What to Eat with Braces
For adults with fixed braces, food raises two separate problems. NHS guidance says hard, crunchy or sticky foods can break braces, and too much sugary food and drink can cause problems such as tooth decay. Advice from the NHS, the British Orthodontic Society (BOS) and other UK sources follows, each under its own name: the first week, foods to cut up or avoid, sugar, swaps, eating out and sport.
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Medical disclaimer: This page is for general information only. It does not replace an examination or treatment by a dentist.
Dr Ibraheem Ijaz, principal dentist, reviewed this page. He is a General Dental Practitioner: BDS, BSc (Hons), MSc (Leeds), PG Dip Implant Dentistry, PG Cert Restorative and Aesthetic Dentistry.
Why does food matter with braces?
Food matters because braces and teeth can be damaged, and a BOS food leaflet says your diet will need to change to prevent that.
Pages on a broken bracket or wire and on decalcification and white spots are among the options in this section on daily life with a fixed brace.
What can you eat in the first week with braces?
NHS guidance says teeth may be sore for a few days after braces are fitted, when soft food and painkillers may help.
The BOS food leaflet says you may want foods needing little or no chewing, such as soup, pasta dishes, yoghurts and cheese, as teeth may be tender for a few days after fitting and some adjustments. North Cumbria's 2025 NHS leaflet advises soft foods cut small at first, then other foods gradually after a few days.
As non-urgent advice, NHS guidance says to contact whoever is treating your braces if your teeth are painful for more than a few days after your braces are fitted or adjusted, if your gums are very red, swollen or painful, or if your braces are broken.
Which foods can break brackets or wires?
NHS guidance says to try not to eat hard, crunchy or sticky foods, because they can break your braces. It says cutting some food into smaller pieces may help. Other UK leaflets give their own lists:
- BOS food leaflet (2019): sticky foods such as toffee, caramel and lollies must be avoided, as they can loosen braces and break wires. It suggests cutting hard and crunchy foods such as apples, raw carrot, pizza crust, nuts, biscuits, celery, chicken wings and spare ribs into small pieces and chewing them with the back teeth.
- NHS Lothian (2025): you can eat most normal foods, but take care with very hard, very tough or very sticky foods, which can knock a bracket off or break a wire; cut hard foods into small pieces first.
- North Cumbria (2025), with no reason given: avoid hard, sticky and chewy foods, cut up foods such as apples and carrots, and avoid sticky, chewy or hard sweets, mints and sugared chewing gum.
The BOS food leaflet says broken or loose braces lengthen treatment, as teeth do not move correctly with a broken brace. If a brace breaks, a BOS treatment leaflet (2019) says to contact whoever is treating your braces for an appointment as soon as is reasonably possible.
Which foods and drinks can cause decay or acid damage with braces?
NHS guidance says eating too much sugary food and drink can cause problems such as tooth decay. Other leaflets add:
- BOS food leaflet (2019): teeth are under plaque acid attack for up to an hour after eating food or drinking sugary drinks. Avoid sugary foods and drinks between meals and at bedtime, and avoid fizzy and soft drinks, even diet ones, as they can damage teeth.
- NHS Lothian (2025): avoid fizzy drinks, diet ones included, as they contain a very strong acid that dissolves tooth enamel; fruit juices should also be avoided.
- Dorset County Hospital (2026): fizzy drinks, sugar-free and fizzy water included, have high levels of acid and should be limited and drunk through a straw.
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What are practical swaps for a braces diet?
Practical swaps change what, how or when you eat; each one below comes from one UK leaflet.
| Food or drink | Brace-friendly alternative | Source |
|---|---|---|
| Apples, carrots, crusty bread | Avoid them or cut them up first | BOS treatment leaflet, 2019 |
| If hungry between meals | Wholemeal bread, plain cheese, dry crackers, breadsticks, fruit or vegetables | BOS food leaflet, 2019 |
| Fruit juice | Keep it to mealtimes and drink it with a straw | BOS food leaflet, 2019 |
| Drinks between meals | Plain milk or plain water only | North Cumbria, 2025 |
Delivering Better Oral Health (updated September 2025), a UK dental prevention toolkit, advises everyone to have sugary food and drink as part of a meal, not as a between-meal snack. Our page on why sugar frequency matters for teeth explains why.
How can you manage eating out with braces?
None of the sources on this page gives separate rules for eating out.
For cleaning away from home, Queen Victoria Hospital's 2021 leaflet, past its review date, suggests carrying a spare toothbrush so you can clean after meals.
What about sport and sports drinks with braces?
North Cumbria's 2025 leaflet advises a mouthguard for contact sports such as rugby, saying it protects both the mouth and the brace. It also says not to drink any sports drinks.
BOS's 2019 oral health leaflet says sports drinks, fruit juices and fizzy drinks, even sugar-free ones, contain acids that can dissolve the outer surface of the teeth (erosion). It advises cutting down on fizzy and acidic drinks, including sports drinks.
When should you speak to a dentist about your teeth or brace?
If you notice marks on your teeth, show them to a dentist. North Cumbria's 2025 leaflet says you are at more risk of tooth decay and gum disease while wearing a brace, and the first sign of tooth decay is a white mark.
As non-urgent advice, NHS guidance says to contact whoever is treating your braces if your teeth are painful for more than a few days after your braces are fitted or adjusted, if your gums are very red, swollen or painful, or if your braces are broken.
Frequently asked questions
Can you eat crisps with braces?
The NHS braces page and BOS leaflets do not name crisps; they go by texture. NHS guidance says to try not to eat hard, crunchy or sticky foods because they can break braces. The BOS food leaflet suggests cutting up hard, crunchy foods such as biscuits and nuts.
Can you chew gum with braces?
NHS guidance says not to chew chewing gum, because it can get stuck in your braces. A BOS treatment leaflet (2019) says to avoid sticky, chewy or hard sweets, mints and sugared chewing gum, and St George's University Hospitals' 2025 leaflet lists chewing gum as a chewy or sticky food not to have.
Is fruit good to eat with braces?
The BOS food leaflet lists fruit and vegetables among healthy foods if hungry between meals. It suggests cutting hard fruit such as apples into small pieces. Dorset County Hospital's 2026 guide says fruit bars and dried fruit are high in sugar and should be limited: it does not recommend them, but if eaten, they should be at a mealtime.
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