Everyone knows candy and soda are bad for teeth. But did you know some of the foods and drinks you think are “healthy” or “harmless” can be just as sneaky? I’m not here to ban your favorites—I love most of these too. My job is just to help you enjoy them without letting your next dental visit turn into a nightmare. So here are 12 surprising culprits, and some smart ways to still enjoy them.
1. Dried Fruit
Raisins, dates, apricots—sounds healthy, right? But dried fruits are basically “nature’s gummy candy.” They’re sticky, packed with sugar, and cling to your teeth. Perfect food for cavity bacteria.
👉 What to do: Have them with meals instead of snacking alone. Drink water after, and brush well.
2. Chewing Ice
It’s just frozen water! But biting on ice can chip enamel or even crack a tooth. Cold makes enamel brittle, and ice is rock-hard.
👉 What to do: Break the habit. If you need to chew something, go for sugar-free gum.
3. Herbal Tea
Herbal and green teas look innocent, but they contain tannins that stain teeth. Add in lemon or berry flavors, and you’ve got acidity too.
👉 What to do: Rinse your mouth with water after tea. Don’t sip all day—finish in one go.
4. Kombucha
Trendy, fizzy, probiotic… but also acidic and sometimes sugary. Sip it slowly, and your teeth are bathing in acid the whole time.
👉 What to do: Drink it with meals, use a straw, and rinse with water after.
5. Cough Drops
Most cough drops are just candy in disguise—full of sugar. They stay in your mouth for ages, coating your teeth in sweetness.
👉 What to do: Choose sugar-free ones if possible, and never fall asleep with one in your mouth.
6. Sugar-Free Candy & Diet Soda
“Sugar-free” doesn’t mean tooth-friendly. Diet sodas and sugar-free sweets often have acids that erode enamel just like sugar would.
👉 What to do: Treat them like regular sweets. Have them in moderation, with meals, and rinse after.
7. Potato Chips & Crackers
Not sweet, but starchy. Chips and crackers turn into a sticky paste that sits in your molars and breaks down into sugar.
👉 What to do: Don’t snack on them alone all day. Drink water, floss after, or switch to nuts or crunchy veggies.
8. Gummy Vitamins
Tasty, but sticky and sugary. To your teeth, they’re just gummy bears with vitamins inside.
👉 What to do: Take them with meals, rinse after, or switch to chewable or pill forms.
9. Pickles & Vinegary Foods
That tangy crunch comes from vinegar—acid again. Frequent snacking on pickles or vinegar dressings can wear down enamel.
👉 What to do: Enjoy them in moderation. Rinse with water after, and balance with cheese or dairy to neutralize acid.
10. Sparkling Water
Plain water is best. Sparkling water is still acidic because of carbonation, and flavored ones can be even worse than juice.
👉 What to do: Don’t sip it all day. Use a straw, drink in one go, and follow with plain water.
11. Citrus Fruits & Juices
Vitamin C is great, but the acid in lemons, limes, and oranges can soften enamel. Orange juice is a double hit—sugar + acid.
👉 What to do: Use a straw for juices, rinse after, and wait 30 minutes before brushing.
I don’t believe in cutting out everything you love. Life’s too short. Just be smart—balance, rinse with water, brush and floss daily, and see your dentist regularly. That way you can enjoy your favourite snacks and keep your smile strong.
Find the FREE oral health video guide below!!
Hoping to see your inbox soon.
Dr. Haris Ghole