Dentist-approved hacks to stop food and drink staining teeth

By Lauren Potts

Stand in the toothpaste aisle at the supermarket and you’ll see whitening claims splashed across the packets and boxes.

We’re more preoccupied by the brightness of our teeth than ever, it seems. The Oral Health Foundation charity found that when it comes to our smiles, 42% of us would change the whiteness of our teeth over anything else.

But are whitening products the only way to go? Or could the foods we eat help us keep our pearly whites exactly that?

What causes teeth stains?

There are two types of teeth staining, explains private and NHS dentist Toby Hancock: intrinsic and extrinsic.

Intrinsic staining is when the discolouration comes from inside the tooth. This can be caused by either genetic conditions like amelogenesis imperfecta, which can affect the colour of tooth enamel, or a reaction to certain medications.

Extrinsic staining – as you might guess – comes from outside the tooth. Smoking, our dental hygiene and food and drink, for instance.

The worst foods for teeth staining

Hancock says the biggest culprits are the ones many of us already know about: drinks that contain tannins, a naturally occurring compound found in plants.

“Red wine, coffee, tea – these are your classics for staining. Espresso is particularly effective at sticking to teeth.”

But staining can also be caused by other coloured food and drink like cola, dark berries, balsamic vinegar and beetroot, according to healthcare provider Bupa. Even the strong pigment in tomato-based sauces and soy sauce can leave a tinge on our teeth, it warns.

Another offender can be found in our spice rack and takeaways.

“Curry sauce is fantastic for staining,” says Hancock, on account of the turmeric.

We’ve all seen the state of our yellow-stained dishes after a biryani – and that’s a good indicator of what it might do to our teeth.

“Porcelain and tooth enamel are very similar in terms of their microstructure, which unfortunately does attract stains,” he explains. “Anything that can leave stains on your plate will stain your teeth too.”

While steering clear of all those foods and drinks may help keep your teeth white, it might not be a realistic solution.

Simple food hacks to prevent teeth discolouration

While brushing your teeth right after eating is the best way to avoid stains, it’s not always an option. The good news is you can still help prevent staining when you don’t have a toothbrush to hand. A crunchy snack could do the trick, says Hancock.

“Any hard foods will effectively give a manual clean. When you bite through things like raw carrot or celery, they act like a shovel, scraping plaque off the teeth.”

Be wary of fruit, since this contains acids which can damage the tooth’s protective outer layer – and that means easier staining.

But cheese is fair game – just make sure you’re picking the right one.

“A hard cheese is very good [for cleaning]. If you bite through it, you want to be able to see clear teeth marks. Gooey cheese doesn’t have the same benefit though – it’s just going to cling to your teeth.”

So, no more cleaning your teeth with brie – okay?

Dentist-approved whitening tips

The most beneficial way to get white teeth is to keep them clean in the first place, says Hancock.

Twice a day is the minimum we should be cleaning our teeth, but it might also help to clean them after meals.

“If you’ve got a nice sparkly enamel surface, it’s going to be harder for stains to stick,” he explains. “A highly polished teacup, for instance, is going to resist staining inside. If it’s a bit manky though, the stains will stick much more easily.”

Prevention, it seems, is better than a cure – especially when you consider how much teeth whitening treatments will set you back.

There are other, surprisingly simple ways to help prevent staining too, especially for those who love a tannin-loaded drink.

“After your last swig of coffee, nip to the sink, rinse out the cup and then use it to take a slug of water,” suggests Hancock. “Rinse it around your mouth and then spit it out – it’ll get rid of some of the tannins.”

Lifestyle adjustments can also help, says Bupa, like adding milk to tea and coffee to lessen staining, and using a straw for dark-coloured cold drinks, so the liquid bypasses your teeth altogether.

But our favourite suggestion is a riff on a well-known cleaning tip: just as white wine can supposedly help remedy a red wine spill on a rug, a glug of Chardonnay may help eliminate the residue left by that Malbec at dinner.

“If you’re having red wine, finish with a glass of white – it’ll dissolve stains because of the acids,” says Hancock. “It’s a really efficient way of countering the effect of red wine.”

So, if a white smile is what you’re after, there’s plenty you can try before forking out on treatments.

Published January 2025

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