Best Foods to Eat With Braces — 10 Gentle, Nutritious Choices for Comfortable Eating

Getting braces totally changes how you eat, but you don’t have to give up tasty, satisfying meals. Here’s a look at soft, safe, and nutritious options that help protect your braces and keep eating enjoyable.

You’ll find simple food choices that make eating with braces less of a hassle. I’ll share practical tips for soft foods like mashed potatoes, yogurt, eggs, pasta, smoothies, avocado, and steamed veggies—so you can eat well without worrying about damaging anything.

Mashed potatoes

Mashed potatoes are basically the go-to when you’ve got braces. They need almost no chewing and don’t put any pressure on your brackets.

Try making them creamy with milk, butter, or a dairy-free alternative—whatever works for you. Soft mix-ins like sour cream or cooked apples add flavor without messing up your braces.

Warm mashed potatoes can feel soothing after an adjustment, but let them cool off a bit so they don’t bother sensitive gums.

Skip hard chunks, crispy toppings, or sticky sauces—they just get stuck or pull at wires. Take your time and eat slowly to avoid any accidental tugs.

Greek yogurt

Greek yogurt is soft, smooth, and gentle on braces. Eat it plain, or stir in mashed bananas or cooked apples for a bit of extra flavor.

It’s packed with protein and calcium, which helps your teeth and gums stay healthy. I’d go for plain or low-sugar kinds to keep your teeth safe from extra acid and cavities.

Stay away from yogurts with big fruit chunks, granola, or nuts—they’re just going to get stuck. Use a spoon and eat slowly so you don’t trap anything around your brackets.

Scrambled eggs

Scrambled eggs are honestly a lifesaver for anyone with braces. They’re soft, need barely any chewing, and won’t mess with your brackets.

You get good protein from eggs, so you’ll stay full and energized. Keep them fluffy and skip hard mix-ins like nuts or chunky veggies.

Season gently and cut into small pieces if that helps. Pair with soft sides like mashed avocado or toast sliced into strips—you don’t need to stress your braces.

Oatmeal

Oatmeal is easy on your teeth and doesn’t need much chewing, which is great right after you get braces or after an adjustment. It doesn’t get caught on brackets or wires, so you avoid extra irritation and still get a warm, filling meal.

Soften oats with milk or water and cook until creamy. Add mashed banana, applesauce, or yogurt for flavor—just avoid hard or sticky toppings.

Skip whole nuts, granola, or seeds that could damage your braces. If you want more protein or healthy fat, stir in smooth nut butter or ground flaxseed.

It works as a quick breakfast or a soothing snack when your mouth feels sore. Choose low-sugar options to help protect your teeth.

Smoothies

Smoothies are a breeze with braces—no chewing required, so nothing presses on your brackets or wires.

Pack them with fruits, veggies, and protein to keep your meals balanced. Add yogurt, milk, or protein powder for a boost of calcium and energy.

Use soft stuff like ripe banana, cooked sweet potato, or avocado to make it creamy. Avoid seeds, nuts, or big chunks—they’re just trouble for braces.

If your orthodontist says it’s fine, use a straw, but not everyone recommends it. Rinse or brush after a sugary smoothie to keep your teeth and braces clean.

Soft-cooked pasta

Soft-cooked pasta is a classic for sore mouths. Cook it a bit longer so it’s extra soft and doesn’t need much bite.

Pick shapes like penne, shells, or macaroni—they don’t snag as much. I’d avoid long, sticky noodles that could tug at your braces.

Top with smooth sauces like marinara, Alfredo, or cheese. Thin sauces help keep food from sticking around your brackets.

Cut big pieces into small bites before you dig in. Chew with your back teeth to avoid bending wires or popping off brackets.

Avocado

Avocado’s creamy texture makes it super easy on braces. You can bite and chew without stressing your brackets.

It’s loaded with healthy fats and vitamins—good for your gums and overall mouth health. Mash it on toast, blend it into smoothies, or toss in salads for a nutrition boost.

Don’t bite into a whole avocado with your front teeth; slice or mash it first. Smaller pieces mean less chance of pulling at your braces.

Cottage cheese

Cottage cheese is soft, mild, and works great with braces. Eat it plain or mix with fruit for a little more flavor—no risk to your brackets.

You get protein and calcium, both important for healthy teeth and bones. The tiny curds are gentle after adjustments and don’t need much chewing.

Skip versions with big add-ins like nuts or hard fruit chunks. If you want it smoother, stir in a splash of milk or yogurt.

Hummus

Hummus is creamy and easy—perfect for braces. It won’t stress brackets or wires, and you don’t have to bite down hard.

Try hummus with soft pita, steamed veggies, or as a sandwich spread. Cut firmer foods into small pieces to avoid pulling at your braces.

Hummus adds protein and healthy fats, so it’s filling and nourishing. Stick to plain or mildly seasoned kinds—sticky or sugary toppings just aren’t worth it.

If you make hummus at home, blend it until super smooth. After eating, rinse your mouth and brush gently to clear away any bits that might get stuck.

Steamed vegetables

Steamed vegetables feel gentle on your braces and they’re easy to chew. They soften up those tough fibers, so you don’t have to worry about tugging at brackets or bending wires.

Try carrots, broccoli, zucchini, or green beans. Just steam them until they’re nice and tender.

Steaming keeps more vitamins in than boiling, and the texture stays soft—makes eating with braces a whole lot safer. I usually season mine with a bit of salt, butter, or olive oil, nothing crunchy.

Cut bigger pieces into small bites. That way, chewing feels easier and you won’t put so much pressure on your teeth.

Steaming’s quick and easy, whether you use a steamer basket or just the microwave. Batch-cook and stash some in the fridge for fast, braces-friendly meals when you’re in a rush.