What dental groups say

Soda and your teeth

The American Dental Association says soda can hurt teeth in two ways: the sugar feeds mouth bacteria that make acid, and the drink itself is acidic. Diet soda skips the sugar but not the acid. Everything on this page comes from the ADA and the National Institutes of Health; we are not adding claims of our own.

By Patrick McCarthy, reviewed Oct 27, 2026

Sugar and cavities

The ADA explains that bacteria in the mouth feed on the sugars we consume and produce acids that can damage teeth, leading to cavities or enamel erosion (ADA MouthHealthy: Sugary drinks).

The NIH’s National Institute of Dental and Craniofacial Research (NIDCR) describes the same process: when decay-causing bacteria meet sugars from foods and drinks, they form an acid that attacks enamel and pulls minerals out of it. Repeated exposure, such as frequently having sugary drinks, keeps that going. Early on, saliva and fluoride can help enamel repair itself; if more minerals are lost than restored, a cavity forms (NIDCR: Tooth decay, NIDCR: The tooth decay process).

A regular 12 oz soda lists roughly 36 to 46 g of sugar. See sugar in a can of soda for the brand numbers.

Acid and enamel erosion

Erosion is different from a cavity: it is acid dissolving tooth surface directly, without bacteria. The ADA lists frequent soft drink consumption, particularly carbonated sodas, as a primary risk factor for erosive tooth wear, and says the loss of tooth mineral can be irreversible (ADA: Dental erosion).

The ADA’s consumer site says soft drinks are the major erosion culprit, that sugar-free versions are still acidic, and that carbonation raises the acid level of a drink regardless of flavor (ADA MouthHealthy: Dietary acids and your teeth). It also notes that many sodas have added acids such as phosphoric, citric, or malic acid (ADA MouthHealthy: Water).

Diet soda and sparkling water

An ADA press release describes a lab study in which both sugared and sugar-free soda eroded enamel, and the acid mattered more than the sweetener. The only drinks in that study that did not erode enamel were non-carbonated, unflavored bottled waters (ADA press release).

So plain sparkling water is not a perfect stand-in for still water when it comes to enamel. It is still on plan for the QuitSoda challenge, and plain still water is the drink the ADA calls out as best for teeth (ADA MouthHealthy: Water).

ADA tips if you do drink soda

From ADA MouthHealthy:

• Limit or avoid acidic drinks like soft drinks. If you have one, use a straw.
• Sip and swallow. Do not swish or hold it in your mouth.
• Afterward, rinse with water. The ADA also mentions milk or cheese.
• Wait an hour before brushing so saliva can wash away acid and re-harden enamel.
• Chew sugarless gum with the ADA Seal to keep saliva flowing.
• Talk with your dentist about your own teeth.

NIDCR adds: brush twice a day with fluoride toothpaste, drink fluoridated tap water, and limit sugary drinks (NIDCR: Tooth decay).

Not dental or medical advice. This page summarizes public guidance from the ADA and NIH. For your own teeth, ask your dentist.

If you want to cut back

The free 30-day challenge and how to quit soda cover the habit side. On-plan swaps are unsweetened still water, plain unsweetened sparkling water, and unsweetened tea or coffee.