Food can have a lot or no fluoride.
So no matter what side of the fluoride debate you’re on, you’ve come to the right article.
You’ll learn the foods highest and lowest in fluoride, be able to search the fluoride levels of 503+ foods. And I’ll give you 6 important tips that will help explain everything. And if you think fluoride is good for you (yikes), just do the opposite of what I say.
Top 10 Foods HIGHEST In Fluoride
Fluoride levels in food generally depend on the fluoride content of the:
- Soil it’s grown in
- Water it lives in
- Water it’s made from
- Pesticides used for farming
- Cookware used for cooking
At times, the factors above can be the difference if a food is low or high in fluoride.
For example, if fluoride-free water is used for making oatmeal or broth, both would have low levels of fluoride. But in most cases, people use tap water for cooking and the high levels of fluoride found within tap water gets absorbed into their food.
Top 10 Foods LOWEST In Fluoride
It’s clear that nature got it right.
Most naturally occurring foods have extremely low levels of fluoride. But this depends on many factors, so please read my tips below, which will clarify everything.
3 Tips On Using The Fluoride Food Table
1) Search the exact food you are looking for with the search bar…
2) Click “Fluoride (ppm)” to sort from highest to lowest or lowest to highest…
3) Try sorting by category…
503+ Foods That Contain Fluoride (Searchable Table) 2026 UPDATE
Data is based on information from the USDA (United States Department of Agriculture).1,2 And if you find this useful, share this article with friends and family by using the blue sharing buttons found at the start or end of the article (Twitter, Facebook, email).
5 Tips To Easily Eat A Low-Fluoride Diet
Disclaimer: this might come as a surprise, especially since I’m the “fluoride guy”. But you don’t have to religiously avoid fluoride in food. It’s okay to consume low amounts of fluoride. As some of the healthiest foods will contain some fluoride. And your body can easily handle these low levels without issue (I’ll explain this more at the end of the article).
1. Be Careful With Vegetables
Vegetables can have high levels of fluoride, due to:
- Soil it’s grown in
- Water used during farming
- Pesticides used during farming
If tap water and pesticides are used during farming. And it’s grown in a country with poor-quality and polluted soil. Then it’s perfectly reasonable to assume those vegetables would have high levels of fluoride. So make sure you double check the quality of your vegetables.
2. Fruit Is a GREAT Choice
Unlike vegetables, fruit is naturally LOW in fluoride.
In simple terms, fruits are protected from fluoride. Since fluoride absorbed from the soil or water does NOT easily move from the roots and stems into fruits. As the “reproductive tissues” (fruit and seeds) of a plant are more selective about what enters.
3. Cook With Fluoride-Free Water
Cooking with fluoride-free water is the easiest thing you can do to significantly reduce your fluoride intake. Since the fluoride found in water will absorb into your food. This is especially true with the following foods:
- Rice
- Oats / oatmeal
- Pasta
- Quinoa
- Beans and lentils
- Coffee and tea
- Soups
- Boiled vegetables
- Protein shakes
So please use a water filter or bottled water without fluoride.
And my favorite filter is Clearly Filtered (link to their website) and AquaTru. And if you need help deciding on a filter, take a look at my guide on fluoride water filters.
But you have to watch out for brands that lie about their filters being able to remove fluoride. So to help you out, I’ve put together all 41+ water filter test results and can send it to you. This way you can avoid being tricked by checking the filter you currently have or before buying one.
And all you have to do is enter you email below, and I’ll send it to your right away.
Enter your email below to receive fluoride test results on 41+ water filters + my top picks!
4. Watch out for Fluoride-Based Pesticides
A common source of fluoride in food is “sulfuryl fluoride”. Which is a fumigant that’s widely used on many post-harvest foods.
Fumigation works by filling an enclosed area with gaseous fumigants to suffocate or poison the pests within. At that point, its toxic effect occur within the cells of the insects by disrupting glycolysis and other critical metabolic processes.
In other words, killing them.
This is used in the following foods:
- Wheat
- Rice
- Oats
- Flour
- Nuts and seeds
- Dried fruits
- Spices and herbs
- Pasta
- Breakfast cereals
- Coffee
And the solution is simple, go with organic and choose products made in countries you trust.
5. My Favorite Low-Fluoride Foods
As a general rule of thumb, the more processed a food is, the more fluoride it can contain
So off the bat, I like eating whole foods (one-ingredient foods), since this will help you dramatically reduce your fluoride intake. And I personally like following an animal-based diet, with fruit, honey, and vegetables when I’m sure of the quality.
Here’s a list of my favorite foods:
- Muscle meats (beef, chicken, lamb)
- Grass-fed and raw dairy (milk, cheese, etc)
- Honey and maple syrup
- Organ meats (grass-fed)
- Eggs
- Animal fats (tallow, butter, ghee)
- Some vegetables (grown properly)
6. Eliminate The Easy Sources Of Fluoride
Removing the easy sources of fluoride will eliminate most of your fluoride exposure. And give you more room for error when it comes to what you eat. This way if you just avoid the large sources of fluoride in food, you won’t have to stress too much on what you eat.
This process is fully outlined in my fluoride detox guide (link to guide).
For example, a few of the tips there include using a water filter that removes fluoride, buying fluoride-free coffee, tea and toothpaste. This will put you in a position where you can worry less about fluoride in food.
Anyways, there you have it, the truth about fluoride regarding food.
Cheers!
References
- https://fdc.nal.usda.gov/fdc-app.html#/?query=fluoride
- https://data.nal.usda.gov/system/files/F02.pdf
