While you’re on your journey to a perfect smile with braces, maintaining healthy gums and teeth is essential. What you eat can make a big difference. Here are twelve foods you should incorporate to keep your gums and teeth in top shape, even with braces.


Yogurt is a fantastic source of calcium and protein, essential for strong teeth. Its probiotics also help balance bacteria in your mouth, promoting healthy gums. Choose plain yogurt to avoid added sugars that can harm your teeth.

Soft Fruits

Bananas, Mangos, and Berries: These fruits are gentle on braces and rich in vitamins and antioxidants. Bananas provide potassium and vitamin C, which support gum health. Berries like strawberries contain malic acid, which naturally whitens enamel.

Cooked Vegetables

Carrots, Spinach, and Sweet Potatoes: Steamed or boiled vegetables are easier to chew with braces and still packed with vitamins and minerals. Spinach offers calcium and folic acid, both crucial for oral health. Sweet potatoes are high in vitamin A, essential for maintaining tooth enamel.


Eggs are a versatile and nutrient-dense food, providing a good source of protein, vitamin D, and phosphorus. These nutrients are vital for healthy teeth and gums, and their soft texture makes them braces-friendly.


Cheese is not only delicious but also excellent for your teeth. It increases saliva production, which helps wash away food particles and neutralize acids in the mouth. Plus, it’s rich in calcium and protein, strengthening your teeth.


Salmon, Mackerel, and Sardines: Fatty fish are rich in omega-3 fatty acids, which have anti-inflammatory properties beneficial for gum health. They also provide vitamin D, which aids in calcium absorption, promoting stronger teeth.


Smoothies are a perfect way to consume a variety of fruits and vegetables without putting pressure on your braces. Combine ingredients like spinach, kale, berries, and yogurt for a nutrient-packed drink that’s easy to consume and great for your oral health.

Nuts & Seeds (Ground or Butter)

Almond Butter and Ground Flaxseeds: Whole nuts might be too hard for braces, but nut butter and ground seeds are excellent alternatives. They provide essential fatty acids, calcium, and protein, which support healthy gums and teeth.


Chicken and Turkey: Lean poultry is high in protein and phosphorus, which are crucial for the repair and maintenance of oral tissues. Soft, tender cuts are easier to chew and won’t damage your braces.

Soft Whole Grains

Oatmeal and Quinoa: Whole grains are packed with nutrients like magnesium and fiber. Oatmeal and quinoa are particularly good choices because they’re soft and easy to eat with braces, while still providing the necessary nutrients for healthy gums.


Black Beans, Lentils, and Chickpeas: These legumes are high in protein and fiber and contain important minerals like magnesium and phosphorus. They support oral health by strengthening teeth and gums and are easy to incorporate into meals.


Staying hydrated is crucial for everyone, but it’s especially important when you have braces. Water helps wash away food particles, reduces acid levels in your mouth, and keeps your gums hydrated and healthy. Fluoridated water offers added protection against tooth decay.

At Imagine Orthodontic Studio, we believe that caring for your teeth and gums while wearing braces should be easy and enjoyable. By including these nutritious and braces-friendly foods in your diet, you can maintain excellent oral health and ensure your journey to a beautiful smile is as smooth as possible. Let us help you achieve the smile of your dreams while staying active and confident on the field. Schedule your free consultation through our website or give us a call at (833) IOS-APPT.