What Foods Naturally Whiten Teeth?

Chris Weber
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Foods That Help Saliva

There are many foods that naturally whiten teeth and these foods can be eaten on a daily basis to maintain a whiter smile.

While they are excellent for preventing stains, they cannot remove stains that are already in place. So if you are looking to whiten your teeth from years of coffee drinking, smoking, or wine swishing, your only option will be to visit your dentist.

Foods that Prevent Stains

The following fruit and/or vegetables can be eaten regularly to help your saliva reduce the staining of your teeth. The natural chemicals in the fruit and vegetables will work with your saliva to wash off the stain-causing acids. What a mouth full of fruit and veg! Check out our Top 10 natural whiteners above.


As their vibrant red color indicates, tomatoes contain a chemical called lycopene. Research has shown that eating this fruit regularly will reduce the plaque that causes stains on your smile. Take it one step further and apply your favorite tomato sauce to your pasta or a meat dish.

In a study published in the Brazilian Journal of Pharmacognosy in 2010.

It said that lycopene is an effective external source of antioxidants, which can prevent oxidative stress and cell damage. Lycopene can be ingested in other forms as well.

Foods With High Water Content

As we all know, a key ingredient to healthy teeth is to have good saliva production. Saliva is our first line of defense. It helps to remove any food particles or bacteria that are left behind after eating.

Now that you know how important saliva is to having healthy teeth let’s talk about the foods that help to promote this production.

Fruit and vegetables that have a high water content are some of the best to eat, as they will leave more saliva in your mouth. Apples, strawberries, tomatoes, carrots, and lettuce are all excellent examples of this.

Chewy Foods

Foods that are chewy will help get rid of surface stains on your teeth. Brushing is ineffective for most surface stains because they are too deep to reach.

Chewing on sugar-free gum is a great way to whiten your teeth.

The bacteria in your mouth feed on leftover food, creating plaque, which in turn causes tooth staining. Sugar-free gum stimulates saliva production and the saliva helps break down plaque.

On top of that, chewing gum will make you want to brush more often. If you use a timer, you will find that you clean your teeth for a longer time. This is because you get used to the chewing.

The more you do it, the more you want to keep doing it!

The combination of increased saliva production and longer brush time is a great recipe for whiter teeth.

Your taste buds will get used to the taste when chewing gum, so if you can’t find a sugar-free flavor, chew gum flavored with natural sweeteners such as stevia.

You can also use chewing gum to freshen your breath since gum is also a natural breath freshener.


So, where do the surface stains on your teeth come from?

Food particles in your mouth combine with bacteria to form plaque. This is known as tartar. The plaque is a sticky substance that adheres to the teeth.

Fruits (Malic Acid)

Melons are rich in malic acid, which breaks down into percoric acid when it mixes with the bacteria in our mouth.Percoric acid is what breaks down yellowness from the inside out, bleaching teeth as a result.


People in Nordic countries started eating blueberries regularly when they started marketing the myths that they would make your teeth as blue as they were. Studies showed that it did nothing of the sort, but these sweet little berries are still healthy and full of natural dentists. Berries are full of antioxidants which boost the body’s natural ability to fight infection and disease.

Grapes (Vitamin C)

Grapes dissolve other mineral deposits on a teeth surface and make it appear whiter. Vitamin C present in the fruit also enriches our gums and makes them healthy, preventing the enamel from wearing off and the teeth from getting stained.

Green Tea (Polyphenols)

There was a scientific report published a while back that stated people who drank at least three cups of green tea a day saw a significant decline in the amount of plaque on their teeth as compared to those who did not consume the brew in any amount. The polyphenols in green tea strengthen teeth by reducing the amount of plaque formation. Furthermore, they prevent the free radicals that cause proanthocyanidins from doing the same.

Foods that Scrub and Exfoliate

Try to focus on whole foods that naturally scrub without damaging teeth and have the right texture to clean surfaces.

Coconut Oil

Coconut oil is a natural chelator of harmful plaque buildup, restores the tooth’s original coloration, and has anti-bacterial, and anti-inflammatory properties.

Coconut oil strengthens the teeth and prevents tooth decay while freshening your breath by cleansing your teeth of nasty food particles and bacteria. The abrasive coconut oil exfoliates your teeth, making them about seven shades whiter naturally. Just rub a dab of it on your teeth and brush it off afterwards.


Gelatin also has whitening properties that similarly restore the teeth’s color while battling cavities. It works by incorporating calcium into the enamel. It also heals gum pain and aids with repairing teeth suffering from sensitivity.

Recent studies published in the journal Caries Research demonstrated that adding 2.5 grams of collagen (almost the equivalent of one packet of Knox gelatin) to flour before you bake it, can increase the baked goods’ ability to protect against the formation of early tooth enamel lesions and reduce their susceptibility to developing cavities and bacteria.

Additional Foods

Onion: More than one source claims that onions help lessen the look of yellowing teeth. Squash: The inside area of the squash can be an effective whitening method, experts say. Baking Soda: Some have mentioned this item as a natural tooth-whitener. Apple: This fruit is also often said to whiten thy teeth. Strawberries and raspberries: Strawberries and raspberries are full of vitamin C, which is said to enhance the look of teeth. Toothpaste: Studies have shown that teeth whitening toothpastes are more effective than using a bleaching gel. Garlic: Eating raw garlic may help whiten teeth naturally as well. Chocolate: One source claims that eating two bars of Hershey's chocolate a day may make teeth whiter.

There are a variety of foods that have natural whitening effects. Unfortunately, these foods could have side effects. Whereas bleaching products, including the methods that have been mentioned in the above list, could cause a user’s teeth or gums to become sensitive. If you try to use natural foods to whiten your teeth, do so with caution.

Avoid using any technique that could cause excess gum irritation or damage to teeth.