Many people associate dental health primarily with dental care products and regular check-ups. But what if healthy teeth start much earlier – namely on the plate, in the metabolism, and with everyday habits?
Dr. Anne Pfau has developed her online course on precisely this topic: Bite by Bite - Functional Food Mastery for Strong Teeth & Systems. In an interview with us, she explains why a tooth-healthy diet is much more than just "less sugar," why saliva is an underestimated superpower, and how we can not only protect but truly nourish our teeth.
How did you get into natural dental health? Or: What does holistic dental health mean to you personally?
2020 was a turning point for me. Not only because we, as a society, went through a difficult phase, but also because I was expecting my first child and suddenly I wasn't just responsible for my own body anymore. During this time, I questioned everything. At the top of the list: fluoride.
After going through the fear of not having any teeth left in 10 years, I dared to try the experiment. Six years later, I still have all of them.
But it didn't stop at fluoride. As I painstakingly went through the ingredients on my toothpaste tubes, the next "aha" moment hit me: why do we actually put this in our mouths twice a day?
From then on, it was clear to me: I can no longer just treat symptoms. I need to understand what teeth really need. That's what holistic dental health means to me today — moving away from repair mode, towards a connection with the entire system.
What role does oral and dental health play for the entire body?
A much larger one than most people think. The mouth is not simply the beginning of the digestive tract. It is its own microsystem that reacts lightning fast to everything: to what you eat, how you breathe, how stressed you are.
Over 700 different types of bacteria live here. The oral flora is closely linked to the gut flora, the immune system, and even the brain.
Studies today show clear connections between chronic inflammation in the mouth and cardiovascular diseases, diabetes, dementia, or pregnancy outcomes.
In plain terms: whoever strengthens their mouth strengthens their entire body.
What superpowers do we have in our mouths? And why is saliva so important?
My favorite superpower: our saliva. It's much more than just spit. It neutralizes acids after eating, returns minerals like calcium and phosphate to the tooth surface, and is thus the most important natural remineralizer we have.
After every meal, the pH value in the mouth drops. As soon as it falls below 5.5, tooth enamel begins to demineralize. It takes about 20 to 30 minutes for saliva to neutralize the pH value again. This is exactly why constant snacking is so problematic.
Further superpowers: the tongue as a nerve sensor, the oral flora as a highly complex ecosystem, and tooth enamel as the hardest substance in the body.
What role does nutrition play for healthy teeth?
Brushing is important, of course. But brushing alone does not build a strong tooth. Nutrition is one of the most important tools.
Teeth are mineral depots for our body and sensitive indicators of how well we are truly nourished. For your body to even incorporate these minerals into the tooth, it needs the fat-soluble vitamins A, D3, K2, and E.
Furthermore, nutrition determines the environment in which your mouth lives: How acidic or basic is the pH value? Which bacteria are being fed? How often does the saliva get a break?
I like to say: tooth-healthy nutrition is daily dental care from within.
What are the 5 golden rules for tooth-healthy eating?
- Eat mineral-rich foods: natural foods, bone broth, almonds, sesame, leafy greens.
- Incorporate fat-soluble vitamins: A, D3, K2, and E through butter, egg yolk, liver, or sardines.
- Observe eating breaks: preferably 3 proper meals instead of constant snacking.
- Cleverly combine sugar, starch, and acid: do not eat sweets or sours in isolation between meals.
- Strengthen oral flora: ferments, bitter substances, and thorough chewing promote good bacteria.
These rules are not about deprivation. They are a different perspective on what happens daily anyway: nourishing instead of just avoiding.
For her course, she also developed a clear guide:
Which foods should you avoid, and which should you integrate instead?
Rather avoid or consciously reduce:
• Industrial sugar and hidden sugars
• Acidic snacks between meals
• Processed starch and white flour products
• Industrial vegetable oils
• Artificial sweeteners
• Constant snacking
Instead, integrate more:
• Mineral sources like bone broth, sesame, almonds, sardines, and leafy greens
• Fat-soluble vitamins through butter, egg yolk, liver, and fatty fish
• Fermented foods like sauerkraut, yogurt, or kefir
• Bitter substances and sourdough products
My favorite principle: It's not about prohibitions. It's about clever combinations.
Why is tooth-healthy nutrition so important for children?
Because this is where the foundation is laid. Primary teeth and newly erupted permanent teeth are not yet fully mineralized after eruption. They are softer and more sensitive.
What children eat in their early years not only shapes their taste habits but also the stability of their tooth enamel and their oral flora.
Cavities in primary teeth are almost never just a primary tooth issue — they are usually a reflection of the entire oral environment.
How can you integrate tooth-healthy nutrition into everyday (family) life?
It's not about perfection. It's about small steps that make a difference in the long run.
Helpful are:
• 3 real meals instead of constant snacking
• Only water or unsweetened tea between meals
• Consciously eat sweets with meals
• Integrate something mineral-rich and fermented daily
• Chew consciously and eat calmly
• Combine cleverly, e.g., fruits with nut butter or yogurt
Practically, this often simply means: fixed meal times and more balance in everyday life.
In her course, she provides a checklist for everyday life, among other things:
Why did you develop your online course?
Because in my consultations, I kept hearing the same sentence: "I brush so well, we eat healthily. Why does my child have cavities again?"
The uncomfortable truth: "mostly healthy" is not automatically "tooth-healthy." Smoothies, lots of fruit, or constant small snacks can be challenging for teeth.
I wanted to create a place where families could truly understand what's happening in their mouths — without guilt, but with concrete, practical, everyday steps.
Who is the course particularly suitable for?
The course is for anyone who feels that something is missing from the classic "less sugar, brush well" approach. Specifically:
Parents who are doing everything "right": organic, whole-wheat bread, perhaps fluoride-free dental care, and yet don't understand why their child keeps getting cavities.
Women planning to conceive and pregnant women who want to lay the foundation for their child's dental health before and during pregnancy. This is precisely when the child's teeth are mineralized - one of the most important time windows ever.
Adults with their own dental issues: sensitive teeth, recurring cavities, gum problems. Those who finally want to understand the connection between diet, saliva, and oral flora.
Families who already eat consciously: paleo, low-carb, traditional whole foods, integrative, and want to apply their knowledge to their teeth.
Dentists, hygienists, naturopaths, midwives, and nutritionists who want to give their patients more than "less sugar, please" and need a well-founded, holistic perspective.
What is the most important tip you would give people for healthy teeth?
Stop defending your teeth from the outside — start nourishing them.
The biggest lever isn't in the next special toothpaste, but in how you eat, live, and breathe every day.
Give your mouth breaks. Understand what your saliva can do — and give it the conditions to do so.
Teeth are not dead stones in the jaw. They are alive. Treat them that way, and they will give back to you with every bite.
Fuel, not fear. Bite by bite.
Our conclusion:
We are grateful for the informative and detailed interview with Dr. Anne Pfau. The interview and her online course show that dental health doesn't begin with brushing teeth, but much earlier – with what we eat daily, how we live, and the conditions we give our body.
The mouth is not an isolated area, but part of an intelligent system that is closely connected to the entire body. Nutrition, eating rhythms, saliva, oral flora, and nutrient supply play a central role.
It doesn't require perfection or fear, but rather understanding, small everyday steps, and a view of the big picture: nourishing instead of just repairing – bite by bite.
If you want to delve deeper into the topic and learn simple everyday tips for a tooth-healthy diet from the expert, then Dr. Anne Pfau's new online course is exactly what you need.
By the way: Exclusive teethlovers community members who have signed up for our newsletter will receive a discount code for the online course "Bite by Bite – Functional Food for Strong Teeth and Systems" on Sunday.