Top Healthy Foods You Can Enjoy with Braces for a Perfect Smile

Embarking on the journey to a perfect smile with braces requires more than just regular orthodontist visits; it also involves making informed choices about your diet. While braces are intricate and strong, consisting of small brackets cemented to each tooth and connected by wire to create pressure to realign your teeth, certain foods can pose a challenge. Understanding which foods to embrace and which to avoid is key to maintaining healthy gums and teeth throughout your orthodontic treatment.

Understanding the Basics of Eating with Braces

Braces have brackets and wires, creating places for food to get caught. If you're not careful, this can lead to broken wires or decay. It's important to be knowledgeable about foods and how they'll affect your braces. Maintaining healthy gums and teeth is essential while you’re on your journey to a perfect smile with braces. What you eat can make a big difference.

After you first get your braces on and with each orthodontia visit, your mouth will probably be sore. That’s when soft foods for braces become essential, so you can stay satisfied without suffering through soreness. For the first few days, teeth can be extra sensitive to temperature as well, so skip anything too hot or frozen solid.

There are some foods that braces don’t get along with because they get stuck in the braces and can even bend the wires. Additionally, you shouldn’t eat too many sugary foods or drinks. Sugar leads to plaque build-up on your braces, causing decay.

Foods to Enjoy with Braces

You can have braces and still eat many of the foods you enjoy. You may not have to give something up; you may just need to change the way you eat it. Here are twelve foods you should incorporate to keep your gums and teeth in top shape, even with braces:

Dairy Products: Yogurt, Cheese, and Milk

Dairy products like milk, yogurt, and cheese are excellent sources of calcium and phosphorus. These minerals help protect enamel and keep your teeth strong.

Yogurt is a fantastic source of calcium and protein, essential for strong teeth. Its probiotics also help balance bacteria in your mouth, promoting healthy gums. Choose plain yogurt to avoid added sugars that can harm your teeth.

Cheese is not only delicious but also excellent for your teeth. It increases saliva production, which helps wash away food particles and neutralize acids in the mouth. Plus, it’s rich in calcium and protein, strengthening your teeth.

Soft Fruits: Bananas, Mangos, and Berries

These fruits are gentle on braces and rich in vitamins and antioxidants. Bananas provide potassium and vitamin C, which support gum health. Berries like strawberries contain malic acid, which naturally whitens enamel.

Cooked Vegetables: Carrots, Spinach, and Sweet Potatoes

Steamed or boiled vegetables are easier to chew with braces and still packed with vitamins and minerals. Spinach offers calcium and folic acid, both crucial for oral health. Sweet potatoes are high in vitamin A, essential for maintaining tooth enamel.

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Spinach, kale, and collard greens are loaded with calcium, vitamin C, and magnesium, all of which contribute to strong teeth and gums.

Eggs: A Versatile and Nutrient-Dense Food

Eggs are a versatile and nutrient-dense food, providing a good source of protein, vitamin D, and phosphorus. These nutrients are vital for healthy teeth and gums, and their soft texture makes them braces-friendly.

Fish: Salmon, Mackerel, and Sardines

Fatty fish are rich in omega-3 fatty acids, which have anti-inflammatory properties beneficial for gum health. They also provide vitamin D, which aids in calcium absorption, promoting stronger teeth.

Smoothies: A Blend of Health

Smoothies are a perfect way to consume a variety of fruits and vegetables without putting pressure on your braces. Combine ingredients like spinach, kale, berries, and yogurt for a nutrient-packed drink that’s easy to consume and great for your oral health.

Nuts & Seeds (Ground or Butter): Almond Butter and Ground Flaxseeds

Whole nuts might be too hard for braces, but nut butter and ground seeds are excellent alternatives. They provide essential fatty acids, calcium, and protein, which support healthy gums and teeth.

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Poultry: Chicken and Turkey

Lean poultry is high in protein and phosphorus, which are crucial for the repair and maintenance of oral tissues. Soft, tender cuts are easier to chew and won’t damage your braces.

Soft Whole Grains: Oatmeal and Quinoa

Whole grains are packed with nutrients like magnesium and fiber. Oatmeal and quinoa are particularly good choices because they’re soft and easy to eat with braces, while still providing the necessary nutrients for healthy gums.

Beans: Black Beans, Lentils, and Chickpeas

These legumes are high in protein and fiber and contain important minerals like magnesium and phosphorus. They support oral health by strengthening teeth and gums and are easy to incorporate into meals.

Water: The Elixir of Oral Health

Staying hydrated is crucial for everyone, but it’s especially important when you have braces. Water helps wash away food particles, reduces acid levels in your mouth, and keeps your gums hydrated and healthy. Fluoridated water offers added protection against tooth decay.

Bread: A Note on Selection

Bread, most types of bread are fine but avoid bread with nuts. Soft bread is usually easy to eat with braces as long as it doesn’t have a hard crust or a chewy texture, like bagels and fresh sourdough bread. White sandwich bread, brioche rolls and soft dinner rolls are all good choices. Whole-wheat bread can also be eaten, but avoid heavily seeded ones which can be tough on brackets and get stuck in the wires.

Foods to Approach with Caution

There are a few exceptions to this rule. It is best if you avoid eating corn on the cob (better to take the kernels off with a utensil before eating) and don’t bite directly into an apple (pre-slice instead).

Everyday favorites, like crisp apples and popcorn, or even a simple bagel, are suddenly off-limits.

Delicious Recipes for Braces-Wearers

This collection stays away from anything sticky, sharp-edged or chewy enough to damage a bracket. Instead, there are dishes based around foods you can eat with braces, like soft baked pastas, creamy scrambled eggs and blended soups.

Creamy Peach Smoothie: Whip up this creamy peach smoothie as a refreshing and nutritious snack or a quick chilled breakfast. Because you can use frozen fruit, you don't have to wait until peaches are in season to enjoy this delicious smoothie.
Bananas Foster Oatmeal: This oatmeal tastes like bananas Foster, my favorite dessert. If you can’t find rum extract, double the vanilla.
Strawberry Gelato: You'll love this smooth and creamy gelato with bright strawberry flavor and just a hint of sea salt and honey. Fresh raspberries or blackberries can be substituted for the strawberries if you prefer. If your berries are tart, add a touch more sugar or honey.
Rhubarb Sauce: I always end up with lots of rhubarb each summer, but many of the recipes use a lot of sugar. This one lets the fruit sweeten up the rhubarb instead. I refrigerate the sauce overnight to help the flavors blend.
Buttermilk Pancakes: You just can't beat a basic buttermilk pancake for a down-home country breakfast. Paired with sausage and fresh fruit, these pancakes are just like the ones you get at Cracker Barrel.
Mushroom-Bacon Cornbread Stuffing: I first tried this stuffing a few years ago, and it quickly became our family's favorite. Just flavor a hearty cornbread mix with mushrooms and bacon and taste the spectacular results.
Frozen Greek Yogurt: It's so simple and easy to make your own frozen Greek yogurt. You might even want to get the kids in on the fun.
Slow-Cooker Tomato Soup: Much of the work for this soup can be done in advance, and it keeps all day in the slow cooker. The recipe can easily be doubled if you’re feeding a crowd. Once you’ve tried it, try mixing it up-add sage or savory with the thyme, or replace the thyme with nutmeg. For a vegan version, replace the chicken broth with vegetable broth.
Banana Smoothie: I try to get as many fruits and veggies into our menus as possible. A smoothie is a great way to load up on nutrients. This banana one is a favorite!
Homemade Applesauce: When it's apple-picking time, it's also time for all the delightful treats you can make with them, including applesauce. This is my favorite way to prepare it. It's simple to do and it makes the whole house smell like fall.
Old-Fashioned Bread Dressing: Every family seems to have their own favorite dressing recipe that becomes a tradition, and this is ours. It came from Grandma, who passed it down to my mother. Now our children have carried it into their kitchens. This is truly a good old-fashioned recipe.
Chipotle Mac and Cheese: My mac and cheese is simple and has lots of flavor from the cheeses and ground chipotle chile. I use conchiglie pasta because its shape allows more melted cheese to pool inside.
Marinated Salmon: Ginger, garlic powder and green onion blend nicely for this marinated salmon. We've found it tastes even better when marinated in the fridge overnight. We also like to use this versatile mixture when grilling chicken!
Pancakes: I'm not joking when I say I make pancakes every weekend. I love them in any form and variation.
Strawberry Shake: Cool off with a thick and rich treat that will remind you of a malt shoppe! Nothing can beat this strawberry shake recipe.
Creamy Potato Soup: This soup was a hit with a group of German exchange teachers who visited our high school. When I don't use bread bowls, I usually serve it with soft pretzels or crusty bread. And it's also an even bigger treat with slices of cooked bratwurst or kielbasa stirred into it.
Pumpkin Mousse: If you've had your fill of pumpkin pie, this cool and creamy pumpkin mousse is perfect for you. Its light and fluffy texture won't make you feel 'stuffed' after your favorite turkey dinner.
Slow-Cooker Cream Cheese Mashed Potatoes: Cream cheese is the secret ingredient in these comforting spuds. Simply mash, mix and let them warm in the slow cooker.
Four-Ingredient Breakfast Smoothies: You need just four ingredients to blend together these super-fast smoothies for breakfast. Try whipping them up on a hot summer day for a cool and refreshing treat.
Ice Cream Social Ice Cream: This creamy, luscious ice cream will remind you of the signature treat served at church ice cream socials. What dessert could be better?
Turkey Soup with Lemon: On winter evenings, we like nothing better than a piping hot bowl of soup. This one uses the turkey carcass to make a flavorful stock for the soup. The lemon pulls this flavorful and healthy dish together. You can use grated Parmesan cheese instead of Romano if you'd like.
Baked Eggs with Artichokes & Tomatoes: When I created this dish I was thrilled that my husband enjoyed it so much. He normally prefers omelets for brunch, but devoured his first helping of these eggs, then asked for more.
Baked Salmon with Dill Sauce: There's nothing like fresh salmon, and my mom bakes it just right so it nearly melts in your mouth. Plus, the sour cream dill sauce is subtly seasoned with horseradish so that it doesn't overpower the delicate salmon flavor.
Mother's Applesauce: We had all kinds of apple trees in the yard when I was growing up, so I don't know for sure which ones Mother liked best for applesauce. (Today I use Cortlands.) I do know that her applesauce was very white. The secret, she said, was to keep the apples in salt water while she peeled them so that they wouldn't darken.
Strawberry Smoothie: Peak-of-freshness strawberries make this thinner, easy drink a summer staple.
Cauliflower Soup: My husband and I often crave pakoras, deep-fried fritters from India. I wanted to get the same flavors but use a healthier cooking technique, so I made soup using all the classic spices and our favorite veggie, cauliflower!
Crumb-Topped Macaroni and Cheese: Even people who have had their own homemade baked macaroni and cheese recipe for years ask for mine when they taste this crumb-topped version. For the best baked mac and cheese, use extra-sharp cheddar cheese for more flavor.
Creamy Parmesan Potatoes: My grandsons rave over these creamy potatoes loaded with Parmesan. That’s all the endorsement I need. Sometimes I use golden or red potatoes, with skins on.
Tomato Orange Soup: Who knew orange and tomato were such a good pair? Whenever I serve this, I keep the recipe handy for requests. -Barbara Wood, St.
Coconut Fruit Smoothie: Use fresh or frozen fruits in this coconutty recipe. It's like a pina colada, but better for you and more versatile.
Brown Sugar Salmon: Pop these protein-packed brown sugar salmon fillets in the oven before whipping up a sweet basting sauce. This tangy entree cooks up in minutes, making it a perfect meal for busy families and unexpected weekend guests.
Creamy Noodles: I’ve made this creamy noodle side for years. Since kids and adults go for it, I keep the ingredients on hand at all times.
Dill Spinach Soup: I could eat soup for every meal of the day, all year long. I particularly like dill and spinach-they add a brightness to this light and healthy soup.
Carrot Smoothie: My children resist veggies, but they love this carrot smoothie. It packs in lots of good-for-you fruits and veggies-but to my kids, it's just a super delicious breakfast.
Simple Mac and Cheese: This creamy mac and cheese is so simple it’s almost too easy! Kids really go for the rich cheese flavor, but I’ve never met an adult who didn’t love it just as much.

Maintaining Oral Hygiene with Braces

While enjoying these braces-friendly foods, remember that proper oral care is essential. For example, there’s a special way to brush and floss (also referred to as interdental cleaning). Brush the gumline at a 45-degree angle to start and then angle down from the top of the bracket while you brush. Repeat the process from the bottom of the bracket while angling up.

Practice good oral care at home and keep up with your dental and orthodontist appointments.

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