what can you eat with braces

What Can You Eat With Braces? Healthy and Nutritious Choices

Navigating the dietary changes when you get braces can be challenging. The central question, “What can you eat with braces?” often leads to a confusing mix of do’s and don’ts.

This comprehensive guide is designed to clear up that confusion. It will take you through various food categories, offering safe and tasty options that won’t jeopardize your orthodontic treatment. Whether it’s meal planning, snacking, or dining out, we’ve got you covered.

Understanding Braces and Dietary Restrictions


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When you first get braces, it can feel like a daunting task to figure out what to eat. Braces, while essential for improving dental health, come with a set of dietary restrictions that are crucial to follow for the success of your orthodontic treatment.

Why Dietary Restrictions Are Important

Braces work by applying continuous pressure to teeth, gradually moving them into the correct position. This process is delicate and can be disrupted by certain types of food. Foods that are too hard, sticky, or sugary can damage the braces themselves or get trapped, leading to oral hygiene issues.

Understanding these restrictions is key to ensuring that your treatment progresses smoothly without unnecessary complications.

The Risks Involved

  • Damage to Orthodontic Appliances: Hard and crunchy foods can bend wires, break brackets, and dislodge bands. This not only causes discomfort but can also delay treatment progress.
  • Increased Risk of Tooth Decay and Gum Problems: Braces create numerous nooks and crannies that can trap food particles, especially when eating sticky or sugary foods. This increases the risk of plaque buildup, leading to tooth decay and gum disease.
  • Oral Discomfort and Injuries: Certain foods can cause discomfort or even injure the soft tissues of the mouth. This is particularly true during the initial days after getting braces or following adjustments, when the teeth and gums are more sensitive.

Foods to Avoid with Braces


Navigating your diet with braces involves being mindful of what not to eat. Certain foods can damage your braces or lead to oral health problems. Here’s a detailed look at the types of foods to avoid and why they’re problematic for braces wearers.

1. Hard Foods

Hard foods are perhaps the most notorious culprits when it comes to damaging braces. Biting into hard foods can break or damage the wires and brackets of braces, leading to unplanned orthodontist visits and potentially extending treatment time.

  • Examples: Nuts, hard candies, ice, crusty bread, and raw vegetables like carrots.
  • Tip: You don’t have to give up on these foods completely. For example, instead of biting into a raw carrot, grate it or steam it until it’s softer.

2. Sticky Foods

Sticky foods can be problematic as they cling to braces, wires, and teeth. This not only risks damaging the orthodontic appliances but also makes it difficult to maintain good oral hygiene.

  • Examples: Gum, caramel, toffee, and sticky candies like Starburst or gummy bears.
  • Tip: Avoid these foods as much as possible. If you do consume them, be sure to brush and floss thoroughly afterward.

3. Sugary Foods and Drinks

While not directly damaging to the braces themselves, sugary foods and drinks can cause other issues. They increase the risk of tooth decay and gum disease, especially since braces can trap food particles and make it harder to clean teeth effectively.

  • Examples: Soda, candy, and sweetened baked goods.
  • Tip: Limit consumption of sugary items and maintain rigorous oral hygiene practices to combat tooth decay.

4. High-Acid Foods and Beverages

Acidic foods and drinks can erode tooth enamel and irritate the gums, which is a concern for anyone, but especially for those with braces.

  • Examples: Citrus fruits and juices, tomatoes, and carbonated drinks.
  • Tip: If you consume acidic foods, rinse your mouth with water afterward to neutralize the acids. Avoid brushing immediately after consuming acidic foods as this can harm the weakened enamel.

5. Chewy Foods

Chewy foods can get stuck in braces and pull on the wires and brackets, potentially causing damage.

  • Examples: Bagels, licorice, and chewy meat like steak.
  • Tip: Cut chewy foods into smaller pieces or opt for softer alternatives.

Being aware of what foods to avoid with braces is key to a smooth and successful orthodontic treatment. While it might seem like a lot of restrictions, remember that it’s a temporary phase. By avoiding these foods, you’re investing in a healthier, straighter smile that will last a lifetime.

Braces-Friendly Foods

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Adjusting to life with braces doesn’t mean you have to sacrifice enjoyable meals. There are plenty of braces-friendly foods that are not only safe for your orthodontic treatment but also delicious and nutritious. Here’s a guide to what you can eat without worrying about damaging your braces.

1. Soft Fruits

Soft fruits are great for satisfying your sweet tooth without risking damage to your braces. They are easy to chew and packed with essential vitamins.

  • Examples: Bananas, berries, melons, and peeled soft apples or pears.
  • Tip: For harder fruits, consider cutting them into small, bite-sized pieces or cooking them to soften.

2. Vegetables

Vegetables are vital for a healthy diet. While some raw veggies might be too hard, there are many ways to make them braces-friendly.

  • Examples: Steamed vegetables like broccoli, spinach, or carrots; mashed potatoes; and roasted vegetables.
  • Tip: Steaming or roasting vegetables softens them, making them safer and easier to eat with braces.

3. Grains and Starches

Soft grains and starches are excellent sources of energy and are generally safe for braces.

  • Examples: Pasta, soft rice, oatmeal, and soft breads like tortillas or pancakes.
  • Tip: Avoid grains with hard, uncooked seeds, as these can get stuck in your braces.

4. Protein Sources

Protein is essential for body repair and growth. There are many soft protein sources that are easy on braces.

  • Examples: Tender meats like chicken or turkey, fish, tofu, beans, and eggs.
  • Tip: If you enjoy meat, cook it until it’s tender enough to cut with a fork, and avoid chewy or tough cuts.

5. Dairy Products

Dairy products are a good source of calcium, which is important for maintaining strong bones and teeth, especially during orthodontic treatment.

  • Examples: Milk, yogurt, soft cheeses, and cottage cheese.
  • Tip: Dairy products are generally safe for braces, but be cautious with hard or sticky cheeses.

6. Smoothies and Soups

Smoothies and soups are excellent for getting a variety of nutrients in a braces-friendly form.

  • Examples: Fruit smoothies, vegetable soups, and broths.
  • Tip: These are particularly good options immediately after getting braces tightened, when your teeth might be more sensitive.

Living with braces doesn’t mean you have to compromise on the variety or quality of your food. There are ample braces-friendly foods that are both enjoyable and beneficial for your overall health and well-being.

By focusing on these foods, you can ensure that your orthodontic journey is not only effective but also enjoyable.

Tips for Eating Out and Social Eating

Eating Out

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Eating out or attending social events with braces can be a bit challenging, but it doesn’t have to be a source of anxiety. With a few tips and some planning, you can enjoy dining out and socializing without worrying about your braces. Here’s how to navigate these situations:

1. Choosing the Right Restaurants

When eating out, some types of restaurants are more braces-friendly than others. Look for places that offer a variety of soft food options.

  • Good Choices: Restaurants with pasta dishes, soups, soft bread, and tender meats are great. Sushi places and restaurants that serve cooked fish are also a good bet.
  • Avoid: Places known for their hard or sticky foods, like candy stores or places that specialize in hard-crusted pizzas or tough meats.

2. What to Order

When you’re looking at a menu, keep your braces in mind. Opt for dishes that are gentle on your orthodontic appliances.

  • Safe Options: Soft-cooked vegetables, tender meats, pasta, and grain bowls.
  • Avoid: Hard, crunchy, or sticky foods like nachos, hard tacos, or caramel desserts.

3. Communicate Your Needs

Don’t hesitate to ask for modifications to your meal. Most restaurants are happy to accommodate special requests.

Example: Asking for meat to be cut into smaller pieces or requesting that certain ingredients (like nuts or seeds) be left out of a salad.

4. Carry a Braces Care Kit

When dining out, it’s wise to have a small care kit with you. This can include toothpicks, dental floss, and a small mirror to check your braces after eating.

5. Social Eating Tips

At social gatherings or parties, the variety of foods can be overwhelming. Here are a few strategies:

  • Scan the Options: Look for soft foods like cheese cubes, soft fruits, or dips.
  • Be Prepared: If you’re not sure what food will be available, eat a small, braces-friendly meal beforehand so you’re not too hungry.
  • Bring Your Own Snack: If you’re attending a potluck, bring a dish you know you can eat safely.

6. Mind Your Bite

Remember to cut your food into small, manageable pieces, and chew slowly and carefully. This helps prevent damage to your braces and reduces the risk of food getting stuck.

Eating out and social eating with braces can still be a pleasurable experience. By choosing the right foods and being prepared, you can enjoy these social situations without compromising your orthodontic treatment.

With these tips in hand, you can confidently navigate any menu or buffet table.

Maintaining Oral Hygiene with Braces

Oral Hygiene 1

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Good oral hygiene is essential for everyone, but it becomes even more crucial when you have braces. Braces have tiny spaces that trap food particles, leading to increased plaque buildup and a higher risk of tooth decay and gum disease. Here are key tips to maintain optimal oral hygiene with braces:

1. Brushing Technique

  • Frequency: Brush your teeth at least twice a day, but ideally after every meal to remove food particles and plaque.
  • Brush Type: Use a soft-bristled toothbrush or an electric toothbrush designed for braces.
  • Method: Brush around each part of your braces and every surface of your teeth — fronts, sides, and backs. Angle your brush to clean around the wires and pins of your braces.

2. Flossing with Braces

  • Tools: Use a floss threader or orthodontic flossers designed for braces to get under the wires.
  • Technique: Gently move the floss around the wire and between your teeth. Slide it up and down against the tooth surface to remove trapped food and plaque.

3. Using an Interdental Brush

An interdental brush is a small brush designed to clean between teeth and around braces. It can reach spots that regular toothbrushes and floss might miss.

4. Rinsing with Mouthwash

Using a fluoride mouthwash can help reduce plaque and debris that brushing and flossing might miss. It also helps in reducing the risk of tooth decay and gum disease.

5. Watching Your Diet

As discussed earlier, avoiding hard, sticky, and sugary foods will not only protect your braces but also reduce the likelihood of plaque buildup.

6. Regular Dental Check-Ups

Regular visits to your dentist and orthodontist are crucial. They can monitor your oral health, make adjustments to your braces, and provide professional cleanings.

7. Addressing Problems Immediately

If you notice any loose wires or broken brackets, contact your orthodontist immediately. Delaying repairs can affect your treatment and compromise oral hygiene.

8. Avoiding Bad Habits

Habits like nail-biting, pencil-chewing, or using your teeth to open things can damage your braces and teeth.

Maintaining oral hygiene with braces requires diligence and a bit of extra effort, but it is crucial for the health of your teeth and the success of your orthodontic treatment.

By following these guidelines, you can keep your teeth and gums healthy and ensure a beautiful smile once your braces come off.

Adjusting to Life with Braces

Adjusting to Life

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Adapting to life with braces can be a significant transition. It’s not just about getting used to the physical presence of braces in your mouth but also about adjusting your daily habits and lifestyle to accommodate them. Here are some focused tips to help you adjust smoothly.

1. Dealing with Initial Discomfort

  • Physical Sensation: You may initially feel discomfort or soreness as your teeth begin to move. This usually diminishes after the first few days.
  • Pain Relief: Simple over-the-counter pain relievers and cold foods or drinks can help ease this initial soreness.

2. Speaking and Articulation

  • Initial Challenges: Braces can temporarily affect your pronunciation. Certain words might seem harder to articulate at first.
  • Practice: Regular speaking and reading aloud can help you quickly adapt to the changes in your mouth.

3. Emotional Adjustments

  • Self-Confidence: Feeling self-conscious when you first get braces is common. Remind yourself that this is a step toward a healthier, more beautiful smile.
  • Support System: Connect with others who have braces. Friends, family, or online communities can offer support and advice.

4. Lifestyle Adjustments

  • Sports and Activities: If you’re active in sports, a mouthguard is recommended to protect your braces from any potential impact.
  • Musical Instruments: For those who play wind instruments, it might take some time to adjust. Brace guards or lip protectors can be useful.

5. Staying Positive and Patient

  • Long-Term Perspective: Keeping your eye on the goal — a beautiful, healthy smile — can help maintain a positive outlook.
  • Celebrate Progress: Documenting your orthodontic journey with photos can be encouraging as you see the changes over time.

Adjusting to life with braces is a unique journey that involves both physical and emotional adaptation. With patience and a positive mindset, you can navigate this period effectively.

Remember, the temporary challenges are leading you toward a lifetime of healthy, straight teeth. Stay focused on the end goal and embrace the changes that come with this transformative process.


This guide aimed to answer the all-important question, “What can you eat with braces?” With a focus on safe, enjoyable, and nutritious food choices, we hope to have made your orthodontic journey a little easier and a lot more delicious. Remember, while braces might require some dietary adjustments, they don’t have to limit the joy of eating.

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