How to whiten your teeth naturally: 6 home remedies

Teeth can appear yellow for various reasons, but a range of strategies can slow the process and may reverse it. Tips for getting white teeth range from avoiding certain foods to occasional brushing with baking soda and hydrogen peroxide.

How to whiten teeth naturally
The following strategies may help whiten teeth:

1. Making dietary changes
Eliminating foods that mark the teeth can prevent further staining. Foods and beverages that contain tannins, such as wine and tea, can stain the teeth. Coffee, dark sodas, and juices can also stain them.

Acidic foods can make the teeth look yellow by wearing down the enamel. People who are concerned about the color of their teeth should avoid the excessive consumption of citrus, coffee, and soda. Alternatively, they should always brush their teeth after having them.

2. Trying oil pulling
Oil pulling is the term for washing the mouth with oil to remove dirt, bacteria, and debris. It is not a substitute for regular brushing or flossing, but some research suggests that washing the mouth with certain oils may help to whiten the teeth.

The American Dental Association (ADA) considers oil pulling to be unconventional dentistry, stating, “there are no reliable scientific studies to show that oil pulling reduces cavities, whitens teeth.

Oils suitable for oil pulling include:

• coconut oil
• sunflower oil
• sesame oil

3. Brushing with baking soda
Baking soda can gently polish away stains on the surface of the teeth. Some people worry that baking soda is too harsh and may grind away enamel, but research from 2017 found it to be a safe way to remove stains.

Baking soda may also help to fight bacteria, which suggests that it may be able to reduce plaque and prevent tooth decay.

4. Using hydrogen peroxide
Hydrogen peroxide is a mild bleach that can help to whiten stained teethTrusted Source. For optimal whitening, a person can try brushing with a mix of baking soda and hydrogen peroxide for 1–2 minutes twice a day for a week. They should only do this occasionally.

Hydrogen peroxide may increase tooth sensitivity, so it is not suitable for long-term use or for people who already have sensitive teeth.

5. Whitening with fruit
Papain and bromelain, which are enzymes that occur in papayas and pineapples respectively, may both help to whiten teeth.

A 2020 studyTrusted Source found that tooth bleaching gels containing bromelain or papain have substantial clinical potential to whiten teeth.

However, more research is necessary to determine whether or not these enzymes are effective. The ADA does not recommend rubbing your teeth directly with pieces of fruit, as the acid in the fruit can actually make the color of teeth worse.

6. Chewing high fiber foods
Chewing certain high fiber vegetables and legumes can help neutralize the acid in the mouth and protect the enamel on the teeth.

Beans or leafy greens like spinach trigger the mouth to produce more saliva, which helps clean the mouth from acid.