Getting braces is a big step toward a healthier, straighter smile, but it also comes with some temporary lifestyle changes, especially when it comes to what you eat. Many people worry about their favorite meals or snacks becoming off-limits, but don’t worry—there are still plenty of delicious, satisfying, and braces-friendly foods you can enjoy.
In this guide, we’ll walk you through the best foods to eat with braces, which types to avoid, and some easy meal ideas to help you get through your orthodontic journey comfortably.
Why Diet Matters When You Have Braces
When you wear braces, your teeth, gums, and jaw are under constant pressure as they shift into alignment. This means your mouth can be more sensitive than usual, especially after adjustments. Hard, crunchy, or sticky foods can not only increase discomfort but also damage your brackets and wires, prolonging treatment time.
Eating soft, easy-to-chew foods helps prevent this, while also making mealtimes more enjoyable. Plus, choosing nutrient-rich options supports overall dental health, helping your gums and bones stay strong.
Best Foods to Eat with Braces
Here are some of the top braces-friendly foods that are soft, nutritious, and safe to enjoy:
1. Dairy Products
-
Yogurt, soft cheese, and milk are gentle on your braces and full of calcium and protein. Yogurt, in particular, is soothing and easy to eat, even when your mouth feels sore.
2. Soft Fruits
-
Stick to bananas, berries, kiwis, and seedless grapes. These fruits are packed with vitamins and antioxidants while being soft enough not to harm your braces.
-
Baked apples or stewed pears are great alternatives to raw, crunchy fruits.
3. Cooked Vegetables
-
Raw carrots or broccoli are a no-go, but steamed or roasted vegetables like zucchini, spinach, and sweet potatoes are perfect. They’re nutritious, soft, and easy to chew.
4. Grains and Pasta
-
Soft-cooked pasta, rice, oatmeal, and polenta are excellent choices. Avoid anything crunchy like hard granola or toasted bread.
-
Try whole grain options for added fiber and nutrients.
5. Protein-Rich Foods
-
Eggs, shredded chicken, soft tofu, ground turkey, and fish are ideal. They provide necessary protein without putting stress on your braces.
-
Slow-cooked meats or meatloaf are also great since they’re tender and flavorful.
6. Soups and Stews
-
Soups are a go-to for anyone with sore teeth. Look for pureed soups, lentil stews, or chicken noodle soup. They’re easy to eat and can be very filling.
7. Soft Breads and Muffins
-
Plain muffins, pancakes, tortillas, and soft sandwich bread (no crusty edges) are safe to eat.
-
Just be cautious with anything containing seeds or nuts.
Foods to Avoid with Braces
To keep your orthodontic treatment on track, it’s important to avoid the following:
-
Sticky foods: gum, caramel, taffy
-
Hard foods: nuts, popcorn, ice, raw vegetables
-
Chewy foods: bagels, tough meats, licorice
-
Crunchy snacks: chips, pretzels, hard taco shells
-
Whole fruits: apples and corn on the cob should be cut into small pieces if consumed
Easy Braces-Friendly Meal Ideas
Here are some meal suggestions that are gentle on your mouth and braces-safe:
-
Breakfast: Scrambled eggs with avocado and soft toast
-
Lunch: Macaroni and cheese with steamed broccoli
-
Dinner: Baked salmon with mashed sweet potatoes and sautéed spinach
-
Snack: Smoothie with banana, yogurt, and berries
-
Dessert: Applesauce or a soft-baked muffin
Tips for Eating Comfortably with Braces
-
Cut food into small pieces to reduce chewing effort.
-
Chew with your back teeth to avoid dislodging front brackets.
-
Brush and floss carefully after eating to remove food debris.
-
Stay hydrated—water helps rinse away particles and reduces plaque buildup.
While having braces means some changes in your eating habits, it doesn’t mean sacrificing taste or nutrition. With a little planning, you can still enjoy a wide variety of soft, flavorful foods that support your oral health and make the process more pleasant.
Remember, your smile is worth the temporary sacrifices. Follow these tips, keep up with good oral hygiene, and before you know it, your braces will come off to reveal a stunning, confident smile!
Ready to start your orthodontic journey? Find an orthodontist near you!