Does fiber food really clean your teeth?
Fruits and vegetables rich in fiber do not clean teeth and do not remove plaque as it was believed for some time. This is just one of many myths that can be found on websites. Fiber foods unfortunately, has no such power as toothbrush. Nevertheless, hard food with fibers is better than soft food, because it does not stick to the teeth as much and it leaves oral cavity sooner than soft and sticky food. Hard food along with tongue and lips can to some extent physiologically perform cleaning on the exposed flat and large surfaces of teeth. These areas usually have the smallest amount of dental plaque. Usually the amount of plaque is higher at the gum line and in the interdental spaces. This kind of surfaces can be cleaned only with a toothbrush and dental floss or interdental brush.
Some people still believe in this myth and they persist in poor oral hygiene and eat high-fiber food, thinking that they are performing a good dental care. Nevertheless, fiber food is still playing important part of a healthy menu and is good for general health. Foods with fiber also increase the outflow of saliva, which has a favorable effect on the remineralization of teeth.
What kind of food is rich in fibers?
Bellow is listed serving size of food and total amount of fibers in grams. Fiber content can vary among brands.
- Raspberries 1 cup 8.0
- Pear, with skin 1 medium 5.5
- Apple, with skin 1 medium 4.4
- Banana 1 medium 3.1
- Orange 1 medium 3.1
- Strawberries (halves) 1 cup 3.0
- Figs, dried 2 medium 1.6
- Raisins 1 ounce (60 raisins) 1.0
- Spaghetti, whole-wheat, cooked 1 cup 6.3
- Barley, pearled, cooked 1 cup 6.0
- Bran flakes 3/4 cup 5.5
- Oat bran muffin 1 medium 5.2
- Oatmeal, instant, cooked 1 cup 4.0
- Popcorn, air-popped 3 cups 3.6
- Brown rice, cooked 1 cup 3.5
- Bread, rye 1 slice 1.9
- Bread, whole-wheat 1 slice 1.9
- Split peas, boiled 1 cup 16.3
- Lentils, boiled 1 cup 15.6
- Black beans, boiled 1 cup 15.0
- Lima beans, boiled 1 cup 13.2
- Baked beans, vegetarian, canned, cooked 1 cup 10.4
- Almonds 1 ounce (23 nuts) 3.5
- Pistachio nuts 1 ounce (49 nuts) 2.9
- Pecans 1 ounce (19 halves) 2.7
- Artichoke, boiled 1 medium 10.3
- Green peas, boiled 1 cup 8.8
- Broccoli, boiled 1 cup 5.1
- Turnip greens, boiled 1 cup 5.0
- Brussels sprouts, boiled 1 cup 4.1
- Sweet corn, boiled 1 cup 3.6
- Potato, with skin, baked 1 small 2.9
- Tomato paste, canned 1/4 cup 2.7
- Carrot, raw, 1 medium 1.7
Source: USDA National Nutrient Database for Standard Reference, Release 27
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