Why Food Choices Matter with Braces
Braces use brackets bonded to each tooth and wires that connect them. This hardware applies constant gentle pressure to move your teeth. When you bite into something hard or sticky, you can break a bracket loose or bend a wire out of shape.
A broken bracket means an unscheduled repair visit and potentially weeks added to your treatment. A bent wire can apply pressure in the wrong direction, which may move a tooth where it should not go. Food stuck around brackets also creates an environment for plaque buildup, which can lead to cavities and permanent white marks on your teeth.
The good news is that you do not have to give up most foods entirely. The key is knowing what to avoid, what to modify, and how to keep your braces clean after eating.
Foods to Avoid with Braces
These categories of foods pose the highest risk to your braces. Avoiding them throughout your treatment protects your brackets and wires and helps keep your treatment timeline on track.
Hard Foods
Hard foods are the number one cause of orthodontic emergencies. Biting directly into something hard can snap a bracket off the tooth or bend the archwire.
- Ice (chewing ice is one of the most common causes of broken brackets)
- Hard candy (jawbreakers, lollipops, peppermints)
- Popcorn (unpopped kernels are the main risk; the hulls also get trapped in brackets)
- Nuts and hard seeds
- Hard pretzels and hard chips (tortilla chips, kettle chips)
- Raw carrots, apples, and corn on the cob (unless cut into small pieces first)
- Hard bread crusts and bagels
- Hard taco shells
Sticky Foods
Sticky foods grip onto brackets and can pull them off the tooth surface. They are also very difficult to clean out of braces, increasing cavity risk.
- Caramel and caramel-coated anything
- Taffy and saltwater taffy
- Gummy bears, gummy worms, and gummy vitamins
- Starburst, Skittles, and similar chewy candy
- Tootsie Rolls and similar chewy chocolate candy
- Dried fruit (raisins, dried mango, fruit leather)
- Chewing gum (both regular and sugar-free)
Chewy Foods
Chewy foods require a tearing motion that can pull wires and loosen brackets. Some chewy foods are fine in small pieces but risky if you bite off a large chunk.
- Beef jerky and dried meat
- Tough or thick pizza crust
- Chewy bread (baguettes, sourdough with thick crust)
- Licorice
- Bagels (unless torn into small, soft pieces)
Crunchy Foods
Crunchy foods can snap brackets and create small fragments that wedge between wires and teeth.
- Popcorn (kernels and hulls)
- Croutons
- Hard taco shells
- Ice (worth repeating because it is so commonly overlooked)
- Whole raw vegetables (carrots, celery, broccoli stalks) unless cut small
Braces-Friendly Foods
You have many options that are safe, satisfying, and easy to eat with braces. These foods are especially helpful during the first few days after getting braces or after each adjustment, when teeth tend to be sore.
Soft Proteins
- Scrambled eggs and omelets
- Soft-cooked fish (salmon, tilapia)
- Tender chicken (shredded or cut into small pieces)
- Meatballs and meatloaf
- Tofu
- Beans and lentils
- Deli meat (thinly sliced)
Grains and Starches
- Pasta (all shapes)
- Soft rice
- Mashed potatoes
- Pancakes and waffles (soft, not toasted)
- Soft bread and tortillas
- Oatmeal and cream of wheat
- Soft-cooked couscous and quinoa
Fruits and Vegetables
- Bananas
- Berries (strawberries, blueberries, raspberries)
- Sliced soft fruits (peaches, melon, kiwi)
- Applesauce
- Steamed or cooked vegetables (broccoli, green beans, squash)
- Avocado
- Smoothies and fruit blended with yogurt
Dairy and Snacks
- Yogurt
- Soft cheese (mozzarella, brie, cream cheese)
- Pudding and gelatin
- Ice cream and frozen yogurt (without hard mix-ins like nuts or candy pieces)
- Soft cookies and brownies
- Protein shakes and smoothies
How to Eat Your Favorites Safely with Braces
You do not have to completely give up many of the foods on the avoid list. With some preparation, you can enjoy modified versions safely.
Cut, Slice, and Modify
- Apples: Slice thinly instead of biting into a whole apple. Cut away from the core.
- Corn: Cut the kernels off the cob with a knife. Eat the kernels with a fork.
- Carrots and celery: Cut into thin sticks or cook until soft. Do not bite into large raw pieces.
- Meat on the bone: Remove meat from ribs, chicken wings, and drumsticks before eating. Cut into small pieces.
- Pizza: Let it cool, use a fork and knife, and avoid biting into thick, chewy crust.
- Sandwiches and burgers: Cut in half or quarters. Take small bites. Avoid hard rolls or crusty bread.
Chewing Tips
Always chew with your back teeth, not your front teeth. The brackets on front teeth are the most vulnerable because they are bonded to the smooth, flat surface of incisors, which provides less grip for the adhesive. Cutting food into small pieces and placing it on your back molars reduces the force on front brackets.
Take smaller bites than you normally would. Large bites require more force to chew, which increases the risk of damaging your braces. Slow down and chew thoroughly before swallowing.
What Happens If You Break a Bracket
If you eat something that breaks a bracket or bends a wire, contact your orthodontist's office within a day or two. A loose bracket can slide along the wire and irritate your cheek. A broken wire can poke into your gum or cheek.
In the meantime, you can use orthodontic wax (provided by your orthodontist) to cover any sharp edges. If a wire is poking, you can use a clean pencil eraser to gently push it flat against the tooth until your repair appointment.
Bracket repairs typically take 15 to 30 minutes. The orthodontist removes the old adhesive, re-bonds the bracket, and reattaches the wire. Frequent bracket breakages can add weeks or months to your treatment time because the affected tooth is not receiving the intended pressure while the bracket is loose.
Tips for Dining Out with Braces
Eating at restaurants and social events with braces is manageable with a little planning. Stick to soft entrees like pasta, fish, or tender meat dishes. Ask for bread that is soft on the inside. Avoid appetizers like chips and salsa, raw vegetable platters with hard pieces, and popcorn at movie theaters.
Carry a small orthodontic care kit with you: a travel toothbrush, floss threaders or an orthodontic flosser, orthodontic wax, and a small mirror. Brushing after meals when you are away from home prevents food from sitting in your brackets for hours.
If dessert is tempting, choose soft options like cake, mousse, or ice cream without hard toppings. Avoid toffee, caramel desserts, and anything with whole nuts.
When to See Your Orthodontist
Regular adjustment visits (every 4 to 8 weeks) are part of your treatment plan. Between appointments, contact your orthodontist if a bracket comes loose, a wire breaks or is poking, you lose an elastic band or ligature and cannot replace it, or you notice a tooth moving in an unexpected direction.
An orthodontist is a dental specialist with 2 to 3 years of residency training beyond dental school focused on tooth movement and bite correction. If you have braces, you are likely already under the care of an orthodontist. Visit our [orthodontics specialty page](/specialties/orthodontics) to learn more about what orthodontists do.
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Every orthodontist on My Specialty Dentist has verified specialty credentials. Search by location to find orthodontists in your area for braces consultations, adjustments, or emergency bracket repairs.
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