There’s more to protecting your teeth than just avoiding sugar. These foods can actually help.

In June 2022, the creator of Squid Game revealed in an interview with Variety that six of his teeth fell out during production. However, in a later chat with BBC ahead of season 2’s premiere, Hwang Dong-hyuk clarified that he actually lost “eight or nine” teeth due to stress.

While it might sound extreme, there’s a clinical explanation. Chronic stress can negatively affect oral health in multiple ways. It is commonly associated with bruxism, the involuntary grinding or clenching of teeth, which can lead to enamel erosion, tooth fractures, and over time, tooth loss.

Stress can also contribute to dry mouth, inflammation, and a weaker immune response, all of which raise the risk of gum disease and other dental complications.

While stress-related habits like teeth grinding may be hard to control, your diet isn’t. What we eat daily can either protect our teeth or slowly wear them down. We often think of dental care as brushing, flossing, and scheduling that one dentist appointment we’ve been avoiding.

But oral health is influenced by more than just sugar, coffee, or brushing habits. Kola nuts, smoking, and chronic stress are culprits too.

Thankfully, there’s a flip side: certain foods actively support dental health.

According to Dr Niyi Adekeye, a Lagos-based dentist, diet plays a major role in maintaining healthy teeth and gums.

“To maintain healthy teeth, we must look at what we eat and ensure we take food loaded with vitamins D, C, calcium, and phosphorus,” he says. “Vitamin C strengthens blood vessels and reduces inflammation, which helps the gums stay healthier. It is also required for the production of collagen which helps fight periodontal diseases.”

So what should we be eating more of?

Dr Kevin Sands, a Los Angeles-based cosmetic dentist, recommends six tooth-friendly foods. To make the list even more relatable, we’ve added familiar Nigerian options.

Dr Sands recommends apples for their fibrous crunch and malic acid, which help scrub away and break down plaque. Locally, fruits like guava or garden egg offer similar plaque-fighting benefits and a vitamin C boost.

Low in sugar and rich in calcium, yoghurt helps strengthen teeth and boost saliva flow. Try local options like nunu (fermented milk) or unsweetened powdered milk for similar protection against decay.

Local vegetables like ugu, ewedu, and bitterleaf are filled with vitamins A and C, calcium, and folic acid, all of which support gum health and naturally scrub off plaque.

Fatty fish like Titus and catfish are loaded with calcium, vitamin D, and omega-3s. These nutrients help prevent gum infections and support strong jawbones.

Cashews, groundnuts, tiger nuts, and African walnuts provide minerals, calcium, and healthy fats. They also help stimulate saliva production. And saliva, as dentists often point out, is your mouth’s natural defence against bacteria and acid buildup.

Water is technically not a food, but it washes away food bits, keeps your mouth hydrated, and, if fluoridated, strengthens enamel. If your water isn’t fluoridated, make sure your toothpaste is. Dr Sands says that just drinking more water can stop plaque buildup and protect your tooth enamel.

As Dr Niyi Adekeye emphasises, what we eat every day plays a vital role in oral health. Not just for our teeth, but for the gums and supporting tissues, too. Between the effects of stress and the role of nutrition, it is clear that oral health is connected to your overall well-being.