Enamel erosion: Surprising foods that may
harm your teeth

Published August 2026 | 5 min read
Expert contributors: Dr Victoria Capp, HCF Dental Centre Network Clinical Manager
Words by Trudie McConnochie

Key takeaways

• Enamel erosion is when the protective lining of teeth wears away, usually due to acidic foods.
• Citrus fruits, tomatoes and popcorn are surprisingly among the unhealthy foods for teeth.
• Foods good for teeth include milk, nuts and dark chocolate.
• Limiting snacking, drinking water and brushing 30 minutes after eating can help keep teeth strong.
• The HCF Dental Centre network gives members access to high-quality, affordable healthcare.

It's common knowledge that sugar’s bad for your teeth, but other foods are, too. Learn which can contribute to enamel erosion and which support healthy teeth.

If you’ve made it to adulthood without any fillings, you’re in the minority. Aussies aged 15 years and over have an average of 11.2 decayed, missing or filled teeth, and nearly one in three (32%) have untreated tooth decay. The good news? Preventing cavities is far easier – and far less expensive – than treating them.

Preventing decay and enamel erosion – another common dental issue – is all about what you eat and drink. Rather than thinking of foods as simply ‘good’ or ‘bad’, it helps to understand how to strengthen tooth enamel through your diet and the foods and drinks that can damage it. That way, you can reduce the risk of future dental problems. Some of the biggest culprits, and some of the most beneficial foods, may surprise you.

Dr Victoria Capp, HCF Dental Centre Network Clinical Manager, gives the lowdown on the foods and habits that can help keep your teeth healthy. For more personalised advice, a dentist can assess your individual needs and oral health risks. Eligible members can also get 100% back^* on an annual dental check-up at dentists in our extensive No-Gap network across Australia. Consult your doctor before you make any changes to your diet.

What is enamel erosion?

Enamel erosion is when the protective layer of enamel on your tooth gets worn away by acid – often from acidic food and drinks. If it’s not treated early, the yellow dentine (the layer of tissue under the enamel) of the tooth will be left exposed, and no teeth-whitening treatment will be able to disguise it. More significantly, enamel erosion leaves teeth more sensitive to hot and cold foods and drinks. It also damages the tooth structure, which may require treatment like veneers, fillings, crowns, root canals or even tooth extraction. Because enamel helps protect teeth from everyday wear and tear, enamel erosion can affect oral health at any age.

Foods that do more damage than you’d expect

As well as obvious culprits like lollies, biscuits and fizzy soft drinks, there are some surprising dietary offenders for tooth decay and enamel erosion.

Popcorn

So long as it’s not coated in sugar or salt, popcorn can be a healthy snack. But watch out for uncooked kernels, as biting them can cause cracks or breakages in teeth. Dr Capp recommends flossing after eating to get rid of popcorn particles stuck between your teeth.

Alcohol

Ever noticed your mouth gets dry when you’re drinking? That’s because alcohol can cause dehydration and dry mouth, which are bad news for teeth. In particular, wine can cause enamel erosion, because it’s highly acidic. Drinking water between alcoholic drinks can help keep good saliva flow to neutralise acid in the mouth and help prevent decay.

Oranges and lemons

If you’ve dabbled in the ‘drink lemon juice in warm water every morning’ wellness trend, we have bad news: citrus fruits are a natural enemy of teeth because they contain citric acid.

“Oranges and lemons cause acid wear, which weakens tooth enamel,” confirms Dr Capp.

On the other hand, oranges and lemons contain vitamin C, which helps slow the progression of gum disease. The solution: eat citrus fruit rather than drinking juice (juice has a higher concentration of sugars and acids) and wait for at least 30 minutes before brushing your teeth, because the acid can temporarily soften tooth enamel, making it more likely to wear away.

Pickles and vinegars

Pickles come in vinegar, which is highly acidic, so both are best enjoyed in moderation. There’s a big difference between enjoying vinaigrette on your salad and drinking a glass of vinegar, Dr Capp points out.

“That fad where everyone was doing shots of apple cider vinegar – that’s really bad for your teeth,” she says.

Sports drinks

Dr Capp has noticed more people drinking sports drinks, which is having a negative impact on teeth.

“People often aren’t aware that sports drinks are full of sugar,” she says. “They think they’re being healthy because of the electrolytes, but the sugar means these drinks [can] cause tooth decay.”

Some sugar-free drinks are also problematic, as they contain acidic additives. A 2022 study found both sugary and sugar-free soft drinks cause enamel erosion.

Drinking through a straw can help minimise damage, but ultimately, you’re better off drinking tap water, Dr Capp says.

Foods that can actually protect your teeth

While some foods contribute to decay and enamel erosion, there are also plenty of foods that can help support oral health.

Cheese and other dairy foods

If you’re tossing up between a cheese board or the dessert menu, choose the cheese.

“Cheese neutralises the acid in your mouth,” says Dr Capp.

Other dairy foods like milk also get gold stars from dentists due to their calcium content, which strengthens teeth. Plus, milk neutralises the acid in your mouth.

Nuts and seeds

Some nuts and seeds are rich in tooth-friendly minerals. For example, almonds, walnuts and hazelnuts have good amounts of calcium, which is important for tooth health.

Tea

Both green and black tea contain polyphenols that suppress acid-producing bacteria in your mouth. But don’t be tempted to add sugar to your tea, adds Dr Capp.

Fatty fish

To help your body absorb calcium for your bones and teeth, eat vitamin D-rich fatty fish like salmon, mackerel and sardines.

Dark chocolate

If you’ve got a chocolate craving, choose dark chocolate with at least 70% cacao, which contains a compound called CBH that supports tooth enamel. Eat only in moderation, warns Orthodontics Australia.

The habits that make the biggest difference

Aside from regularly cleaning and flossing, one of the best things you can do for your teeth is to stay hydrated. Drinking water regularly helps wash away food particles, dilutes acid in your mouth and helps you produce saliva.

How often you eat makes a difference, too. Constant snacking means your mouth doesn’t have a chance to neutralise between acid exposure. Opt for three regular meals a day instead.

Not surprisingly, Dr Capp says brushing your teeth goes a long way towards a healthier smile, but wait for 30 minutes after eating before you put brush to tooth.

“If there’s a lot of acid in your food, and then you brush your teeth straight away, you can weaken the enamel,” she explains.

And if brushing isn’t possible later? “Have some chewing gum, because that increases saliva flow, which cleanses your teeth.”

Book your next dental visit

Regular dental check-ups can help identify early signs of decay, enamel wear and gum disease, especially if your diet includes foods or drinks that may affect your oral health. Eligible members with dental extras who visit an HCF Dental Centre or see a provider in our nationwide No-Gap network can get 100% back^* on a range of services each calendar year, like one or two check-ups, scale and cleans, a fluoride treatment and two mouthguards. You can use our Find a Provider tool to locate More for Teeth providers at over 17,000 locations, with online bookings available for selected providers via the BookNow tool.