Dentist With 40 Years of Experience Reveals Foods That Look Harmful but Actually Protect Your Teeth

New Delhi | 28 Feb 2026

For years, people have been warned to stay away from foods that are sweet, acidic, or crunchy to protect their teeth. But Dr Mark Burhenne, a dentist with over four decades of experience, is challenging this belief. He explained that oral health is not just about avoiding certain foods, but about nourishing the mouth’s natural microbiome and giving teeth the minerals they need to heal and stay strong.

One surprising food on his list is dark chocolate. While it feels like a guilty pleasure, Dr Burhenne says high-quality dark chocolate works more like medicine than candy. Raw cacao contains theobromine, which helps harden tooth enamel, and is rich in magnesium, a key mineral for remineralisation. He explains, "It’s candy. It should be terrible for your teeth. But raw cacao contains theobromine — which hardens enamel — and it’s one of the highest sources of magnesium." He also recommends choosing chocolate with at least 70 percent cacao.

Bread and cheese also made the list, but with a twist. According to Dr Burhenne, sourdough bread is very different from regular white bread. Its fermentation process lowers the glycemic index and helps the body absorb minerals better, which reduces the risk of cavities. Raw cheese, on the other hand, actively supports teeth by raising the pH level in the mouth and repairing enamel. As he puts it, "Casein in raw cheese actually repairs enamel and raises the pH in your mouth — the exact opposite of what causes cavities."

Foods often blamed for acidity, like citrus fruits and pickles, also have benefits when consumed the right way. Citrus provides vitamin C, which is essential for healthy gums, though brushing immediately after eating should be avoided. Pickles, especially fermented ones, help feed good bacteria in the mouth. Dr Burhenne reminds people, "Your mouth has an ecosystem of healthy bacteria it needs. Feed it." He also highlights nuts as an underrated food, saying their chewing resistance strengthens the jawbone and provides minerals like magnesium and phosphorus that enamel depends  Dentist With 40 Years of Experience Reveals Foods That Look Harmful but Actually Protect Your Teeth

For years, people have been warned to stay away from foods that are sweet, acidic, or crunchy to protect their teeth. But Dr Mark Burhenne, a dentist with over four decades of experience, is challenging this belief. He explained that oral health is not just about avoiding certain foods, but about nourishing the mouth’s natural microbiome and giving teeth the minerals they need to heal and stay strong.

One surprising food on his list is dark chocolate. While it feels like a guilty pleasure, Dr Burhenne says high-quality dark chocolate works more like medicine than candy. Raw cacao contains theobromine, which helps harden tooth enamel, and is rich in magnesium, a key mineral for remineralisation. He explains, "It’s candy. It should be terrible for your teeth. But raw cacao contains theobromine — which hardens enamel — and it’s one of the highest sources of magnesium." He also recommends choosing chocolate with at least 70 percent cacao.

Bread and cheese also made the list, but with a twist. According to Dr Burhenne, sourdough bread is very different from regular white bread. Its fermentation process lowers the glycemic index and helps the body absorb minerals better, which reduces the risk of cavities. Raw cheese, on the other hand, actively supports teeth by raising the pH level in the mouth and repairing enamel. As he puts it, "Casein in raw cheese actually repairs enamel and raises the pH in your mouth — the exact opposite of what causes cavities."

Foods often blamed for acidity, like citrus fruits and pickles, also have benefits when consumed the right way. Citrus provides vitamin C, which is essential for healthy gums, though brushing immediately after eating should be avoided. Pickles, especially fermented ones, help feed good bacteria in the mouth. Dr Burhenne reminds people, "Your mouth has an ecosystem of healthy bacteria it needs. Feed it." He also highlights nuts as an underrated food, saying their chewing resistance strengthens the jawbone and provides minerals like magnesium and phosphorus that enamel depends on.