Today I am sharing a food journal of the meals I ate while following a diet to heal my cavities naturally. I took this on as a six-week-challenge to get rid of the cavities in my teeth at home with nutrition. Logging my meals daily helped me stick to my teeth healing dietary protocol. It also allowed me to check if I was getting adequate nutrition, including fat soluble vitamins and calcium.
I hope this food journal inspires you with teeth-healing meals and helps with meal planning!
My personally tailored diet to heal cavities naturally is based upon Ramiel Nagel's book Cure Tooth Decay: Heal And Prevent Cavities With Nutrition.
If you would also like to try healing your cavities with nutrition, I recommend starting by reading this informative book.
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My Diet to Heal Cavities Naturally Wasn't Perfect
Before we dive into my weekly food diary, I just want to clarify that my diet wasn't perfect while trying to heal my cavities with nutrition. I did not follow my original plan exactly of How to Get Rid of Cavities at Home Naturally.
I did a good job of staying away from foods to avoid. But I forgot to eat fermented foods until the very last week. I also had a hard time getting all of the necessary vitamins and minerals from food. Mostly, I should have eaten more vegetables! And I wish I could have gotten raw grass-fed dairy products.
As I mentioned in a previous post, my teeth healing diet was based upon two good meals a day. I tried to get my daily nutrient intake from breakfast and dinner. When eating lunch out, I tried to stay away from foods to avoid, but didn't always manage to completely. All of the meals I ate at home were gluten-free and grain-free.
I dove right into the teeth healing diet without doing any meal planning. After a while, we were eating the same meals over and over again. After the fifth week I finally realized the importance of meal planning. From then on we started adding new options for dinners.
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Heal Cavities Naturally Diet - Week 1
Welcome to week 1 of my six-week-challenge to heal my cavities naturally with nutrition! Here's what I ate this week:
|Monday (8/29/16)||Omelette with chicken and duck eggs, cheese; Butter tea||Thai red spicy soup with chicken||Beef/pork burgers; Cauliflower rice with butter||Oil pulling for 15 minutes|
|Tuesday (8/30/16)||Butter tea||Thai omelette with mussels||Beef burger with cheese; Cauliflower rice with butter||Green olives; Cheese||Oil pulling for 10 minutes|
|Wednesday (8/31/16)||Scrambled duck eggs with cheese; Butter tea||Smoothie with dragon fruit, banana and coconut milk; Chicken with Morning Glory||Beef stew with potatoes and liver||Oil pulling for 10 minutes|
|Thursday (9/1/16)||Omelette with cheese; Sausage wrapped in bacon; Butter tea||Thai omelette with mussels||Beef stew with potatoes and liver; Watermelon; Sliver of frozen liver with grass-fed organic milk||Oil pulling for 10 minutes|
|Friday (9/2/16)||Banana & egg pancakes; Butter tea||BBQ chicken (probably has sugar) with fried egg||Bone broth soup with broccoli and sausage; Liver fried in butter with mustard||Oil pulling for 10 minutes|
|Saturday (9/3/16)||Banana & egg pancake; Butter tea||BBQ chicken with fried egg||Liver nuggets with coconut flour and butter; Bone broth soup with cauliflower, broccoli, and sausage||Oil pulling for 5 minutes; Brushed teeth with activated charcoal|
|Sunday (9/4/16)||Fried chicken eggs; Butter Tea||Chicken Massaman curry (oops peanuts); Boiled duck egg||Salmon; Broccoli with butter; Liver nugget; Watermelon||Cheese; Orange pulp||Oil pulling for 10 minutes|
Monday: We finally tried making cauliflower rice, and it's yummy! We blended the cauliflower with a little bit of water and cooked it with lots of grass-fed butter. We hadn't tried making it before, since the cauliflower was so expensive in Hawaii, but it's super cheap here in Thailand!
Wednesday: Our order of grass-fed beef liver arrived today.
I ate liver! A whole slice of it. Fried it with butter and topped it with mustard. Pretended it was a hot dog. Eating it wasn't so bad.
Friday: When I list banana pancakes, it refers to the gluten-free banana pancakes we make from just bananas, eggs, and a splash of coconut milk. We use about two eggs per one banana, blend the mixture, and then cook with plenty of grass-fed butter.
Heal Cavities Naturally Diet - Week 2
|Monday (9/5/16)||Omelette with cheese; Butter tea||BBQ Chicken with fried egg||Pork burger; Liver nugget; Beef stew with potatoes||Thai tea with coconut milk (no other sweetener); Orange and collagen gummies||Oil pulling for 10 minutes|
|Tuesday (9/6/16)||Omelette with cheese; Butter tea with ginger and lime||Hot and spicy soup with fish; Thai omelette||Beef stew with potatoes||Cheese; Pina colada shake; Orange and collagen gummies||-|
|Wednesday (9/7/16)||Fried chicken eggs; Liver with butter and onions; Butter tea||BBQ chicken with fried egg||Soup with broccoli, cauliflower, butter, coconut milk||Thai tea with pure coconut milk; Cheese; Banana||Oil pulling for 10 minutes|
|Thursday (9/8/16)||Omelette with cheese; Butter tea with ginger and lime||Spicy papaya salad; Chicken||Sausage with tomatoes, basil, and cheese||Thai tea with coconut milk; Olives||-|
|Friday (9/9/16)||Omelette with cheese; Butter tea||Spicy pork with fried egg||Broccoli soup; Liver with onions; Cauliflower mash with cheese||Pina colada shake; Olives||-|
|Saturday (9/10/16)||Fried chicken and duck eggs; Butter tea||Crispy pork with greens; Curry drumstick||Chicken with kale; Chicken with ginger||Milk; Olives; Cheese||Oil pulling for 10 minutes|
|Sunday (9/11/16)||Banana pancakes; Butter tea||Stewed pork with boiled egg||Beef stew with liver and potatoes||Dates (not many); Olives||-|
Wednesday: Eating liver isn't so bad, especially if I eat it along with something else and don't pay much attention to what I'm eating.
Thursday: I miss rice! My husband and son have been eating it the past two nights, and I really want some.
The spicy papaya salad I ordered for lunch today was deathly hot! I ate the entire salad, but almost fainted as I walked out of the food court.
Friday: To see how I've been doing as far as getting the necessary fat soluble vitamins A and D, I'm going to add up the estimated values from the food I ate today. The daily recommended amounts are at least 6,000 IU of Vitamin A and at least 2,500 IU of Vitamin D. For more details, please see my post on Vitamins and Minerals for Healing Teeth Naturally with Nutrition.
Vitamin A and D Intake on Friday
|Food||Vitamin A||Vitamin D|
|Omelette (3 chicken eggs)||660 IU||180 IU|
|Butter tea (2 tbsp butter)||700 IU||16 IU|
|Beef liver (1 ounce)||10,000 IU||8.5 IU|
|Total:||11,360 IU||204.5 IU|
Based on today's example, I am getting a good amount of Vitamin A from food, but not nearly enough Vitamin D. I didn't realize at first that unlike cod liver oil, beef liver is low in Vitamin D.
I have been taking Jarrow Formulas Vitamin D3 (2500 IU) and hopefully I have been producing some Vitamin D from sun exposure. Now I can see that one of the benefits of taking cod liver oil is getting Vitamins A and D together.
Saturday: I purchased a dental explorer and mirror. With the explorer I can feel a hole where each cavity is located. I can feel the pick on the cavity, but it isn't any more painful than pressing it against any other tooth. The cavities do not feel sticky. The mirror made me realize that my gums are inflamed, especially around my back molars on the top and bottom.
I've been dreaming of sweet treats. When this six-week teeth healing challenge is done, I'm thinking of rewarding myself with a Paleo cake in a mug!
Heal Cavities Naturally Diet - Week 3
|Monday (9/12/16)||Duck and chicken egg omelette with cheese; Butter tea with ginger||BBQ chicken with fried egg and French fries||Beef stew with liver||Pina colada shake||Brushed teeth with activated charcoal; Oil pulling for 10 minutes|
|Tuesday (9/13/16)||Duck and chicken egg omelette with cheese; Bacon; Butter tea||BBQ chicken with fried egg; French fries||Pork with basil and tomatoes and cheese||Olives, Banana, Cheese||Oil pulled for 15 minutes|
|Wednesday (9/14/16)||Duck and chicken egg omelette with cheese; Bacon; Butter tea||Roasted pork with boiled egg; Omelette with onions||Soup with bone broth, chard, liver, butter||Watermelon||Oil pulled for 10 minutes|
|Thursday (9/15/16)||Omelette with cheese; Butter tea||BBQ chicken with fried egg; French fries||Soup with bone broth, chard, liver, butter||Herbal tea||Oil pulling for 10 minutes|
|Friday (9/16/16)||Omelette with cheese; Butter tea||BBQ chicken with fried egg; French fries||Pork with tomatoes, basil, and cheese||Olives; Cheese; Passion fruit smoothie with coconut milk||Oil pulling for 10 minutes|
|Saturday (9/17/16)||Banana pancakes; Butter tea||Chicken in coconut milk soup (Tom Kha Gai); Fried egg; Chicken||Chicken; Cauliflower mash with butter||Cheese||-|
|Sunday (9/18/16)||Omelette with cheese; Bacon; Butter tea||Chicken with kale; Omelette||Liver with butter and bacon; Pork burger with cheese; Potatoes fried in lard and butter with cheese||-|
Saturday: I had a delicious bowl of Tom Kha Gai (chicken coconut soup) for lunch today at one of the fancier food courts.
I ordered a bottle of Cod Liver Oil, and I can't wait for it to arrive! It's been difficult eating beef liver everyday, and I missed a few days this week. Never thought I'd be excited about CLO...
Sunday: The only vegetables we had to cook for dinner were white potatoes, so I fried up some tasty cheesy potatoes. Dinner would have been perfect with some greens on the side.
Heal Cavities Naturally Diet - Week 4
|Monday (9/19/16)||Omelette with cheese; Butter tea||Chicken with fried egg; French fries||Beef stew with potatoes||Banana pancakes||Oil pulling for 10 minutes|
|Tuesday (9/20/16)||2 Fried duck eggs; 1 Fried chicken egg; Butter tea||Beef stew; Cheese||Pork burger with cheese; Fried potatoes with lard and cheese; Beef liver with bacon||Passion fruit smoothy with coconut milk||Oil pulling for 10 minutes|
|Wednesday (9/21/16)||Chicken and duck egg omelette with cheese; Butter tea with ginger||Stewed chicken with potatoes; Pickles||Bone broth soup with blended cauliflower and broccoli, coconut milk, butter, pork||Cheese; Banana; Cup of warm bone broth||-|
|Thursday (9/22/16)||Omelette with cheese; Butter tea||Bone broth soup with blended cauliflower and broccoli, coconut milk, butter, pork||Ground pork with basil and tomatoes; Cheese||Passion fruit smoothie with coconut milk||-|
|Friday (9/23/16)||Omelette with cheese; Butter tea||Ground pork with basil and tomatoes; Burrata cheese; Ginger chicken||Beef stew with bone broth and potatoes; Swiss cheese||Swiss cheese||Oil pulling for 10 minutes|
|Saturday (9/24/16||Banana pancakes; Butter tea with ginger and lime||Curry pork wrapped with omelette||Beef stew with bone broth and potatoes||Olives||Oil pulling for 10 minutes; CLO: lunch, dinner|
|Sunday (9/25/16)||Pork sausage; Two fried duck eggs; Butter tea||Roasted duck, pork, boiled egg; Shrimp and basil wrapped in omelette||Chicken in Oyster sauce with kale; Cauliflower mash||Cheese||CLO: breakfast, lunch, dinner|
Monday: The round cavity on my right back molar seems to be getting less noticeable. The transparent tips of my teeth do not seem to be improving and are much more noticeable in person than in photos. I bought a new plastic extra soft tooth brush, since I didn't like the feel of the bamboo tooth brush I have been using.
It's hard being sick! I would really like some honey in my tea or a cough drop to ease my sore throat.
I have had a cold for about a week now. Being sick brings on cravings, like the warm buttery rice my family ate last night. I've been dreaming about Bulletproof Hot Chocolate Mix and want to try it once my teeth are healed. It would be so delicious with some extra Cacao Butter melted in.
Tuesday: We ate the last bit of beef liver. Hopefully the CLO arrives soon!
Wednesday: I realize that I have not been getting enough calcium. I've been eating roughly 2 ounces of grass-fed cheese a day, but that only provides about 400 mg of calcium, under half my daily target of 1-1.5 g. I am going to start eating more cheese and drinking a warm cup of bone broth as a snack. I tried the bone broth plain today, and it was nice and soothing. It had more of a sour taste than I expected. We have also been trying to buy more green vegetables, but soup is the main dish that we manage to incorporate vegetables into.
I have also been eating too much sweet fruit. The book advises to avoid sweet fruits like bananas and pineapples and only eat less sweet fruit like kiwi. I'm going to stop eating bananas separately as a snack and only have them mixed into a smoothie with coconut milk, since it's best to eat fat along with fruit.
Thursday: I was so excited this morning, since I thought the package containing Cod Liver Oil had arrived, but instead it was something my husband had ordered. I just realized that I haven't started eating fermented foods daily, as I had intended. We are waiting to start making water kefir again until after I heal my cavities. We had thought about making milk-kefir, but the grass-fed milk is too expensive for that use. Maybe I better move making pickles to the top of my to-do list!
I had such a bad headache at dinner time, that I barely ate and went straight to bed. Too much worrying about the foods I should be eating!
Saturday: My Garden of Life Olde World Icelandic Cod Liver Oil arrived today! I'm so relieved. I was worried since I had not eaten any liver for three days this week. The bottle suggests taking one teaspoon per day, but I plan to take 0.5 teaspoon with each meal, for a total of 1.5 teaspoons daily. This will provide around 6,750 IU of Vitamin A and 675 IU of Vitamin D. I took my first serving after lunch today, and it's not bad at all! It just tastes like mint oil. And strangely it reminds me of my childhood. Maybe my parents used to have a bottle of mint cod liver oil in the refrigerator...
Beware of red Thai chili! It's true what they say- it's worse coming out than it is going in. The pork curry I had for lunch today made for a miserable evening.
Healing Cavities Naturally Diet - Week 5
|Monday (9/26/16)||Omelette with cheese; Bacon; Butter tea||Kiwi smoothie with banana and coconut milk||Pork burger with cheese and fried egg; Cauliflower rice||Olives||Oil pulling for 10 minutes; CLO: breakfast, lunch, dinner|
|Tuesday (9/27/16)||Banana pancakes; Butter tea||Chicken with fried egg and French fries||Beef stew with potatoes and kabocha squash||Olives; Cheese||Oil pulling for 10 minutes; CLO: breakfast, lunch; dinner|
|Wednesday (9/28/16)||Omelette with cheese; Butter tea||Beef stew with potatoes and kabocha||Beef stew with potatoes and kabocha; Fried potatoes with cheese||Cheese||CLO: breakfast, lunch, dinner|
|Thursday (9/29/16)||Omelette with cheese; Butter tea||Papaya salad; Pork||Pork burger; Cauliflower mash||Olives; Mangosteen||Oil pulling for 10 minutes; CLO: breakfast, lunch, dinner|
|Friday (9/30/16)||Omelette with cheese; Butter tea||Pork with fried egg and French fries||Bone broth with blended broccoli and sausage||Banana; Thai tea with coconut milk||Oil pulling for 5 minutes; CLO: breakfast, lunch, dinner|
|Saturday (10/1/16)||Banana pancakes; Fried egg; Butter tea||Stewed pork with boiled egg||Bone broth soup with blended broccoli and sausage||Ice cream (oops!)||Oil pulling for 5 minutes: CLO: breakfast, dinner (1tsp)|
|Sunday (10/2/16)||Omelette; Butter tea||Roasted chicken with boiled egg||Chicken drum sticks with butter; Cauliflower mash||Cheese; Thai tea with coconut milk w/out sweetener||CLO: breakfast, dinner (1 tsp)|
Monday: It's really difficult mixing a teeth healing diet with a strict food budget. We've pretty much run out of money in our food envelope for the month, but we still need to eat lunches for the rest of the week. Luckily, our refrigerator is still stocked with grass-fed meat for dinners.
Tuesday: The round cavity on my right tooth does appear to be slightly smaller. I can feel a very small hole with the dental explorer. The cavity on my left tooth still looks the same, and there is a hole running along the crevice of my tooth.
Wednesday: It has been hard to tell whether my gums are improving. Today when I flossed my teeth, my gums didn't bleed at all. That's a good sign!
Saturday: I accidentally ate ice cream today. Oops! I forgot it wasn't allowed on my teeth healing protocol.
We were shopping at Ikea and stopped for a snack. I was eyeing the salmon, but my husband didn't want to get a full meal, so he said "Let's get ice cream." and I said "okay". I wish he would have reminded me about the sugar. It was the weekend and we were enjoying family time, and I totally forgot.
Heal Cavities Naturally Diet - Week 6
Welcome to the final week of my six-week-challenge to heal my teeth naturally with nutrition!
Note: Many of the dinners we prepare are made with ground pork, since we are able to get local pastured pork here in Thailand. If you live in the USA and it's easier for you to get grass-fed beef, you can substitute with ground beef.
|Monday (10/3/16)||Omelette with cheese; Butter tea||Chicken with fried egg and French fries||Clam chowder with coconut milk||Cheese; Papaya smoothy with milk kefir and coconut milk||CLO: breakfast, dinner (1 tsp)|
|Tuesday (10/4/16)||1 Fried duck egg and 2 fried chicken eggs; Butter tea||Chicken with fried egg and French fries||Clam chowder with coconut milk||Cheese; Papaya; Brie cheese||CLO: breakfast, lunch, dinner|
|Wednesday (10/5/16)||Omelette with cheese; Butter tea||Spicy chicken with fried egg and French fries||Ground pork with tomatoes, basil, and cheese||Olives; Brie cheese; Thai tea with coconut milk||Oil pulling for 10 minutes; CLO: breakfast, lunch, dinner|
|Thursday (10/6/16)||Omelette with cheese; Butter tea||Spicy chicken with fried egg and French fries||Pork meat balls with turmeric; Kabocha soup with nutmeg and cinnamon||Olives; Brie cheese; Orange||Oil pulling for 10 minutes; CLO: breakfast, lunch, dinner|
|Friday (10/7/16)||2 Fried chicken eggs, 2 Fried duck eggs; Butter tea||Spicy chicken with fried egg||Pork meat balls with turmeric; Kabocha soup with nutmeg and cinnamon||Cheese; Brie cheese||CLO: breakfast, lunch, dinner|
|Saturday (10/8/16||Banana pancakes; Butter tea||Mushroom chicken with French fries||Liver nuggets breaded with coconut flour; Pumpkin soup||CLO: breakfast, lunch|
|Sunday (10/9/16)||1 Fried duck egg and 1 Fried chicken egg, Homemade sauerkraut||Chicken drum sticks with curry sauce||Beef strew with bone broth, carrots, potatoes, and onions||Olives; Cheese||CLO: breakfast, lunch, dinner|
Monday: We are getting tired of eating the same meals over and over again, so we are finally going to start meal planning.
Today we made clam chowder with coconut milk for the first time. It was delicious!
Tuesday: Our order of herb-fed pork from Sloane's arrived today, along with a special treat for me- Brie cheese by Heaven on Cheese made locally from raw milk! I had been dreaming about having a special chocolate treat after my teeth healing challenge is over, but instead I got a compliant treat to eat during the challenge. If these fancy raw milk cheeses were not so expensive, I would eat them every day.
Wednesday: Today we made one of our favorite staples. Ground pork with tomatoes and basil.
Friday: I am getting so tired of eating the same meal for lunch everyday. There are not many options without rice in the food court across the street. At least this weekend I will be able to eat somewhere else for lunch.
Saturday: I think there was gluten in the sauce on the chicken I ate at lunch today. I started getting a headache during lunch and had a terrible headache for the rest of the day. Bummer! It was nice that we finally got to eat somewhere different for a change.
Sunday: I finally ate a serving of homemade sauerkraut! The first batch turned out well.
I made it through six-weeks on the cavity healing dietary protocol!
Results - Heal Cavities Naturally Diet
After six weeks following the dietary protocol, it appears that the cavity on my right tooth is improving. It looks smaller. There is also bright white enamel on the top of my molar, that appears to be closing in on the cavity. There is still a tiny hole in the tooth, the size of the point of the dental explorer. It is not sticky or painful.
The cavity in the crevice of my left tooth does not appear to have changed. I'm starting to wonder if it is really just a stain.
My gums appear to be healthier, and no longer bleed when I floss.
I plan to start looking for a holistic dentists in the area, so I can get my teeth cleaned and hear their opinion as to whether my tooth is re-mineralizing.
Continuing the Tooth Healing Diet
I think I just need a bit more time to heal the cavity on my right tooth.
I will continue the teeth healing diet, but will not be as strict. I am going to start eating white rice again. I'll just try not to eat so much that it effects my nutrient intake. My eating pattern has become comfortable over the six weeks, and I will still eat healthy snacks between meals. I will continue taking Garden of Life Olde World Icelandic Cod Liver Oil.
With Halloween coming up, I won't be eating any candy. Instead, I will stick to healthy Halloween treats.
I will report back in a few weeks to let you know if my cavity continues to improve.
Update July 28, 2017: I visited a regular dentist on February 21, 2017 for a teeth cleaning. My two small cavities were not deep enough to show up in the x-rays. I asked for copies on the digital x-rays, but was not given them.
I asked the dentist if the cavities were sticky and she said they were. They didn't seem sticky to me, when touching them with a dental explorer, but I am not trained.
There is a brighter white patch on my right tooth near the cavity which I thought might be new enamel forming. The dentist thought it was sealant, but I don't remember ever having sealant placed on that tooth. The dentist advised filling the cavity on the right side, but not the one on the left. She looked at me like I was crazy when I told her I was trying to heal my teeth through eating healthy foods.
In July one of my front bottom teeth chipped near the gum line. I haven't been following the nutrient dense diet very closely lately, so this was motivation to get back on track.
I think the missing piece for me is minerals. I have started following the Magnesium Advocacy Group's Root Cause Protocol in hopes of balancing out my mineral levels. As part of that effort I have stopped taking synthetic vitamin supplements. When I return to the USA I will switch to taking Rosita's cod liver oil, since Garden of Life cod liver oil may contain synthetic vitamins.
Are you ready to change your diet to support healthy teeth?