Foods to Avoid While Wearing Braces (and What You Can Eat Instead)

Getting braces is an important step toward a straighter, healthier smile — but it also means you need to pay extra attention to what you eat. At Liverpool Orthodontics, we offer a full range of orthodontic appliances — from metal and ceramic braces to clear aligners and lingual braces — for children, teens, and adults.

Whether you’re early in your treatment, recently had an adjustment, or simply want to protect your braces and keep treatment on track — knowing which foods to avoid (and what you can eat instead) makes a big difference. Below is a detailed guide to help you navigate meals with braces safely.

🍽️ Why Some Foods Are Risky for Braces

Braces consist of brackets, wires, and bands attached to your teeth. Certain foods — especially hard, crunchy, sticky or chewy items — can:

• Break or dislodge brackets or bend wires
• Get stuck in brackets or under wires, making cleaning difficult
• Increase risk of plaque buildup, tooth decay or gum problems
• Cause discomfort or even orthodontic emergencies, which may delay your treatment plan

Because of this, orthodontists worldwide recommend avoiding a range of “brace-hazard” foods.

🚫 Foods to Avoid with Braces

Here are some of the most common foods and drinks that people wearing braces should avoid — or at least approach with caution.

Hard, Crunchy & Tough Foods

• Nuts, popcorn (kernels are especially dangerous)
• Hard pretzels, corn chips, chips or crisps, hard biscuits or crackers
• Hard or crusty breads, bagels, roll-type bread with tough crusts
• Hard pizza crusts, hard taco shells or similar crunchy shells
• Ice (chewing ice can be dangerous for braces)
• Raw hard fruits and vegetables if bitten directly — for example, whole apples, raw carrots, corn on the cob (unless kernels are cut off)

Sticky, Chewy & Gummy Foods

• Chewing gum (even sugar-free gum can be risky)
• Gummy candies, toffees, caramels, taffy, licorice, sticky sweets or lollies, chewy candy bars, dried fruit
• Certain snack bars, snack foods that stick to braces, sticky chocolate or hard-to-chew sweets

Sugary / Acidic Foods & Drinks (with moderation)

• Sugary drinks (soda, sports drinks, energy drinks), acidic beverages — these can increase risk of enamel demineralisation, tooth decay, or compromise the cement that holds brackets.
• Frequent sugary or starchy snacks — especially if stuck around wires/brackets, increasing plaque build-up.

Other Risky Eating Habits

• Biting directly into hard items (like whole apples, corn on the cob, large sandwiches, ribs or chicken wings) rather than cutting into small pieces.
• Crunching ice or chewing on foreign objects like pens — simple habits that can damage braces.

✅ What You Can Eat (Braces-Friendly Foods)

The good news: wearing braces doesn’t mean giving up all of your favourite foods. There are still plenty of meals and snacks that are gentle on your teeth and braces — especially if you prepare them thoughtfully. Here are recommended braces-friendly options:

• Soft dairy: yogurt, soft cheeses, cottage cheese, smooth puddings or custards (watch sugar content).
• Soft fruits and fruit-based snacks: bananas, berries, grapes, ripe or soft fruit without hard seeds, fruit purees or applesauce
• Cooked or steamed vegetables, mashed potatoes, well-cooked vegetables instead of raw, crunchy veggies
• Tender, soft-cooked or minced meats, poultry, fish; avoid crunchy or tough meats (like steak, jerky) — cut into small bites
• Grains and starches that are soft and easy to chew: pasta (e.g. spaghetti, macaroni, ravioli), soft bread (sandwich bread, tortillas, pita), rice, soft wraps — avoid crusty breads.
• Soft snacks or meals: soups (especially puréed soups), smoothies, scrambled eggs, oatmeal / porridge — ideal right after getting braces or adjustments.
• Soft desserts and gentle treats — e.g. moist cake (no nuts), soft ice-cream (occasionally), but always ensure good cleaning after.

💡 Practical Tips to Eat Safely with Braces

• Cut food into small pieces: Instead of biting directly into an apple or corn cob — slice them up, or remove kernels, to reduce risk to braces.
• Chew with your back teeth, gently: Avoid using front teeth to bite hard or large items — distribute force evenly and chew slowly.
• Prefer soft, cooked, or moist foods especially during the first few days after getting braces or after adjustments, when teeth may be sensitive.
• Maintain excellent oral hygiene: Braces create many nooks where food can get trapped. Brush and floss thoroughly after meals; rinsing with water helps dislodge trapped particles.
• Be cautious with sugary or acidic drinks: Swap sodas or sports drinks for water; if you drink acidic beverages, consider using a straw and rinse afterward to protect enamel and braces.

🧑‍⚕️ Why This Matters (Especially for Patients at Liverpool Orthodontics)

At Liverpool Orthodontics — with over 50 years serving the Liverpool area, offering a full range of braces and clear aligners for children, teens and adults — patient education is part of our commitment to quality, individualised orthodontic care.

By following a braces-friendly diet and avoiding risky foods, you:

• Reduce the chances of broken brackets or bent wires (fewer emergency visits)
• Help ensure your treatment progresses on schedule (without delays caused by appliance damage)
• Lower the risk of plaque buildup, tooth decay, and gum problems (important when oral hygiene is more challenging with braces)
• Make the transition smoother — especially early on or just after adjustments when teeth may feel more sensitive

📝 Sample “Braces-Friendly Meal Plan” (Day of the Week)

✅ Final Thoughts & Advice

Wearing braces doesn’t mean you have to live on soft-serve ice-cream and mashed potatoes — but it does require a bit of awareness and adjustment when it comes to food. By avoiding hard, crunchy, sticky or chewy foods, and favouring soft, cooked, easy-to-chew options, you’ll help protect your braces and support a smooth, efficient treatment journey.

If you’re unsure whether a food is “brace-safe,” a simple rule of thumb is: “If it’s hard, crunchy, sticky, or needs a big bite — think twice.” And when in doubt, cut it up, cook it softer, or choose an alternative.

At Liverpool Orthodontics, we’re always happy to help you with dietary advice, appliance care tips, or any concerns about your braces. Book your next consultation, and let’s keep working towards your beautiful, healthy smile together.