These foods are as bad for teeth as sugar

Photo by Alex Padurariu | Unsplash

By Ria Bhagwat
Posted on May 28, 2026

When we snack on delicious foods like candy and popcorn, they begin negatively affecting our health, specifically, our teeth.

“Food plays a major role in oral health, often more than most people realize,” said dentist Sandip Sachar, DDS.

“While genetics can influence tooth enamel strength, salivary flow and gum susceptibility to periodontitis, diet is a controllable factor that has a daily impact on cavity risk, gum disease, enamel wear and oral microbiome balance.”

While we typically associate enamel-harming foods with sugary nutritional profiles, there are other sneaky snacks that do the same — if not more — damage as sugar.

Dried fruits

Too much dried fruit consumption can do more harm than good.

Dried fruit is “a highly concentrated source of sugar and extremely sticky,” Sachar said. “They cling to the teeth for prolonged periods of time [and] can feed cavities, causing bacteria, and prolong exposure time to acid — acid is the main source of tooth enamel erosion.”

Eating acidic foods can be less harmful when you pair them with healthy meals, which stimulate saliva production and dislodge sugary particles in the teeth more easily.

Crackers and chips

Saltine crackers and chips are an easy, go-to snack — but not without some harmful tendencies.

“The starch contained in these breaks down into simple sugars and becomes pasty when chewed,” Sachar said.

“This allows them to easily stick to and get lodged between the teeth. Many people do not associate them with cavities, but they can be just as harmful as candy.”

Citrus fruits (in excess)

Fruits offer some sort of nutritional value, which means they shouldn’t be wiped clean from your diet. However, excessive consumption of citrus fruits can be slightly damaging to your dental health.

“Lemons, oranges, grapefruits and other citrus fruits are highly acidic and can erode tooth enamel over time,” Sachar said.

After eating citrus fruits, wait 30 minutes before brushing your teeth to remove surface-level sugars while protecting softened enamel.

Flavored yogurts

Yogurt is a crowd favorite when it comes to probiotics, but read the nutritional label before buying flavored yogurt to ensure it’s not too heavy on the sugar. Plain yogurt is best.

Granola and energy bars

Another seemingly healthy food that can sneakily cause damage? Granola bars.

“These are often marketed as healthy foods and snacks; however, they often combine sticky textures with high sugar content, especially when they include honey and dried fruit,” Sachar said.

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