7 Foods That Stain Your Teeth — Plus Tips to Prevent Stubborn Stains

Written by Zack Youngblood, DMD | Reviewed by Karla Robinson, MD

Published on June 24, 2024

Key takeaways:

Foods that stain your teeth discolor or weaken the enamel, allowing staining pigments to stick to your teeth. Examples include acidic and highly pigmented foods like tomato sauce, coffee, and wine.
Simple practices –– like rinsing with water after eating and using a straw –– can reduce the risk of tooth stains.
Professional dental cleanings and whitening treatments can help with stubborn tooth stains. Follow consistent oral hygiene practices to maintain a bright smile.

Woman drinking a glass of red wine. puhimec/iStock via Getty Images Plus

What’s the first thing you notice about someone when you meet them? If it’s their smile, you’re not alone. A survey by the American Academy of Cosmetic Dentistry found that almost 50% of people remember a person’s smile most after meeting them.

But many things, including daily diet, can put a damper on a bright white smile. Certain foods can make your teeth discolored, especially without proper oral hygiene. Below, we’ll discuss which foods stain your teeth and the best methods to avoid or eliminate stubborn stains.

What causes tooth staining?

Foods and drinks that stain your teeth have compounds that discolor or weaken the enamel. This protective outer layer of your teeth is very hard but porous. Damaged enamel makes it easier for staining pigments from food to stick to your teeth.

For example, highly pigmented foods have color compounds that can cling to the surface of your teeth, causing a dull or discolored appearance. Acidic foods open the pores on your enamel, allowing these staining pigments to come in. Acidic foods and drinks can also strip away your enamel, exposing the yellowish dentin layer beneath it.

What foods and drinks stain your teeth?

Acidic or highly pigmented foods and drinks can stain your teeth. Here are seven of the most common tooth-staining culprits.

1. Red wine

You might think that red wine gets its deep red color from grapes alone. But other ingredients, like chromogens, also give it this pigment. These color compounds, tannins, and other acidic ingredients give red wine its tooth-staining capabilities.

2. Sodas

Sodas are full of sugar and acid. These ingredients enhance flavor but can also wreak havoc on your teeth. When you drink soda, the bacteria in your mouth feed on the sugar, producing more acid. This is often referred to as an “acid attack.” With each sip, the acid in soda can attack your teeth for about 20 minutes. And this leaves your teeth vulnerable to stains and decay.

3. Coffee and tea

Many people start the day with a cup of coffee or tea. But regularly consuming these popular beverages can discolor your teeth over time. Both are richly pigmented and acidic. And they have tannins that make it easy for staining pigments –– and other ingredients like sugar –– to adhere to your teeth.

4. Energy drinks

Like soda, many energy drinks are highly acidic. The acidity, combined with artificial coloring and sugar, is a recipe for tooth stains and damage. For example, a study found that the acid in several popular energy drinks eroded tooth enamel samples that were tested in a lab.

5. Tomato-based sauces

Tomatoes contain natural compounds and acids that give them their distinct red color and flavor. As a result, tomato-based sauces can stain your teeth.

Fun fact: Adding a small portion of baking soda to a tomato-based sauce can reduce its acidity.

6. Candy

Candy — like chocolate and lollipops — can harm your smile over time. The bacteria around the plaque on your teeth feed off of candy’s main ingredient, sugar. After eating sugar, the bacteria release acid that weakens the tooth structure. Other ingredients in candy, like artificial coloring and flavoring, soak into the pores of your teeth, leading to tooth staining.

7. Berries and fruit juices

The rich color pigments in berries and fruit juices contain powerful antioxidants and other nutrients. But they can also stain your teeth. The pigments stick to your teeth and lead to staining if not removed by brushing or swishing your mouth with water. Like energy drinks, many fruit juices are also highly acidic, which adds to their tooth-staining potential.

Can you prevent foods from staining your teeth?

You don’t have to avoid teeth-staining foods altogether. After all, some of them contain healthy ingredients. And you probably don’t want to eliminate others that you enjoy. Fortunately, you can take small steps to minimize tooth stains. Here are a few tips to help prevent foods from staining your teeth:

Swish with water: Rinsing with water after eating or drinking can wash away harmful food particles from the surface of your teeth. It also helps lower the acidity in your mouth, which can lead to a stronger, more resistant enamel layer.
Drink through a straw: With a straw, pigmented drinks like coffee, wine, and soda bypass the front surface of your teeth. But be careful. Drinking large amounts of these drinks through a straw can still increase the acidic environment in your mouth and cause harmful effects like decay and staining.
Reduce your portions: The most obvious way to help prevent tooth discoloration from tooth-staining foods is to limit how much of them you eat during each meal. Foods and drinks must contain a certain level of acidity to weaken tooth enamel. Reducing exposure to highly acidic foods can help prevent damage and keep your teeth strong and stain resistant.

Can you remove stains from your teeth?

It’s possible to remove simple stains from your teeth. But stubborn stains may require professional attention from a dentist. Here are several ways to remove tooth stains.

Brush after meals

The American Dental Association recommends waiting 1 hour after eating to brush your teeth. Brushing too quickly after eating acidic foods can thin your enamel. This will allow the yellowish dentin layer of your tooth to show through and give your teeth a stained appearance.

Brushing at least twice a day with toothpaste that contains fluoride is vital. Consistency is key when trying to remove simple surface stains. You shouldn’t need an abrasive toothpaste or a harder toothbrush. Consult your dentist if brushing isn’t doing the job. You may need to change your technique or try a different treatment to remove stains.

Get professional cleanings at least twice a year

Your teeth may also be stained from plaque and tartar buildup. Professional dental cleanings help eliminate tough buildup and give your teeth a brighter appearance. A cleaning every 6 months is routine. But a dentist may recommend that you come for cleanings more often depending on your oral health.

Try at-home whitening treatment

Over-the-counter (OTC) whitening strips can help brighten your smile. These strips are usually good for minor improvements but won’t result in significant whitening. Use the strips in addition to brushing and flossing regularly for best results.

Consider professional whitening treatments

Sometimes, a dentist will prescribe a whitening treatment to help with stubborn tooth stains. This treatment includes a stronger whitening gel that isn’t offered over the counter. This material will give you better results and help them last longer.

The bottom line

Various foods and drinks can stain your teeth. These include those that are acidic or richly pigmented. Luckily, simple preventative measures –– like rinsing with water after eating –– can help keep your smile bright. Maintaining good oral hygiene and regular dental cleanings can also help remove existing stains. That way, you can feel confident about your smile.

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Zack Youngblood, DMD

Written by:

Zack Youngblood, DMD

Zack Youngblood, DMD, is a dentist who strives to change the general look of dentistry. Before stepping foot in the clinical field, he authored multiple works that helped dental students and dentists find their unique path in dentistry.

Lauren Savage, MA

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Karla Robinson, MD

Reviewed by:

Karla Robinson, MD

Karla Robinson, MD, is a medical editor for GoodRx. She is a licensed, board-certified family physician with almost 20 years of experience in health through varied clinical, administrative, and educational roles.

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