Whether you’re exploring someplace new or revisiting a favorite spot, vacation is the perfect time to kick back and forget about your day-to-day responsibilities. Just make sure you don’t forget your good oral health habits!

Caring for your teeth and gums while traveling seems simple enough. However, changes to your schedule and the convenience of packaged snacks and fast food can make it difficult to take care of your smile. A little planning can help you keep your mouth and teeth in tip-top shape. Follow these easy tips to maintain your oral health wherever you go!

Pack smile-friendly travel snacks

It’s tempting to indulge in salty or sugary snacks, especially during layovers or long car rides. An easy way to travel healthier is to choose fresh fruits and vegetables! They keep well and give you more energy because they provide nutrition instead of empty calories. If you’re wondering which nutritious foods to choose, here are a few ideas:

• Apples, carrots, celery, and other fibrous, crunchy foods act as nature’s toothbrushes and are rich in vitamins and minerals.
  • Their natural fibers stimulate the gums and increase saliva production. This helps you wash down food and limit harmful bacteria buildup.
  • They promote gum health by providing vitamin C, which strengthens blood vessels and reduces inflammation.
• String cheese and yogurt provide calcium, an essential mineral for maintaining strong teeth and bones. Just make sure you can keep dairy products chilled while you’re traveling!
• Nuts and seeds are great healthy alternatives to potato chips or other salty, starchy snacks. They are low in sugar, offer protein for healthy muscles, and provide minerals like phosphorus, which helps protect and rebuild tooth enamel.[1]
• Leafy greens such as spinach and kale and lean proteins such as chicken and tuna are also packed with vitamins and minerals. Tuna salad on wheat bread or a simple garden salad are both examples of smile-friendly meal choices!

Leave unhealthy treats at home

If you’re traveling and not able to care for your teeth as you normally do, it’s best to avoid the following foods and beverages.

• Juices, sodas, energy drinks, and candies are loaded with sugar. The sugar feeds bacteria and plaque, eventually leading to cavities and tooth decay.
• Salty, starchy snacks like potato chips, pretzels, and corn chips can stick to your teeth, which also increases the bacteria and plaque in your mouth.

More tips and tricks for traveling

Choosing the right travel snacks will help, but there are other ways you can maintain your oral health when you’re away from home.

• Always bring a few necessities – your toothbrush, fluoride toothpaste, floss, and (if you’ll be outdoors) lip balm with at least SPF 30.
• Consider an emergency dental kit. These can be a lifesaver, especially in remote locations. Items like pain relief gel and Aspirin can help manage any pain or swelling.
• Set reminders on your phone so you remember to brush and floss. It’s easy to lose track of time while traveling!
• Chew sugar-free gum after meals to help naturally cleanse the mouth and neutralize acids.
• Let your toothbrush dry before you pack it, so it doesn’t breed bacteria.
• Pack your favorite water bottle, so a healthy drink is always nearby.
• Keep your insurance info handy in case you have a dental emergency and need in-network help.

Take a healthy smile everywhere you go

With a little planning, you can maintain strong teeth and gums anywhere. Don’t let your oral health fall by the wayside when you’re miles away from home!

If you do need a dentist while traveling, we’re here to help! Simply enter a zip code in our Find a Dentist tool to locate in-network care across the U.S.

[1] https://www.hsph.harvard.edu/nutritionsource/oral-health/