Foods that can help whiten your teeth – and the worst ones for staining

What causes teeth to stain?

Teeth staining occurs when chromogens, coloured compounds found in certain foods and drinks like coffee, tea, red wine, berries and tobacco, bind to your enamel - the surface of your teeth. Over time, these stains can build up and cause discolouration.

There are two types of stains that can affect teeth, extrinsic and intrinsic. Extrinsic stains are those stains that appear on the surface of your enamel due to exposure to foods, drinks and tobacco products. They are typically easier to remove with regular brushing or professional cleaning. Intrinsic stains are deeper and affect the inner structure of the tooth, often caused by factors like aging, medications, or excessive fluoride use. Intrinsic stains are more difficult to treat and may require professional whitening treatments.

Which are the worst foods for staining?

“Teeth staining can be caused by a variety of strongly coloured foods, spices and drinks including red wine, turmeric, tomatoes and soy sauce,” explains Dr Al-Naher. “Many of these are also slightly acidic, which exacerbates the issue. Teeth are quite porous, with small tunnels running through their structure. When stain molecules enter these tunnels, they can get lodged and linger, especially since they tend to be large molecules.”

• Red wine: This contains tannins, which are natural compounds found in grape skins. Tannins can attach to your tooth enamel, causing them to stain. Darker wines tend to have higher tannin levels, so they are particularly problematic for teeth staining.

• Coffee and tea: These beverages are also rich in tannins and chromogen pigments, which adhere to enamel and create deep stains. Coffee can also dry out your mouth, reducing the production of saliva, which helps naturally wash away food particles and bacteria.

• Berries: While important superfoods, blueberries, blackberries, and cherries also have a deep colour that can leave stains on your teeth. The rich pigments in these fruits, called anthocyanins, can stick to your enamel and cause discolouration over time.

• Soy sauce: Soy sauce is very acidic, which can dissolve the outer enamel layer of the teeth, creating an easy pathway for stain molecules to penetrate. Plus, it is also sticky, which means it stays on your teeth longer, allowing it to cause more staining.

• Balsamic vinegar: Like soy sauce, balsamic vinegar is dark and acidic, which can erode your enamel and promote staining.

• Turmeric: Known for its yellow-orange colour, turmeric can easily cause teeth discolouration.

• Beetroot: While beetroot is highly nutritious, its intense red colour can leave stubborn stains on your teeth. This vegetable contains pigments that can adhere to your enamel and require extra effort to remove.

• Tomatoes: Tomatoes can cause tooth staining due to their high acidity content, especially when consumed in tomato-based sauces like pasta sauce.

“If I’d avoid anything, it’s lemon water,” Dr Al-Naher warns. “It’s highly acidic and can erode enamel, making teeth more susceptible to staining.”

Can any foods whiten your teeth?

Thankfully, certain foods can help naturally brighten teeth, by breaking down the proteins that adhere to enamel. These are foods containing abrasive textures that act like a natural scrub or containing acids or enzymes that may help remove surface stains and brighten teeth over time.

“Fibrous fruits and vegetables, like carrots, broccoli, celery and cucumbers, when eaten raw can help clean your teeth naturally as you eat,” Dr Al-Naher tells us. “However, preparation matters—for example, carrot soup can stain teeth. Rinsing with water or drinking through a straw can minimise staining from pigmented foods and drinks.”

Foods that can help include:

• Apples: Their natural acidity also helps stimulate saliva production, which is essential for neutralising acids in the mouth and cleaning your teeth.

• Citrus fruit: Saliva is a natural teeth whitener and tart foods like citrus can ramp up saliva production and help keep your teeth clean.

• Carrots and celery: These crunchy vegetables are natural toothbrushes that can help remove food particles and bacteria from your teeth.

• Nuts: Again, nuts fall into that crunchy category, foods that assist in your body’s ability to produce saliva and can be somewhat abrasive.

• Strawberries: While acidic they also contain malic acid, which may help break down surface stains.

• Pineapple: A study found that bromelain, an enzyme found in pineapple, aids in removing surface stains on teeth and helps soothe sore gums.

However, Dr Al-Naher stresses that there are not specific foods that actively whiten teeth. Instead, good oral hygiene is key. “Rinsing your mouth after consuming heavily pigmented foods or using a peroxide-based mouthwash (under a dentist’s guidance) can reduce discolouration. While these mouthwashes are typically for healing and gum disease, a beneficial side effect is teeth whitening,” she tells us.

You could also try…

Saliva is one of your teeth’s best defences against staining as it helps to wash away food particles, neutralise acid and protect enamel. You can increase saliva production by keeping yourself properly hydrated, chewing sugar-free gum, sucking on sugar-free hard sweets or ice, and cutting down on caffeine and alcohol which can dry out your mouth.

Some people also swear by using bicarbonate of soda (baking soda) to brush their teeth, and studies have found that its mild abrasiveness can help scrub away surface stains. However, it is important to use this sparingly as overuse can erode enamel. Dr Al-Naher also gives caution to whitening toothpastes, too. “Many are abrasive. Choose one with low abrasiveness to avoid enamel damage - which can make the teeth look darker,” she warns.

The dentist’s verdict

While certain foods can potentially help in keeping teeth clean, and others cause staining and enamel eroding, Dr Al-Naher stresses that it’s unrealistic to avoid all pigmented foods.

“These are common in our diets and are often beneficial for overall health. Promoting a ‘beige diet’ solely for cleaner teeth isn’t ideal. The goal should be a varied and colourful diet, rich in fresh fruits and vegetables, while maintaining good oral hygiene to counteract potential staining.”

Regular dentist check-ups are important too, as are hygienist appointments. “A professional hygiene appointment, particularly an airflow hygiene treatment, is highly effective. This method uses a dissolvable powder called erythritol mixed with water to lift stains deeply and safely, without damaging the teeth. Many people who think they need whitening might benefit from this thorough cleaning first,” Dr Al-Naher tells us.

Most importantly, ensure regular brushing, flossing, and professional cleaning. While no single food will work miracles, eating a balanced diet combined with good oral hygiene, can help maintain a bright, healthy smile

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