To whiten teeth, it's most important to brush and floss regularly, and limit staining behaviors.
Avoid natural teeth whitening methods that lack evidence, like oil pulling or charcoal.
It's also worth asking your dentist about the best at-home and in-office teeth whitening treatments for you.
Visit Insider's Health Reference library for more advice.
It is possible to whiten your teeth at home, and you may not even need to buy a whitening kit from your dentist or drugstore.
There are many common natural methods to whiten teeth and also prevent them from getting stained in the first place. But not all of them are backed by research, even if popular.
Here's what science says about the most effective ways to whiten your teeth naturally.
Note: If you'd like to explore more options and learn about the best over-the-counter teeth whitening products, see our complete teeth whitening guide.
1. Brush your teeth
"The best methods for natural whitening are everyday habits such as brushing your teeth twice a day for at least two minutes," says Onika Patel, DDS, a dentist at Minted Dental.
Your teeth pick up food and bacteria when you eat, so brushing it away prevents the bacteria from forming plaque and yellowing your teeth, says Ronald Perry, DMD, a professor in the School of Dental Medicine at Tufts University.
Dental plaque is a sticky film of bacteria that can be difficult to remove once it hardens, and as it builds up can make your teeth appear yellow.
2. Floss
Just like brushing, floss helps get the food out from between your teeth, which can make them look dull and yellowish.
Related Article Module: 4 reasons why you should always floss before you brush, according to dentists
"Cleaning between the teeth at least once a day can help stop hardened buildup from settling on the teeth and causing stains," Patel says.
The best time to floss is after you have eaten to remove food from between your teeth.
3. Try baking soda and hydrogen peroxide
Hydrogen peroxide is the active bleaching agent in many whitening products from the dentist's office and the drugstore. Baking soda and peroxide are also common ingredients in whitening toothpaste.
In a 2012 randomized clinical trial of 146 people, whitening toothpaste that contained baking soda and peroxide was effective at removing stains from tooth enamel. However, Perry notes that baking soda can be quite abrasive, so you should be careful about using it.
Related Article Module: Does baking soda whiten teeth? It can, but toothpaste is a better option - here's why
Patel recommends the use of whitening toothpaste with the American Dental Association seal to ensure it is tested to be effective and not too abrasive.
"These toothpastes help maintain a white smile but often may not give you a drastic shade improvement," she says.
4. Avoid oil pulling
Oil pulling is a traditional remedy that originated in India. It involves swishing a tablespoon of oil around in your mouth for at least 20 minutes to remove bacteria.
However, there is no clinical evidence oil pulling works to whiten teeth. Patel says she does not recommend it for whitening because there is no clinical evidence that shows its effectiveness and may cause gastrointestinal upset in some people.
Important: There's also no evidence for other popular teeth whitening remedies, like using charcoal to brush your teeth. Stick to dentist-approved methods to whiten teeth effectively.
5. Eat more fruits and vegetables
Fruits and vegetables are typically healthy choices for your teeth - it's always better to eat an apple instead of a sticky or sugary snack.
Fruits also contain enzymes that some say help whiten teeth. Certain fruit enzymes, such as papain from papaya and bromelain from pineapple, may hold promise as peroxide-free whitening treatments, but clinical trials are needed to prove their effectiveness.
Patel notes that some acidic fruits, like lemons, can wear away at your teeth and cause yellowing over time. Try to stay away from more acidic fruits and vegetables for whiter teeth.
6. Drink more water
Drinking water is good for your teeth, especially when you replace sugary beverages such as soda with water.
Water also cleans your mouth. After having soda or a candy bar, swishing water around your mouth will help get rid of some of the acid and bacteria, Perry says.
7. Go to the dentist
Going to the dentist regularly is key to make sure there are no issues happening in your teeth such as cavities or cracks.
A dentist can also help you decide on the best method for whitening your teeth, be it a natural method, over the counter, or in-office procedure.
Why are my teeth yellow?
To prevent the need for extreme whitening, you should avoid the causes of yellow teeth in the first place. It's common for the following lifestyle behaviors to stain your teeth:
Smoking
Drinking coffee, tea, or wine
Failing to brush and floss regularly
Your teeth may also be yellowish or gray due to genetic factors, medications, or injury. In that case, bleaching may not help get your teeth whiter.
Insider's takeaway
Overall, the best way to whiten teeth naturally and prevent stains is brushing and flossing regularly to ensure visible plaque doesn't form.
Whitening toothpaste can be a safe way of removing some surface staining on the enamel, but for more drastic whitening results, you may need to consult a dentist for an in-office or at-home treatment.
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