Soft Foods List for Braces: Easy Meals You’ll Actually Enjoy

Braces are troublesome. Especially when you’re about to eat something. Yes, they’re straightening your teeth and helping you attain a more confident smile. But, if we’re being honest, the first few days (and sometimes after adjustments) can make chewing feel like a full-on workout.

And people with braces would agree, that’s where we frantically seek soft foods for braces.

Whether you’re in the first week, recovering from a tightening, or just want to avoid damaging your brackets, the right orthodontic-friendly meals can make life so much easier… and tastier. So, in this guide, we’ll give you a complete list of soft foods for braces, along with easy-to-make recipes, snack ideas, and soft foods to eat with braces for dinner.

These are the items you’ll actually look forward to.

Why Soft Foods for Braces Are So Important

You see, braces work by applying gentle, constant pressure to move your teeth. This pressure pushes them into the right position. Naturally, this process can make your teeth and gums feel sore.

Now, if you eat any “hard foods”, you’ll feel discomfort. No matter how favourite the dish is, the soreness or sensitivity will ruin the fun. Moreover, hard, sticky, or crunchy foods can even damage your brackets or wires. Thus, setting your treatment back.

This makes easy-to-chew foods your best option. Plus, soft foods are not just for when you are wearing braces; continue eating soft foods after braces, at least for the first week, to give your teeth time to adjust to the new normal.

Even after braces, you’ll want to keep your teeth safe with a retainer. Here at ALIGNERCO, we make custom, affordable retainers , delivered right to your doorstep.

The Ultimate List of Soft Foods for Braces

Here’s a complete breakdown of soft things to eat with braces. All organised so you can plan breakfast, lunch, dinner, snacks, and even dessert without thinking about discomfort.

Breakfast Ideas

What soft foods would be best for breakfast? Try

• Oatmeal or porridge - Top it with mashed banana, cinnamon, or any other topping and you’ll have a healthy, delicious, yet easy-on-the-jaw meal.
• Greek yogurt - Creamy, high in protein, and gentle on teeth. Though, it might not be enough alone, so pair it with other things.
• Scrambled eggs - Soft, fluffy, and filling. You get the protein, you get other nutrients, and it’s easy to cook and chew.
• Smoothies - Blend berries, milk, and add a spoon of peanut butter for extra energy. That’s something not to miss.
• Soft pancakes - Skip the crispy edges; add fruit puree instead. Soft pancakes are the way to go.

Options for Lunch

So, what's for lunch?

• Macaroni and cheese — It’s the classic comfort food. And quite savory too.
• Soft sandwiches — Use fresh bread with fillings like tuna salad or egg mayo. Avoid any hard fillings and don’t crisp toast the bread slices.
• Mashed sweet potatoes — Sweet, smooth, and packed with nutrients. It is more tasty than it sounds.
• Soft-cooked rice with curry — Mild and easy to chew. Plus you have a variety of curry options to choose from.
• Creamy soups — Tomato, pumpkin, or chicken cream, you name it. Very healthy overall, and take almost no effort from your jaw.

Soft Foods to Eat with Braces for Dinner

Now, what do we have for dinner?

• Baked fish — Flaky, tender, and rich in omega-3. That’s an easy to chew protein rich option.
• Soft pasta dishes — Alfredo, carbonara, or pesto. You have a wide variety here, each delicious in its own right.
• Steamed vegetables — Carrots, zucchini, or squash cooked until tender. However, it might not be everyone’s favorite. Yet, don’t skip your veggies.
• Shepherd’s pie — Mashed potato topping with soft minced meat. You’ll love it when you’ll eat it.
• Risotto — Creamy, comforting, and customizable, this Italian classic is amazing for people with braces.

Snacks & Desserts

We’ve covered the three basic meals of the day. But what about snacks and desserts?

• Pudding or custard — Smooth, sweet, and easy on the teeth.
• Apple sauce — Great for a fruity fix. And even greater for flavor.
• Banana bread — Soft, moist, and braces-friendly. For some, adding a bit of jam just elevates the level.
• Ice cream or frozen yogurt — Soft, creamy, and absolutely people’s favorite. Bonus: it helps soothe soreness.
• Soft muffins — Muffins are great. But, avoid nuts or crunchy toppings.

So, you can see that soft foods for braces don’t have to be dull. There are plenty of ways to make them savory, plus you have a good variety to choose from. That said, let’s explore a bit more on how to make your soft meals more flavorful.

Making Soft Foods More Exciting

Yes, soft foods after braces can still be fun. A little creativity goes a long way.

• Play with flavors: Add herbs, mild spices, or sauces for variety.
• Change textures: Even within soft foods, you can mix creamy with slightly chunky for a satisfying feel. This will help you avoid “monotonic” meals.
• Keep it colorful: Bright, vibrant meals are more appetizing. So, try different colored vegetables, add fruits, and you’ll have a vibrant meal.

Overall, braces may limit what you chew. But they don’t have to limit your enjoyment. So, plan your week’s meals ahead so you’re never stuck with plain mashed potatoes twice in a row.

Pro tip: Most people get teeth whitening treatment after braces, so avoid foods that stain teeth after whitening.

Easy Orthodontic-Friendly Meals to Try This Week

Here’s a quick orthodontic-friendly meals plan you can adapt:

Day 1

• Breakfast: Creamy scrambled eggs with avocado slices
• Lunch: Tomato soup with soft grilled cheese (use soft bread, lightly toasted)
• Dinner: Baked salmon with mashed sweet potatoes and steamed zucchini
• Snack: Greek yogurt with honey

Day 2

• Breakfast: Overnight oats with mashed banana and soft berries
• Lunch: Soft turkey and cheese wrap (tortilla instead of crusty bread)
• Dinner: Chicken noodle soup with well-cooked vegetables
• Snack: Applesauce with cinnamon

Day 3

• Breakfast: Soft pancakes topped with warm berry compote
• Lunch: Creamy butternut squash soup with a side of soft bread roll
• Dinner: Ground turkey meatloaf with mashed cauliflower
• Snack: Cottage cheese with soft peach slices

Eating with Clear Aligners vs. Metal Braces

With metal braces, you have to stick to soft foods for braces. They don’t cause much discomfort and won’t break brackets or bend wires. However, this means you’ll skip sticky, chewy, crunchy, or hard foods for the full length of your treatment. And that can be anywhere between 12 and 24 months. Yes, there are plenty of delicious orthodontic-friendly meals out there. But, it is also true that your menu is limited.

On the flip side, clear aligners are removable. Simply take them out and put them in a retainer case before eating. This allows you to enjoy your favorite foods without worrying about damaging orthodontic hardware. The only rule? Brush and floss before putting your aligners back in to maintain good oral hygiene and prevent staining.

Key differences at a glance:

If you value flexibility and the ability to enjoy all your favorite meals without a second thought, clear aligners may be your ideal choice.

Tips for Eating Comfortably with Braces

For people with metal braces, yes, you have to learn how to eat in a way that minimizes discomfort and prevents damage. So, whether you’re in the first few days after getting braces or recovering from an adjustment, here are some tips that will make mealtimes easier and more enjoyable.

Take Smaller Bites

Cut your food into bite-sized pieces. Even soft foods for braces can cause discomfort if you’re really digging in, taking big bites and working your jaw to break it down. With smaller bites, you can reduce pressure on your braces and make chewing more manageable.

Chew Slowly and Carefully

If you chew too quickly, it can lead to accidental biting on brackets or wires. It can injure you or even loosen the braces. So, focus on slow, deliberate chewing, using your back teeth to grind food instead of your front teeth.

Use a Blender or Food Processor

For those days when your teeth feel extra sensitive (like right after a tightening), opt for smoothies, pureed soups, and mashed dishes. This way, you’ll get all the nutrients without the effort of chewing.

Warm (But Not Hot) Foods Can Soothe

Lukewarm soups, mashed potatoes, and oatmeal can be soothing for sore teeth. However, avoid extreme temperatures . Very hot or very cold foods can trigger sensitivity. And it can be quite nasty.

Keep a Soft Foods List Handy

When you’re tired or busy, it’s easy to reach for the wrong thing out of convenience. So, keep a printed or digital list of orthodontic-friendly meals on your fridge or phone. That way you’ll always have ideas at hand.

Final Thoughts

Braces don’t have to mean a boring diet. Not at all. You can enjoy satisfying, flavorful meals while protecting your orthodontic investment. The key is to choose soft foods for braces. These easy-to-chew foods that are gentle on your teeth and braces while still meeting your nutritional needs.

That being said, if you’re exploring the clear aligner option as an alternative to metal braces, know that they’ll allow you to eat without any restrictions. And with ALIGNERCO you get affordable, at-home aligner treatment that fits seamlessly into your lifestyle.