As millions of people return to the gym this January, dentists are warning that some of the nation’s new favourite fitness snacks could be quietly harming teeth.
Protein bars, shakes and high-protein treats have become a staple for people determined to make 2026 their healthiest year yet. But experts say many of these products, often labelled as low sugar or better for you, are loaded with acidic flavourings and sticky ingredients that cling to enamel and increase the risk of decay.
Dr Jyothi Chintamani, qualified dentist at Dental Arch, said, “Every January, we see a wave of patients who have made big lifestyle changes for the better. They swap crisps for protein bars and think they are doing their teeth a favour. The reality is that many of these snacks are acidic and sticky, so they sit on the teeth and slowly wear them away.”
“Even products advertised as low sugar often contain sweeteners and flavourings that lower the mouth’s pH. Once enamel drops below pH 5.5, it becomes far more vulnerable to erosion.”
Research published in BDJ Open has found that some sports and protein foods have acidity levels similar to fizzy drinks, meaning enamel can start to soften with repeated exposure.
Experts also warn that how people consume these products is just as important as what is in them. Grazing between meals or sipping protein shakes across an hour-long workout keeps acid levels high and saliva low, giving teeth little chance to recover.
“We are not telling people to ditch protein or give up on their fitness goals. It is about being aware of the impact on your mouth.”
“Try to have bars or shakes with meals rather than as constant snacks. Rinse with water afterwards and if you are having a shake, finish it in one go instead of sipping it throughout your session.”
How to protect your teeth while sticking to your fitness goals
• Check labels for sugars, syrups and citric acid
• Keep protein products to mealtimes rather than grazing
• Rinse with water after eating or drinking them
• Wait at least 30 minutes before brushing if the product is acidic
• Visit your dentist regularly to spot early signs of wear
Dental experts say the key message for the New Year is simple. What is good for your body is not always good for your teeth.