Carbohydrates are an important energy source for kids. Dentists encourage consuming the bulk of carbohydrates during meals rather than through snacks. This article provides guidance on healthy low-sugar, non-sticky and low-acid snacks. By giving your teeth a break from sugar (carbohydrates) and acid between meals, you help prevent cavities. Long exposure to acid can dissolve teeth, leading to cavities over time. (For more on The Cavity Process, check out my blog here.)
What should we look for when choosing snacks? Below are some key factors to consider.
1. Limit Sugar-Containing Snacks to Three or Fewer Per Day
Many parents understandably don’t realize that crackers, chips and breads contain sugar because they aren’t necessarily sweet. But if it’s a carbohydrate, it breaks down into sugars in the mouth, contributing to cavity formation.
2. Avoid Sticky Foods
Some sugars and carbohydrates linger in the mouth much longer than others, making them more likely to cause cavities.
- Granola - While it’s packed with fiber from oats, seeds and nuts, it’s also sticky. Research shows granola and other sticky carbohydrates can stay in the mouth for 45-60 minutes.
- Fruit gummies & fruit leathers - Even though they’re made from fruit, they’re extremely sticky. (I’ve found pieces in my little patients hours after snack time - yikes!). That means bacteria have access to sugar for hours, producing acid the entire time.
- Chocolate is a better choice! If you’re craving something sweet, consider how long that candy or dessert stays in your mouth. Chocolate dissolves much faster than hard candies or gummies so it clears from the mouth faster. That’s why, when eaten in moderation, it’s a better sweet option.
- Dried fruit (raisins, dates etc.) - These also tend to stick to teeth, making them a less ideal regular snack.
Check out the oral clearance time summary chart for different snacks below! I was surprised to learn that bread rolls taking 60 minutes to clear the mouth because they become sticky when mixed with saliva.
3. Cheese & Yogurt: Great for Teeth!
Both cheese and yogurt are fantastic for dental health because they contain two essential ingredients:
✔ Calcium – Helps remineralize early cavities.
✔ Probiotics – Increase the pH of the mouth, making it less acidic and reducing the risk of dissolving teeth
4. Limit Juice Intake
After age 1, kids can have up to 4 oz (½ cup) of juice per day—but it should be:
✔ 100% juice ✔ Consumed in one sitting, during a meal
This approach concentrates sugar intake during mealtime, allowing teeth to rest from sugar exposure the rest of the day.
⚠ Diluted juice can still cause cavities! Some parents believe that mixing 4 oz of juice with water and sipping it throughout the day is better, but unfortunately, this results in prolonged sugar exposure—leading to acidic conditions all day long.
Whole fruit is even better! It provides more nutrients and is better for teeth than juice.
5. Watch Out for Hidden & Added Sugars
✔ Fresh fruit = excellent!
⚠ Canned fruit = not recommended if submerged in syrup
⚠ Fruit purée pouches = convenient, but some have up to 17.3g of sugar! Always check for added sugars.
Recommended Sugar Limits (American Academy of Pediatrics and WHO)
- Children under 2 – No added sugar.
- Children over 2 – Limit to 25g of added sugar per day.
Yogurt: While yogurt is a great snack, some brands have a surprising amount of sugar. My personal favorite is Too Good, which has only 2g of sugar per 100g container!
Sports drinks: They’re not just electrolytes—many contain ~21g of sugar per bottle (that’s 5 sugar cubes!). Check with your pediatrician to see if your child needs them during exercise.
6. Limit Acidic Foods
⚠ Lemon water lover? Keep in mind that:
- Lemon juice has a pH of 2–3 (highly acidic).
- Water has a neutral pH of 7.
- Tooth enamel starts to dissolve at a pH of 5.5.
That means lemon water can create conditions that lead to cavities. To review the importance of acid in the cavity process, read my blog here.
Carbonated water: SodaStream and other carbonated waters can have a pH of ~3.6! And soda pop? Even more acidic, plus with high sugar content—a double whammy for teeth.
Final Thoughts
WOW! That’s a lot of advice! I get it. It can feel overwhelming, so I recommend picking one or two snack habits to modify at a time.
Check out the Pennsylvania Coalition for Oral Health’s infographic for snack substitution ideas: A Guide to Packing a Healthy Lunch.
Moderation & Compromise Are Key!
Here’s how I balance it:
✔ My kids love gummies—so we brush afterwards..
✔ Had extra juice at a party? I rinse with water afterward.
✔ Can’t quit soda yet? While working on cutting back, try rinsing with a baking soda solution (1 tsp baking soda in 1 cup water) right after drinking—it neutralizes acid immediately!
Need Snack Ideas? Here’s a List!
✔ Hummus & veggies
✔ Fruit & low-sugar yogurt
✔ Cheese, crackers & a boiled egg (moderate crackers - <3 carb-containing snacks/day)
✔ Leftover meat from dinner
✔ Nuts & unsweetened applesauce
✔ Homemade smoothies or yogurt popsicles (no added sugar)
✔ Avocado & tuna salad
For more ideas, check out my blog on easy, tooth-healthy snack recipes!
References
Sroda R, Reinhard T. Nutrition for Dental Health. 3rd ed. Burlington, Massachusetts: Jones and Bartlett Learning; 2018:438.
