Most people know that red wine, coffee, and smoking can stain your teeth — but there are plenty of other culprits that don’t get nearly as much attention. In fact, some of the biggest offenders when it comes to discolouration are everyday foods you might consider healthy or harmless.
Tooth enamel is porous, and certain foods and drinks can cause pigments to soak in, especially if your enamel is worn or your mouth is dry. Over time, these stains can build up, making your smile look dull or uneven — even if your teeth are otherwise healthy.
Here are seven surprising foods and drinks that may be working against your bright smile, and what you can do to minimise their effects.
1. Balsamic Vinegar
Balsamic vinegar may be a favourite for dressings and marinades, but its dark pigment and acidity make it a prime offender when it comes to staining.
The acidity weakens enamel slightly, allowing the dark colour to stick more easily to the surface of the teeth. Because it’s often used in liquid form, it can coat the teeth without much chewing — making it harder for saliva to wash away the residue.
Tip:
Rinse your mouth with water after meals that contain balsamic vinegar, and try combining it with crunchy greens like lettuce or spinach, which help scrub the teeth as you chew.
2. Soy Sauce
This staple of Asian cuisine is another dark-coloured liquid with high staining potential. Just like balsamic vinegar, soy sauce can settle into the tiny ridges and pores of your enamel, especially if you’re eating it regularly.
Because it’s so salty and concentrated, even small amounts can make a big difference over time — particularly when paired with white rice, which offers no natural cleaning effect.
Tip:
Moderation is key. Rinse with water after meals or try swapping to lighter sauces where possible.
3. Beetroot
Beetroot’s vibrant red-purple hue makes it a healthy but risky food when it comes to teeth. Whether you’re eating it roasted, raw, or juiced, the strong pigments (known as betalains) can stain both teeth and dental work, especially over time.
Juiced beetroot is even more intense because it bypasses chewing — allowing the liquid to come into full contact with the enamel.
Tip:
Drink beetroot juice with a straw, rinse your mouth afterwards, and avoid brushing immediately (which can spread the pigment around softened enamel).
4. Curry and Coloured Spices
Curry dishes often contain richly pigmented spices like turmeric, paprika, and saffron. These spices can leave behind yellowish stains on enamel — especially when eaten regularly.
Even if the dish itself isn’t dark in colour, the staining compounds in the spices can build up over time, particularly around the gum line or in the tiny pits of molars.
Tip:
Eat curry dishes with fibrous vegetables or raw sides to help scrub the enamel naturally, and be sure to rinse afterwards.
5. Tomato-Based Sauces
Tomatoes are acidic and naturally high in colour, which makes them a double threat. The acid softens enamel slightly, and the rich red pigments can then stick more easily to the tooth’s surface.
This includes pasta sauces, pizza toppings, soups, and even tomato-based condiments like ketchup.
Tip:
Pair tomato-based dishes with crunchy vegetables or cheese to reduce acid impact, and follow up with water to help neutralise the pH in your mouth.
6. Berries
While berries are packed with nutrients, they’re also high in natural pigments that can cling to enamel. Blueberries, blackberries, and even cherries can all contribute to staining — especially when consumed in smoothies or juices.
Even dried berries can pose a problem, as they tend to stick to the teeth and increase exposure time.
Tip:
Enjoy berries as part of a meal (rather than on their own), and rinse or drink water afterwards to reduce contact time.
7. Tea — Especially Herbal and Green Tea
Tea is often seen as a gentler alternative to coffee, but it still contains tannins — natural compounds that bind to the tooth surface and cause staining.
Green tea and herbal blends can be surprisingly potent, especially if consumed multiple times a day. Over time, they can cause a dull, yellowish tint that’s hard to reverse with brushing alone.
Tip:
Use a straw for iced teas, reduce sipping throughout the day, and consider alternating with water or milk-based drinks.
How to Protect Your Smile
You don’t need to eliminate these foods entirely — many of them are healthy and worth keeping in your diet. But if a brighter smile is your goal, being mindful of how and when you consume them can make a difference.
Simple habits like:
- Drinking water after meals
- Chewing sugar-free gum to stimulate saliva
- Avoiding brushing immediately after acidic foods
- Scheduling regular professional cleans
…can all help maintain your natural brightness.
Want to restore your shine?
If stains are already affecting your confidence, we’re here to help. Whether it’s a professional clean, whitening treatment, or long-term prevention advice, we’ll tailor the solution to your lifestyle and goals.
Visit us to refresh your smile — and keep enjoying the foods you love without worry.
