We regularly get emails from people in our community who are asking some really great questions. Many of our answers become posts on the ‘Frequently Asked Questions’ board on our site.
We recently answered this question and thought you might benefit from hearing our reply as well (thanks to Emma G. for reaching out to ask!):
“Can fruit be part of a healthy (cavity-free) diet?”
Or, to put it another way, “Does eating fruit cause tooth decay?”
We believe that fruit can play a part in a cavity-free diet provided that we keep a few key points in mind.
Unlike many foods that are more obviously ‘good’ or ‘bad’ for us, depending on a few factors, fruit can either contribute to or undermine our oral health.
We all get that fruits are a good source of many phytonutrients, including antioxidants (which help us stay healthy and vital).
So how can we weave fruits into our diet without undermining our oral health?
We’ll answer that question below, but first let’s explore why we crave sweets and the main factor that causes fruit to be either health-giving or health-undermining for us…
We are hardwired to crave sweet food
Throughout human history, starvation has been a very real threat to survival.
(Unfortunately, it’s still a very real threat for many people, but given the fact that you are reading this, it may not be a threat for you now.)
We are biologically hardwired to appreciate sweet flavors because eating a load of sugar all at one time is going to trigger our body to convert the sugars into body fat that our systems can save to burn as energy during
This has been ok throughout human history until the obvious downfall that has shown up in modern, industrialized times: the availability of sugar-laden foods 24 hours a day, 365 days a year in every corner convenience store or coffee shop.
This over-availability of sugar causes a very real challenge to modern humans.
How the ‘sweet tooth’ shows up in our culture…
How does it impact our developing awareness when as a toddler we hear, “You’re so sweet!”? Does it cause us to equate sweet with good?
Contrast that with, “Why the sour face?” or worse, “He is a bitter old man”, and we begin to see just how much this sweet flavor affinity impacts our psyche.
Is it any wonder why tooth decay is rampant in our society?
So, with this, let’s see how we can make sure fruits help us and don’t undermine our efforts to live a cavity-free life.
The problem with sugars (even fruit sugar)
As we explained in “Why teeth decay (and how to stop it)“, the issue with dietary sugar is that it causes a complete breakdown of the body’s natural system for removing the bacteria implicated with tooth decay from our teeth.
This amazing system (called ‘dentinal fluid transport’) is governed by a balance of phosphorus in our blood.
The takeaway here is this:
Regular sugar consumption throws off our blood phosphorus balance, which causes our dentinal fluid cleaning system to go into reverse. This is really bad news if we want to live a cavity-free life.
In addition to the
To explore this more, check out our article, ” The perfect storm for tooth decay“.
So, how can we mitigate this damage and still get the benefit (and enjoyment) of eating fruit?
It’s all about quantity…
I recently told a short story from my childhood in an article titled, “4 simple ways to help remineralize your child’s teeth“. If you didn’t catch that article, here’s a quick recap of my story, which we commonly reference in our answers to questions about how much fruit is ok.
As a child, my mother would send a little cardboard box of raisins with my lunch during the school week. I’m sure she thought she was doing something good for me. After all, she didn’t send me to school with a bag full of cookies (however, I certainly ate my share of them after coming home from school!).
The issue here is the sheer quantity of sugar in that little box of raisins, especially for a growing child.
These ‘healthy snacks for kids’ have a whopping 25 grams of sugar and 34 grams of total carbs (carbs are sugar).
In the body of a small child, this little box of raisins will spike the blood sugar to the moon. It will definitely imbalance the body’s innate ability to resist tooth decay.
That would be the equivalent of me eating 4 to 5 of those boxes of raisins at a time and consuming 150+ grams of sugar. Talk about stress on the body!
The key is to keep the size of your child in mind when considering how much fruit to serve them. From our view, a whole apple has much more sugar in it than a young child should eat in any one sitting.
So, portion sweet snacks according to the size of your child.
The Frequency Factor…
Dr. Ralph Steinman, the researcher who discovered the dentinal fluid transport system, determined that the very best way to cause this system to go haywire and destroy one’s oral health is to consume sweet snacks between meals.
What’s the takeaway?
We really have to stay mindful of the sheer number of times in a week that we choose to eat something sweet.
Also, if you’re going to eat some sweet food, it’s better to consume it with a meal (alongside plenty of healthy fats) than as a snack.
Eat sweet foods with fats
If you want a sweet treat, make sure you have your fruit with plenty of health-giving fats.
This helps us in several ways.
1. Fat accentuates the sweet flavor.
That means that if we make something with plenty of healthy fats and less sugar, and it will still appeal to our sweet tooth.
2. Fat helps us feel full faster.
Part of the problem with modern sweet foods (and drinks) is that they tend to be either low-fat or made with very unhealthy fats.
Our bodies have a limit to the amount of fat we can eat at a time, so making the sweet food rich in quality fats allows you to eat less and satiate your sweet tooth faster. (You know that you’ve crossed that fat limit when you hit that ‘I can’t take another bite’ feeling.)
3. Fats help slow digestion and provide a slower absorption of sugars into the bloodstream.
Slower uptake of sugars into our systems means that we aren’t going to spike our blood sugar, which will put less stress on our dentinal fluid system.
Watch out for really acidic fruits…
We have a friend who destroyed his teeth by drinking a half gallon of fresh squeezed orange juice every day. He would drink the orange juice throughout the day, and the constant citric acid bath on his enamel destroyed his teeth over time.
This very real risk to our oral health is called ‘acid dissolution’. If you want to take a deeper dive on this topic, check out our article, “How to drink kombucha and not destroy your teeth“.
Incidentally, this is why we avoid eating pineapple. Even though it was a super local food when we lived in Hawaii, to us, the risks outweigh the benefits.
Remember that whenever you consume any acidic foods or drinks, be sure to rinse your mouth with water (without lemon) right afterwards, to mitigate the acid challenge on your enamel.
Contrary to popular belief, it’s also best to avoid brushing your teeth right after having something to eat or drink, especially if that something was acidic.
Our top choices for fruits…
To get the biggest phytonutrient benefit with a lower amount of sugar, we really prefer organic dark berries.
Hands down, fresh blueberries are our favorite. Second up are organic raspberries and blackberries. Third place goes to cherries, and honorable mention to organic strawberries (which are really quite a way down the list in terms of health benefit).
For more information on what to eat (and what not to eat) to navigate this path to a cavity-free life, be sure to download our FREE eBook, How to Stop Tooth Decay and Remineralize Your Teeth.
One of our family’s favorite sweet treats…
As an OraWellness first, we’d like to share one of our favorite desserts that brings together a few of these qualities.
It’s not made from berries, but this dessert will definitely provide you plenty of sweetness while also maximizing your fat consumption. We find that a spoonful or two of this delectable treat easily satisfies our craving for a sweet something after dinner.
Lemon Curd recipe…
This lemon curd recipe that we use is very rich in quality fats. It is not vegetarian or vegan friendly, but feel free to modify it to suit your dietary needs/restrictions. We have found that our family can share a serving of this, as 1-2 spoonfuls is enough to satisfy our desire for dessert.
Prep time: 15-20 minutes, best to make early and then set aside to cool.
Servings: 2-4 (depending on your palate 🙂 )
Ingredients:
- 6 pastured egg yolks
- 1/3 cup lemon juice
- 1/3 cup honey (or less–to taste)
- 2 tbsp water
- 1/2 cup organic butter (cold and cut into small pieces)
Process:
- In a double boiler, whisk together egg yolks, honey, lemon juice and water.
- Once well blended, slowly add butter, 2 pieces at a time, constantly whisking.
- As the pieces of butter melt and incorporate into the mixture, continue to add butter until it’s all fully melted and mixed in.
- Once all butter is incorporated, cook on a double boiler for 10-12 minutes, stirring regularly until the curd thickens (like pudding).
- Portion into containers and set in refrigerator to cool.
Serve cold with multiple spoons. A little goes a long way! We are purists and like lemon curd by itself. But you could definitely add some fresh blueberries or raspberries after it’s cooled to bring some berry to the table.
Enjoy! (And remember to swish with plenty of clean water afterwards.)
How do you manage the fruit issue with your family? Have you found a way to successfully include fruits into your diet while keeping them in the necessary moderation so they are health-giving?
If you have enjoyed this different article from us, please let us know in the comments section below! Who knows, maybe we will start sharing more of our kitchen favorites here!
Helpful, Related Resources:
Frequently Asked Questions [support]
What causes tooth decay (AND How Can We Stop it?) [article]
The perfect storm for decay [article]
4 simple ways to help remineralize your child’s teeth [article]
Why eating healthy fats is our #1 diet hack to heal cavities [article]
How to drink kombucha and NOT destroy your teeth [article]
Can Brushing After a Meal Damage My Teeth? [article]
How to Stop Tooth Decay and Remineralize Your Teeth [Free eBook]
For the life of me I can’t figure out where you’re getting the idea that we are hardwired to like sweets. Even as a child, I hated sweets. To this very day, they taste nasty to me. I don’t even like fruits because they taste sweet. So I grew up eating savory foods (my favorite). Today I avoid sweet foods at all costs. If I’m hungry and there are only sweets available at a gathering, I forego eating until I can get home and make real food.
I’m not the only one like this either. I’ve encountered other people who don’t like sweets and say they are not talking about just the overly sweet sickening foods, but regular fruit or other sweet foods. So as I said, I don’t know where you get the idea that we are hardwired to like sweet foods.
Hi! Well, the lightbulb has lit up. I’m notorious in my family for my love of fruit, and I eat a LOT of it. Every day. I don’t eat any flours or foods with added sugar or sugar substitutes, and I though I had a pretty solid dental hygiene regimen, but I went to the dentist yesterday for an overdue visit, and I found i have 2 cavities and so much worn-away enamel along the gum line, she had to put a filler substance in to protect the inner layer and avoid hitting the nerves! I read your article because I began to suspect fresh fruit as the culprit, and bingo! Now I have to limit my very favorite edible treat, which makes me sad. My daughters will be as well. Fruit has been one of the main sources or vehicles for nutrition in my youngest, who stubbornly refuses vegetables. We give her blended juices (Berry Veggie by Naked Juice) to get the vegetables in. So for me and my family, this news causes a significant paradigm shift! Thanks for the article.
Hello Will,
Thank you for the great article and RECIPE! It sounds delicious and like exactly what I’ve been looking for. I’m excited about trying it. I would certainly appreciate more recipes and also some that are faster and don’t require cooking and quite so much time. Not that this recipe is much effort or time at all. Unfortunately my other critical priorities have pushed many important things to the “back-of-the-burner”, so to speak. Your blended soup recipe sounds wonderful!!! It would be deeply appreciated if you and Susan would be willing to share specifically your “Kitchen Secrets” to great physical and dental health. Thank you both again for all that you do!
I highly enjoyed all of your videos and recently became a customer.
As for diet, I am once again researching to place myself on a diet to restore my health and energy levels. I say “again” because years ago I went on a carefully designed pescatarian, “super food,” low gluten diet that dramatically changed my overall health and energy levels. It was a bit like being on upper drugs but without the side effects! I know I had some phytic acid and quite a bit of fruit sugars. 5 or 6 days a week I was eating bowls for breakfast made of acai/blueberries/bananas and topped with honey/granola. And, I was eating burritos with black beans 4-5 days per week which would’ve had phytic acid in the tortillas and beans. I took in sushi about 3-4 nights per week too so this obviously included a lot of rice. I cannot say how this all affected my teeth but I felt like I was 14 again at age 28. I guess what I’m trying to figure out is if there is another way I can create this nutritional perfect storm for energy without damaging my teeth. Do you have any suggestions? Are there any diet programs you recommend like SCD, GAPS, etc?
Aloha Sean!
Thanks for stopping by to add your thoughts to the conversation.
I hear you on the ‘natural high’ that occurs when we are heading in the right direction with our health.
We believe that all diet plans have helpful aspects. Unfortunately, there is no ‘one size fits all’ when it comes to the perfect diet for humanity.
Clearly, our diet must provide as much nutrition as possible. If we are really striving for ‘best practices’, the diet must also not insult our system and cause leaky gut. After all, if we have intestinal permeability, it’s a deal breaker when it comes to optimizing our health/wellness simply because our bodies can establish inflammatory patterns against the very foods that it needs for nutrition.
I think our article “How to Find the Healthiest Diet for YOU” may be a helpful read for you at this point.
I hope it helps Sean. 🙂
Fruit is a dilemma since it is so healthy and yet so unhealthy. We, humans, have selectively bred fruit to be much sweeter than it should be. Ancient fruits had far less sugar. Also, it is my understanding that fruit should be eaten by itself on an empty stomach to prevent it from fermenting inside your digestive tract. That makes eating it with a meal not ideal. Perhaps eating fruit twenty minutes before a meal would be a good compromise.
Aloha Charles,
Totally agreed on fruits from generations ago. Humans have definitely had our part in changing foods grown on the planet.
where is there more information on phosphorus in our bloodstream and the dentinal fluid transport system?
Aloha Dr Gary!
Welcome to our blog! It’s an honor to have you stop by and add your input here.
Our primary source of information on the role of blood phosphorus has come from our study of the work of Dr Ralph Steinman and his amazing book, Dentinal Fluid Transport.
Here is an article that touches on this subject.
Here is a link to Dr Steinman’s book on amazon.
I hope this helps.
Thanks again for stopping by and adding your experience to the discussion here.
Hi Will,
According to Ayurvedic wisdom fruits should be eaten by themselves. I am not sure if there is a reason to not combine them with fats, but I think there is good evidence to not combine with proteins if possible, namely, it leads to glycation and AGE (advanced glycation end products). This causes inflammation in the body which as you know is not a good thing. Unfortunately, sugar of any type is not so great for us and probably the best approach is moderation as you said. Here is an article on AGE.
http://thepaleodiet.com/rage-of-ages-advanced-glycation-end-products/
Hi Will and Susan, thank you for the article. The information is very helpful. And the recipe sounds delicious. I plan on trying the lemon curd. A question… It is considered good for a person’s health to drink lemon water in the a.m. Would this have the same acid effect on teeth like you mentioned with orange juice? Thank you, Cathy
Aloha Cathy,
Thank you for stopping by to share your thoughts.
This question about lemon water in the am is a really good one too. Yes, lemon water in the am is great for our systems in that it’s alkalinizing. However, it is an acidic drink and, as such, should be treated with care on the teeth. Please check out our article ‘How to drink kombucha and NOT destroy your teeth‘ for a more in depth look at this important subject.
There is so much to this. Thank you for writing all this out and sharing it with us.
I just straightened my scoliosis, after 12 years of yoga, swimming, Pilates, and body work, and a whole lot of breathing and mindfulness. I want to scream at the top of my lungs about it bc I know others are putting metall rods permanently into their backs.
YOU made a website and made this information available. THANK YOU!!! Already, it has influenced how I think and behave differently. And, certainly, how I teach my teens about it.
Aloha Hadley,
Thank you for sharing your story with us and for your kind words about our work.
Please make a business like OraWellness teaching people how you have straightened your scoliosis! It’s SO needed! We have a neighbor young teen who just dodged the bullet of metal rods but she isn’t sure what to do to help address the situation.
It’s an honor to help your family with their oral health needs!
Aloha!
At what age were you able to reverse scoliosis? I wore a brace as a teenager and now I am in my forties, and my scoliosis is pretty bad. I would love some guidance…
You should also check this:
https://well.blogs.nytimes.com/2014/05/12/hope-for-an-s-shaped-back/
And pictures on the official site:
http://www.schrothmethod.com/about-schroth-method
And what NOT to do in yoga classes:
http://www.schrothmethod.com/yoga-for-scoliosis
Hope this help.
Our teeth seem to do better on low fruit, no grain, high raw milk diet. However the constipation issue rears it’s head and then I have to start giving prunes, pears, whatever to get things moving. Kids will only at so many greens/vegetables and apparently not enough.
Just wondering if you have any advice in this area?
Aloha Bud,
Thank you for reaching out to us here.
Yeah, kids and veggies can be tough at times. The good news (that we have seen at least) is the more mom and dad model regular consumption of veggies, the kids do eventually join in.
However, in the meantime, you may be able to bring more veggies into the diet in the form of smooth (blended) soups. This strategy allowed us to get quite a bit more veggie fiber into the family’s diet, especially if you have any ‘texture sensitive’ young mouths. We find that making the soup strong with flavors like curry allows us to get a lot of veggie into a small cup of soup that’s enjoyed on the side of a meal.
I hope that helps! If you come across another strategy that works, please share it here so we can all learn/benefit from one another.
Thanks again for stopping by!
And to think, I was just about to make Lemon Curd, my all time favorite! Thanks, Will and Susan, for taking on the fruit issue. Over the years, fruit has become so tricky I almost don’t eat it anymore. Tricky because of what I’ve picked up from the food combining literature, which basically holds that we’re better off eating fruit by itself or, as some cultures do, eat fruit at the beginning of the meal (melon, grapefruit, e.g.), allowing a pause before the next course; but never at the END because it’s digested more quickly than proteins and will only sit in the gut, ferment and cause digestive problems. Cooked fruit behaves differently. Also not sure about how fats and fruit combine–nuts and raisins, for example, are not recommended from what I remember.
So there’s the direct impact on teeth (highly acidic fruits) and then there’s the effect of combining fruit with other foods on digestion, a more holistic consideration. Like you, I gravitate to berries, especially wild (frozen) blueberries and blackberries from bushes nearby, and eat melon by itself, in season, as a treat. (I also appreciate the way it scents my dining room before I eat it.) Otherwise, I am happier without fruit and find that by avoiding it, I am less tempted to eat sweets in any form. (Not sure if you mentioned this before, but one of the reasons we’re attracted to sweet foods is that there are no sweet POISONOUS foods.) Thanks again for bringing these issues to light.
Laura
Hello, guys, thank you so much for the article. Currently battling some dental health issues. I did have a comment though. If you look at the physical PH of berries, you will see that they are in fact as acidic, if not more acidic, than oranges and orange juice! Low in sugar yes, but high in acid. The few alkaline fruits I know of are: Melons, Bananas, Dates, Figs, and Papayas. On another note, have you written, or do you plan to write something about really bad tobacco related brown stains and what needs to be done to remove them? Smoked too much as a teenager (the folly of youth), and was left with some stains of the back of my teeth, that are proving resistant. Thanks!
Aloha Ramon,
Thanks for stopping by and sharing your input.
We agree that by the pH alone, it can be tricky to navigate fruit.
While bananas and dates are alkaline, they are SUPER high in sugars. So, unless you are eating under ripe bananas for the resistant starch, we recommend avoiding such very sweet fruits.
Regarding whitening, we have written several articles as well as a free resource guide on this subject. What’s important to know is whitening can go too far and damage the teeth and gum tissue.
We invite you to download our free ebook “How to naturally whiten your teeth without destroying your enamel”. Here’s the link to our ebook download page.
I hope that helps!