements are also an option and are often recommended for strict vegans.

Newnham Dental Tip:  If you’re not sure whether you’re getting enough B12, a simple blood test can determine your levels, and your dentist or doctor can guide you on supplement options if needed.

4. Watch Your Intake of Acidic Foods

Many plant-based foods, such as citrus fruits, tomatoes, and vinegar, can be acidic. While these foods offer great nutritional benefits, excessive acidity can weaken tooth enamel, making it more prone to decay.

Try to consume acidic foods with meals rather than on their own, and follow up with a glass of water to help rinse away lingering acids. Wait about 30 minutes after eating before brushing to give your enamel time to re-harden.

5. Snack on Teeth-Friendly Foods

A common challenge with plant-based diets is the tendency to snack on carbohydrates, increasing sugar exposure in the mouth and leading to decay.

Swap starchy or sugary snacks with fibrous options like apples, celery, carrots, and cucumbers. These crunchy snacks stimulate saliva production (which naturally protects your teeth) and provide gentle cleansing action for your teeth and gums.

6. Ensure Sufficient Iron Intake

Iron deficiency can impact oral health by reducing the body’s immunity and increasing the risk of gum disease and infections.

Although most plant-based iron (non-heme iron) isn’t as readily absorbed as the heme iron from animal products, you can still meet your needs with foods like lentils, chickpeas, tofu, pumpkin seeds, and dark leafy greens.

Pairing these iron-rich foods with vitamin C sources, like bell peppers or strawberries, enhances absorption and ensures your body gets the maximum benefit.

7. Don’t Forget About Omega-3s

Omega-3 fatty acids help reduce inflammation, which is vital for maintaining healthy gums. While fish is a common source, vegans and vegetarians can find omega-3s in chia seeds, flaxseeds, walnuts, and algae-based supplements. Keeping omega-3s in your diet will help you protect your gums from inflammation and lower the risk of periodontal disease.

8. Stick to a Consistent Oral Hygiene Routine

Finally, no diet can substitute a strong oral care routine. Brush your teeth at least twice daily with fluoride toothpaste, floss regularly, and consider using an alcohol-free mouthwash for an extra layer of protection.

Regular dental check-ups are equally important to catch and address any emerging issues early.

Keep Your Teeth Healthy with Newnham Dental

A well-planned vegan or vegetarian diet can be just as effective for your oral health as any other diet. By focusing on these essential nutrients, choosing teeth-friendly snacks, and practising good oral hygiene, you can keep your smile strong and healthy while enjoying all the benefits of a plant-based lifestyle.

At Newnham Dental, we’re committed to helping you maintain optimal oral health. If you have questions about your diet or need guidance on oral care, book an appointment with us today. Let’s work together to keep your smile vibrant and healthy for years to come!