Nov 28, 2025

Braces Tips: What Foods Can You Eat With Braces?

Starting braces is a big step, and your first few meals can set the tone for a comfortable journey. The good news is you can still eat well with braces.

With a few smart swaps and a little prep, you will protect your brackets and wires while keeping meals tasty and nutritious. This guide covers what you can eat, what to skip, easy snack ideas, and simple ways to make eating more comfortable from day one.

What you can eat with braces

In the first few days after your braces are fitted or adjusted, your teeth may feel tender. Focus on soft, easy to chew foods that require minimal biting pressure. As tenderness settles, you can expand your options while sticking to braces-friendly textures.

Great everyday choices:

• Dairy and proteins: yoghurt, custard, soft cheese, cottage cheese, eggs any style, tofu, mince dishes, tender slow cooked meats, flaky fish without bones, shredded chicken.
• Grains and carbs: mashed potato, sweet potato, pumpkin, pasta, noodles, soft rice, risotto, couscous, soft bread without hard crusts, wraps, pancakes.
• Fruit: ripe bananas, berries, stewed or tinned fruit, ripe pears and peaches, melon, kiwi with the skin removed, apples peeled and sliced thinly or cooked.
• Veggies: steamed or roasted vegetables until soft, avocado, tomato, cucumber without skin if needed, vegetable soups.
• Comfort foods for sore days: smoothies, soups, porridge, scrambled eggs, dhal, congee, ramen with soft noodles, cottage pie, lentil soup, baked beans.

Pro tip: Cut food into small pieces and chew with your back teeth. Even when a food is on the safe list, size and texture matter. Small, soft pieces reduce the risk of loosening a bracket.

What to avoid eating with braces

Some foods can bend wires, pop off brackets, or trap sticky residue around your braces. Skipping these will save you extra visits and keep treatment on track.

Avoid the following:

• Very hard items: nuts, hard lollies, popcorn (including kernels), ice cubes, crackling, crusty bread ends, hard pizza crust, corn chips.
• Sticky and chewy foods: toffee, caramel, chewing gum, gummy lollies, minties, fruit roll-ups, sticky muesli bars.
• Biting directly into: whole apples, raw carrots, corn on the cob, crusty baguettes, meat on the bone. If you want them, cut them into small pieces or choose cooked versions.
• Tough or stringy foods: jerky, very chewy steak, tough dried fruit.
• Sugary snacks and frequent sipping: soft drinks, sports drinks, and frequent grazing on sweets raise the risk of decay around brackets.

If in doubt, ask yourself, will this bend a wire, pop a bracket, or stick like glue? If yes, choose a softer alternative.

Braces-friendly snacks you will actually enjoy

Stock your pantry and lunchbox with options that are gentle on braces and easy to grab.

Quick snack ideas:

• Dairy and protein: yoghurt pouches, cheese slices, ricotta with honey, hummus with soft pita, tuna and avocado on a soft cracker, boiled eggs.
• Fruit and veg: banana, berries, soft mango, tinned peaches in juice, apples stewed with cinnamon, cucumber rounds without skin, mashed avocado on soft toast.
• Carb-friendly: banana bread without nuts, soft muffins, smooth peanut butter on soft bread, pasta salad with small shapes, rice pudding.
• Treats in moderation: chocolate that melts easily, cupcakes without sticky toppings, jelly, custard cups.

Tip: Read labels for nuts, hard seeds, and sticky caramel. Choose smooth textures and avoid crunchy mix-ins that can catch on brackets.

Make eating with braces more comfortable

A few habits can make a big difference, especially during the first week or after adjustments.

• Choose soft textures for 24 to 48 hours after fittings or wire changes. Think soups, smoothies, eggs, and pasta.
• Cut food small and chew slowly using your molars. Avoid biting into foods with your front teeth.
• Use orthodontic wax on any bracket that rubs. Reapply as needed, especially before meals if a spot feels tender.
• Rinse with warm salt water to soothe sore spots. Half a teaspoon of salt in a cup of warm water, swish for 30 seconds, repeat as needed.
• Stay on top of pain relief if recommended by your clinician. Over the counter options can help in the first day or two.
• Keep water nearby. Sipping water during meals helps dislodge food and reduces plaque build-up.

A simple braces-friendly meal plan to get you started

• Breakfast: porridge with banana slices; or yoghurt with stewed apples and soft oats; or scrambled eggs and avocado on a soft wrap.
• Lunch: pasta with bolognese made from minced meat or lentils; or soft sushi rolls without crunchy veg; or pumpkin soup with a soft bread roll.
• Dinner: slow cooked pulled chicken tacos on soft tortillas with mashed beans; or baked salmon with mashed potato and steamed zucchini; or risotto with mushrooms.
• Desserts and extras: rice pudding, custard, jelly with fruit, smoothies; chocolate that melts easily in small pieces.

Oral hygiene tips after meals

Food can hide around brackets and under wires. A quick clean routine will protect your teeth and gums throughout treatment.

• Brush after meals where possible. Angle the bristles above and below the wire to reach along the bracket edges.
• Use fluoride toothpaste and consider a fluoride mouthrinse once a day if recommended.
• Floss daily. A floss threader or interdental brushes can help you slide under the wire.
• Carry a travel brush or interdental brush for school or work. A quick clean after lunch prevents plaque build-up and stains.
• If a bracket comes loose or a wire rubs, place wax for comfort, keep any loose parts, and contact your clinic for advice. Do not try to cut the wire yourself.

Braces-ready shopping checklist

Use this list to prepare your kitchen for the first week:

• Soft staples: pasta, rice, couscous, wraps, soft bread, eggs, yoghurt, soups.
• Protein options: mince for bolognese, flaky fish, tofu, slow cook cuts for tender meals, beans and lentils.
• Fruit and veg: ripe bananas, berries, avocados, melons, tinned peaches, potatoes, pumpkin, zucchini.
• Comfort items: porridge oats, custard, jelly, smoothie ingredients, ice blocks for soothing.
• Care kit: orthodontic wax, soft toothbrush, interdental brushes, fluoride mouthrinse, travel mirror.

Local support if you need a hand

If you are in the Central Coast region and want tailored guidance from a Specialist Orthodontist, you can explore braces options with our team.

Key takeaways

• Favour soft, bite-sized foods, especially after new wires or adjustments.
• Avoid hard, sticky, and chewy items that can dislodge brackets or bend wires.
• Keep a toolkit: wax, soft brush, interdental brushes, and a fluoride rinse.
• Plan snacks and meals ahead so you are not caught reaching for off-limits foods.
• If something feels sharp or a bracket loosens, use wax and contact your clinic promptly.

With a little planning and the right food choices, you will eat comfortably, keep your braces safe, and stay on track for a healthy, confident smile.