9 Best Soft Foods to Eat with Braces + 10 Easy and Healthy Recipes


With the rise of invisible braces more people are finding it easier to straighten their smiles and eat their favorite foods at the same time. I mean, eating tough foods with wired braces isn’t exactly ideal right? Still, some are opting for traditional braces for multiple reasons. Sometimes traditional braces are needed for more severe dental straightening cases, or they just work faster.

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If you are preparing to get braces, you need to make sure you’re eating the right foods to avoid further damage to your teeth and gums. And once you get braces, your food options can become even more limited.

While certain foods are generally better for our oral health, there are foods that are ideal to eat with braces. Getting new braces can make your teeth and gums extra sensitive and that can be annoying.

Luckily as time passes you’ll get used to the braces and can start to incorporate more foods in your diet. Some of my favorite soft and practical foods for braces are listed below, but I’ve included other options for recipes that you can try. Hope you enjoy them and happy chewing!

1. Yogurt

For those who enjoy having a yogurt or two every day, this is a great option to try. Yogurt is rich in calcium and has enzymes that aid in breaking down your food. It’s also super delicious and versatile! You can even try frozen yogurt if you’re looking for a dessert option.

If you’re like me, you’ll love adding fruits and honey to plain Greek yogurt. It’s super yummy and helps me get vital nutrients. When I’m in a hurry I opt for store bought yogurt, but try to steer clear of those with a lot of sugar which can be bad for gum health.


2. Ice Cream

Okay I know I said stay away from a lot of sugar but ice cream is seriously so accessible to those with braces. There are a ton of healthier ice cream options now from keto to dairy free. Ice cream (even dairy free), is also high in calcium and protein.

Ice cream

3. Cottage Cheese

While not that great (at least to me), cottage cheese becomes better when topped with fruits, honey, and other toppings. I will say cottage cheese is SO high in protein that it can replace other high protein foods you can’t eat with braces. 

Cottage cheese

4. Fruits and Smoothies

Try to stay away from hard fruits like apples. But, applesauce is okay as long as you choose a soft variety. Other fruits like bananas and oranges are great. Fruit juice is also a great choice! Even better yet would be to throw it all into a blender and make a smoothie. These are easy to pack with vitamins and nutrients, and great for those with braces!

Fruit Smoothie

5. Sandwiches

Get some soft bread and make yourself a sandwich. Everyone loves a good sandwich, so why not give it a try? There are so many different types of sandwiches that you can make. Try going to a deli and getting one with a variety of meats, cheeses, and vegetables to choose from. Keep in mind that softer is better, but you’ll also have the bread to keep your braces and teeth safe!


6. Oatmeal

Oatmeal is a fantastic food to eat when you’re wearing braces. You can make it several ways, whether it be hot in the morning or cold at night. There are so many ways to customize it and make it your own. It will give your mouth something to chew on and your body a supply of energy for the day. It’s versatile and delicious as well, so your mouth will thank you for choosing it!


8. Nut Butters

Nut butters are another fantastic food for those with braces. They are a great source of protein as well as several other nutrients. You can spread a little bit on some toast or pack some in your lunch. It’s a safe food to eat and will provide you with protein, minerals, and vitamins that you need to stay healthy.

Nut Butter

9. Whole Wheat Bread

Whole wheat bread is another good soft food for those who have braces. It’s heavy and can take a bit of chewing, but a number of vitamins and minerals are found in whole-grain bread. They’re more nutritious than white bread and can be used to make sandwiches or just as a snack with your spread of choice.

Wheat Bread

10 Soft foods to eat with braces

Below are 10 recipes you can try if you have braces.

Note: All of our recipes are created by our in house nutritionist.


Makayla is a medical expert and editor @ WholeYum.


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