People are often told that they are what they eat. And while this definitely holds true—like when you are bodybuilding —it is especially true when it comes to dental care. This page will cover some of the common foods that you should eat in order to keep your teeth white and your breath in good shape.
1. Coarse Vegetables
Foods that are high in fiber and require a large amount of chewing produce more saliva. The extra saliva will work to break down stains on your teeth and the vegetables coarse nature can also help scrape away superficial stains [1, 2].
Some coarse vegetables include broccoli, cauliflower, carrots, and celery.
2. Dairy Products
Dairy products contribute to a whiter smile by increasing saliva production to break down stains [1, 2]. Cheese also contains lactic acid which may remove surface stains from your teeth [1].
As scientific backing, a meta-analysis of the effect dairy has on dental health found "an inverse association between dairy intake and dental caries and several studies observed that yogurt and cheese consumption specifically was inversely associated with dental caries..." [1].
If you're lactose intolerant, note that there are lactose-free alternatives that you can utilize to gain the same benefits!
3. Nuts and Seeds
Both nuts and seeds have an abrasive texture that strips stains and discoloration from teeth [1].
If you're worried about the wear and tear that nuts and seeds might cause, a recent study concluded that "nuts and seeds are tooth-friendly foods" and that "there was no significant decrease in pH of plaque during eating and 30 minutes after consumption of nuts or seeds" [1].
Long story short, both nuts and seeds are ok to eat and furthermore encouraged!
4. Onions
Onions contain sulfur compounds to help keep plaque from forming on your teeth [1].
It's important to note that by cooking onions, you denature the positive sulfur compounds found within them. Therefore, only by eating onions raw (on a salad preferably) will you get its benefits.
5. Pineapple
This exotic food is the only natural source of bromelain, an anti-inflammatory and cleaning compound found to effectively remove surface stains from teeth [1, 2].
With that said, pineapple is an acidic food which can cause tooth decay (covered in the 
Foods to Avoid page) so eat with caution!
The Perfect Smile