Enamel is the strongest substance within the human body, but it is not invulnerable. Our teeth undergo a normal process of demineralization and remineralization every day. Food and drink acids and bacteria strip the minerals like calcium and phosphate from the enamel, causing demineralization. But your teeth can fight back. With the process of remineralization, the minerals lost are restored. Thus strengthening your teeth and preventing cavities.
But when demineralization happens too excessively, the process of tooth erosion begins, leading to sensitivity, discoloration, and tooth decay. Let’s look into the most effective ways to remineralize teeth.
What is Tooth Remineralization?
Tooth remineralization is the natural process through which necessary minerals — most notably calcium, phosphate, and fluoride — are redeposited into the tooth enamel after being lost during demineralization. [1] It happens daily and is based on your diet, oral hygiene, and overall health.
When remineralization is functioning properly, minerals from saliva, food items, and toothpaste are redeposited into the enamel and help build back its strength. These minerals form hydroxyapatite, the primary substance responsible for making your teeth strong.
When remineralization happens quicker than demineralization, your enamel stays robust and resistant. But when acids and sugars overwhelm your teeth without enough minerals to repair the damage, enamel begins to weaken, eventually leading to cavities.
What Causes Teeth to Lose Minerals?
Enamel is eroded most commonly through acid attacks. When you eat sugary or starchy foods, the acid is released by the bacteria within your mouth. But it breaks down minerals from your enamel, causing demineralization. Over time, this weakens your teeth and exposes them to sensitivity, decay, and cavities.
Other causes of teeth mineral loss include:
- Frequent snacking or consumption of sugary drinks
- Dry mouth or decreased saliva production
- Acidic drinks and foods (e.g., citrus, wine, and soda)
- Poor oral hygiene.
- Acid reflux or frequent vomiting
- Brushing too hard or with very abrasive toothpaste
Once the enamel does erode, it cannot be regrown. But you can stop the damage from continuing by helping the process of remineralization.
Signs Your Teeth Need Remineralization
How do you know when your teeth are crying out for help? Here are some common symptoms that your enamel is losing minerals and needs support:
- Increased sensitivity of the teeth — especially towards hot, cold, or sweet foods.
- White spots are the early signs of demineralization of the tooth's enamel.
- Discoloration or yellowing — the worn-out enamel exposes the layer below it, the dentin.
- Irregular or rough tooth surfaces — the compromised enamel can create surface changes.
- Tiny cracks or chips — weak teeth are most likely to get damaged further.
How to Remineralize Teeth Naturally?
Tooth remineralization is your body's natural process for repairing early tooth enamel damage before it leads to tooth decay. The following are some proven, practical, and natural ways to help your teeth remineralize.
1. Brush Your Teeth Twice a Day (But Gently!)
Good oral hygiene starts with proper brushing. Brushing washes away germs and food particles, which are the food source for acid-forming germs. [2] One major cause of tooth decay is a germ called Streptococcus mutans, which feeds on sugars and starches left behind in your mouth.
When brushing your teeth, use a soft-bristled toothbrush like the Oclean X Pro Elite. Its soft DuPont bristles and the high-speed Maglev motor are strong enough to remove plaque without eroding the enamel. Brushing too hard or with a hard toothbrush actually erodes your enamel rather than helping protect it. You might also want to wait at least 30 minutes after eating acid foods before brushing — this gives the enamel time to harden and prevents damage.
2. Always Use Fluoride Toothpaste
Fluoride is important for remineralization. It strengthens the enamel by attracting minerals like calcium and phosphate towards the tooth surface and rebuilding where the tooth starts to weaken. [3]
Not every toothpaste contains fluoride, so make sure the one you buy contains fluoride. The American Dental Association (ADA) actually only recommends fluoride toothpaste with its seal. Brushing twice a day with fluoride toothpaste can make teeth acid-resistant and stop early decay. [4]
3. Drink Plenty of Water — Especially After Meals
Water keeps your mouth hydrated, and it also rinses away food particles and acids that cause demineralization. It also stimulates saliva secretion, which helps acid neutralization and the introduction of essential minerals into the teeth.
If you've just had something acidic or sugary and can't brush your teeth right away, rinse with plain water. It's a very easy habit which can make a lot of difference in the end. Unlike sugary drinks, water contains no sugar or acid and does nothing but good for teeth.
4. Cut Down on Sugar – Especially Frequent Snacking
Sugar feeds the harmful bacteria in your mouth. When these bacteria digest sugar, acid is produced. Acid wears away your enamel.
What is even more harmful than a rich dessert once in a while? Snacking on sugary foods throughout the day. The more sugar you eat, the more acid your teeth are exposed to.
What can you do?
- Cut back on sugary snacks and drinks.
- After consuming any acidic foods, try to rinse your mouth with water
- Use a straw for acidic beverages to minimize direct contact with the teeth.
5. Avoid Acidic Drinks (Or Use a Straw)
Acidic drinks like fizzy drinks, sports drinks, energy drinks, citrus juices, and black coffee erode the enamel over time. Most drinks contain sugar and acid — a double hit for your teeth. [5]
If you do end up eating them, try to:
- Drink with a straw to minimize contact with your teeth.
- Drink them fast and not slowly.
- Rinse your mouth with water afterward.
6. Increase Saliva Production
Saliva remineralizes teeth by neutralizing acid and supplying calcium and phosphate to your teeth. To increase saliva:
- Drink water to stay hydrated.
- Chew sugar-free gum with xylitol — it stimulates saliva production and reduces bacteria.
- Prevent the causes of dry mouth including cigarette smoking or certain medications.
7. Chew Sugar-Free Gum with Xylitol
Not only does sugar-free gum make your breath fresher—but it also triggers the release of saliva. Saliva contains calcium and phosphate, which are necessary for the remineralization of your teeth. Select gum with xylitol—a sugar substitute found naturally that inhibits bacterial growth and replenishes minerals back into your enamel.
Pro tip: Chew gum for 20 minutes after meals to maximize saliva production and protect against acid attacks.
8. Eat More Calcium and Vitamin-Rich Foods
Your teeth need calcium, phosphate, and other minerals for their strength. You can also build the enamel from the inside out by consuming foods with these minerals.
Good food sources are:
- Cheese, milk, and yogurt
- Leafy greens like kale and spinach
- Almonds, sesame seeds, and tofu
- Sardines and salmon with bones
9. Keep Your Oral Microbiome Healthy with Probiotics
Not all bacteria are bad. Some are good and promote a healthy mouth and combat cavity germs. Probiotics can replenish beneficial bacteria, reduce inflammation, and support your natural healing process for the enamel.
Lactobacillus rhamnosus, Bifidobacterium, and Streptococcus salivarius are a few of the strains studied for oral health research. Probiotics are available in foods like yogurt—or as dietary supplements.
10. Address Dry Mouth (Saliva is a Natural Healer)
Saliva is also one of the most powerful defenders against tooth decay. Saliva contains minerals like calcium and phosphate which help with remineralization and also help wash away food particles and acid.
If your mouth is dry (caused by medication, dehydration, or medical issues), see your dentist. They may suggest:
- Drink plenty of water.
- Sugar-free chewing gum or lozenges
- Special saliva-stimulating rinses
11. Limit Starchy Foods
Starchy foods like pasta, bread, and potatoes are reduced into simple sugars, which feed the bacteria and accelerate demineralization. When you do eat starches, eat them with protein or fiber to reduce their impact on your teeth. For example, eat whole-grain instead of white bread—these are slowly broken down and release less acid.
12. Visit Your Dentist Regularly
Even with good oral habits, it might not be possible for you to notice early damage to the tooth enamel. Your dentist will notice early demineralization and treat with fluoride, sealants, or advice tailored to your needs. [6]
How Long Does It Take to Remineralize Teeth?
Early remineralization can usually begin within a few weeks but generally takes 2 to 4 months of consistent care before the results are apparent. However, the exact time it takes to remineralize your teeth depends on several factors. These may include the severity of the damage inflicted upon the enamel, your oral habits, and the overall condition of your teeth.
If you brush twice a day with fluoride toothpaste, eat a tooth-friendly diet, and avoid sugar and acid foods, you are promoting healing for your teeth daily. But when the erosion reaches the point where actual cavities have already developed, remineralization won't work anymore — you will need to see a dentist for treatment.
The Bottom Line
You can remineralize your teeth naturally — but not instantly. It is something that happens over time with good oral hygiene care, good nutrition, and good habits. While minor mineral loss can be reversed with fluoride toothpaste, sugar-free gum, and food with calcium, extensive damage must be treated by a dentist.
By brushing, flossing, drinking lots of water, and cutting back on sugar and acid intake, you are giving your teeth the best environment for them to return to their former strength. So start today—every little helps towards a stronger, healthier smile.
Reference
- Whitten, Cheryl. “What to Know about Remineralizing Teeth.” WebMD, 1 Nov. 2021, www.webmd.com/oral-health/remineralizing-teeth.
- Cherney, Kristeen. “10 Ways to Remineralize Your Teeth and Stop Demineralization.” Healthline, Healthline Media, 4 May 2023, www.healthline.com/health/remineralizing-teeth#fluoride-toothpaste. Accessed 12 Mar. 2025.
- Nikhil Mankar, et al. “Role of Fluoride in Dentistry: A Narrative Review.” Cureus, vol. 15, no. 12, 21 Dec. 2023, https://doi.org/10.7759/cureus.50884.
- Home - American Dental Association. Ada.org, 2019, www.ada.org/.
- Zahara, Abdul Manaf, et al. “Relationship between Food Habits and Tooth Erosion Occurrence in Malaysian University Students.” The Malaysian Journal of Medical Sciences : MJMS, vol. 19, no. 2, 2024, p. 56, pmc.ncbi.nlm.nih.gov/articles/PMC3431744/.
- Simmer, James Patrick, et al. “How Fluoride Protects Dental Enamel from Demineralization.” Journal of International Society of Preventive & Community Dentistry, vol. 10, no. 2, 1 Mar. 2020, pp. 134–141, pubmed.ncbi.nlm.nih.gov/32670900, https://doi.org/10.4103/jispcd.JISPCD_406_19.