Getting braces is a big step toward a straighter smile, but it comes with an adjustment period—especially during the first week. Knowing what to eat with braces the first week can reduce pain, protect your brackets, and help your mouth heal faster. In this guide, you’ll learn exactly what to eat, what to avoid, and how to make your meals work for you during those sensitive early days.
Why the First Week with Braces Is Critical
The first week with braces is usually the most uncomfortable. Your mouth is adjusting to the pressure from the brackets and wires, and chewing becomes more difficult. Choosing the right foods can:
- Minimize pain and discomfort
- Prevent damage to brackets or wires
- Promote faster healing of sore spots
- Make you feel more comfortable during this transition
So, knowing what to eat with braces the first week isn’t just a question of comfort—it’s part of your orthodontic care plan.
How Your Mouth Feels the First Week
| Symptom | Cause | Impact |
|---|---|---|
| Sore gums and teeth | Orthodontic pressure | Pain when biting or chewing |
| Lip/cheek irritation | Rubbing of brackets inside the mouth | Cuts, ulcers, discomfort |
| Jaw fatigue | Adjusting to new bite alignment | Tiring to chew |
| Temperature sensitivity | Exposed areas due to movement | Avoid hot/cold items |
How Eating Feels in the First Week
Before diving into food options, here’s what most people experience the first week:
| Common Issue | Why It Happens | Effect on Eating |
|---|---|---|
| Sore Teeth and Gums | Pressure from newly placed braces | Pain while chewing, especially hard foods |
| Jaw Discomfort | Adjusting to new bite alignment | Tiring to chew for extended periods |
| Mouth Sores or Irritations | Brackets rubbing against inner cheeks and lips | Makes eating dry or rough foods painful |
| Sensitivity to Temperature | Exposed tooth surfaces may be tender | Avoid very hot or very cold foods |
These symptoms make it clear why choosing soft, soothing foods is crucial.
20 Foods to Embrace During Your First Week of Braces
Knowing what to eat with braces the first week is all about finding foods that are soft, nourishing, and gentle on your mouth. Here are 20 braces-friendly foods you can enjoy.
| Food Item | Why It’s Great |
|---|---|
| 1. Oatmeal | Warm, filling, and easy to swallow |
| 2. Yogurt | Cooling and probiotic-rich |
| 3. Smoothies | No chewing required; great for fruits/veggies |
| 4. Scrambled eggs | Soft, protein-rich, and versatile |
| 5. Mashed potatoes | Creamy and comforting |
| 6. Mac & cheese | Soft pasta with satisfying texture |
| 7. Rice with dal | Traditional, soft, and nutrient-rich |
| 8. Khichdi | Easy-to-digest and gentle on sore mouths |
| 9. Pancakes (no crust) | Fluffy, sweet, and filling |
| 10. Soup (any variety) | Warm and hydrating; adds nutrition with little effort |
| 11. Custard or pudding | Dessert-like softness and comfort |
| 12. Applesauce | Fruit intake with no chewing required |
| 13. Ripe banana | Naturally soft and high in energy |
| 14. Ice cream | Soothes inflammation (avoid toppings) |
| 15. Steamed carrots | Soft and full of fiber |
| 16. Soft paneer/tofu | High in protein and easy to chew |
| 17. Gelatin (Jell-O) | Fun texture, no chewing |
| 18. Soft noodles | Easy to slurp and mix with vegetables |
| 19. Creamy dal soup | Indian-style protein boost with smooth texture |
| 20. Rice pudding (kheer) | Sweet, smooth, and culturally comforting |
Best Foods to Eat the First Week with Braces
Here’s a breakdown of what to eat with braces the first week, categorized by meals and food types for easy planning.
🥣 Breakfast Options
| Food | Why It’s Good |
|---|---|
| Oatmeal | Soft, warm, and easy to swallow |
| Scrambled Eggs | Protein-rich and fluffy texture |
| Smoothies | Cold, soothing, and customizable |
| Pancakes (No crust) | Soft and chew-friendly |
| Yogurt | Cooling and probiotic-rich |
Tip: Blend fruits into smoothies or oatmeal to boost nutrients without adding chewing difficulty.
🥗 Lunch & Dinner Ideas
| Food | Texture & Benefit |
|---|---|
| Mashed Potatoes | Creamy and gentle on sore teeth |
| Soft Pasta (mac & cheese) | Requires little chewing, comforting |
| Rice with Dal or Curry | Traditional option, very gentle and nutritious |
| Soups (vegetable, chicken) | Warm, hydrating, and filling |
| Steamed Veggies | Easy to chew and packed with fiber |
| Soft Tofu or Paneer | Great protein source, chewable without effort |
Bonus Tip: Add melted cheese or soft sauces to increase calories and flavor.
🍮 Snacks and Desserts
| Snack or Treat | Why It’s Safe |
|---|---|
| Applesauce | Fruit-based, smooth texture |
| Pudding or Custard | Sweet, soft, and satisfying |
| Banana or Ripe Mango | Naturally soft fruits |
| Gelatin (like Jell-O) | No chewing required |
| Ice Cream (no nuts/caramel) | Soothes soreness while being tasty |
7-Day Meal Plan for the First Week with Braces
| Day | Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner |
|---|---|---|---|---|---|
| Day 1 | Creamy oatmeal with mashed bananas and cinnamon | Greek yogurt with honey | Mashed potatoes with steamed peas | Applesauce | Tomato soup with soft white bread |
| Day 2 | Scrambled eggs with soft toast | Vanilla smoothie (milk, banana, peanut butter) | Mac and cheese with soft broccoli | Chocolate pudding | Chicken noodle soup with crackers |
| Day 3 | Pancakes with maple syrup (no crust) | Yogurt parfait (granola softened with milk) | Creamy mashed sweet potatoes with shredded rotisserie chicken | Ice cream (no nuts or chunks) | Butternut squash soup with soft dinner roll |
| Day 4 | Soft waffles with mashed strawberries | Cottage cheese with pineapple bits | Soft white rice with baked salmon flakes | Rice pudding | Creamy tomato pasta with steamed carrots |
| Day 5 | Applesauce pancakes + soft scrambled eggs | Protein shake with blended oats | Creamy mashed cauliflower with turkey meatloaf (softened) | Banana slices | Chicken and rice casserole (extra soft) |
| Day 6 | Cream of wheat with brown sugar and milk | Jell-O or gelatin cup | Mac & cheese with finely steamed spinach | Yogurt with soft berries | Baked potato with melted cheese and sour cream |
| Day 7 | Soft banana muffins (no nuts) | Strawberry smoothie | Soft risotto with tender chicken and peas | Chocolate mousse | Creamy broccoli cheddar soup with soft garlic bread |
Quick Tips for Success:
- Stick to soft textures: no crusty, crunchy, or chewy parts.
- Always cut food into small pieces to avoid chewing pressure.
- Stick with room temperature foods (not too hot or cold).
- Use a straw for smoothies and shakes to minimize discomfort.
- Rinse with water or a saltwater solution after meals to soothe your mouth.
Grocery Essentials List
Here’s a short shopping list to help you prep for your first week with braces:
| Category | Examples |
|---|---|
| Grains | Oatmeal, white bread, soft tortillas, pasta |
| Dairy | Milk, yogurt, cottage cheese, soft cheese |
| Protein | Eggs, soft tofu, shredded chicken, ground turkey |
| Fruits | Bananas, applesauce, mashed berries |
| Vegetables | Steamed carrots, squash, sweet potatoes |
| Snacks/Desserts | Pudding, gelatin, smoothies, ice cream |
| Soups/Broths | Tomato soup, chicken noodle, broccoli cheddar |
Notes:
- Ensure all vegetables are well-cooked and soft.
- Cut food into bite-sized pieces to reduce pressure on your teeth.
- Stick to lukewarm or room-temperature meals to avoid sensitivity.
- Drink plenty of water throughout the day to rinse food particles.
10 Foods to Avoid During Your First Week of Braces
Just as important as knowing what to eat with braces the first week is knowing what to steer clear of. These foods can damage your braces or increase discomfort.
| Avoid These Foods | Reason |
|---|---|
| 1. Chips/Nachos | Too crunchy, can dislodge brackets |
| 2. Crusty bread/pizza crust | Hard edges hurt teeth and brackets |
| 3. Nuts and seeds | Get stuck and break wires |
| 4. Raw carrots or apples | Too hard for sore teeth |
| 5. Hard candies/lollipops | Pressure can snap wires |
| 6. Sticky toffee or caramels | Stick to braces and are hard to clean |
| 7. Corn on the cob | Biting into it strains front brackets |
| 8. Popcorn | Kernels get stuck and can injure gums |
| 9. Tough meat (steak) | Requires forceful chewing |
| 10. Crunchy granola or bars | Hard textures create pressure on teeth |
Foods to Avoid in the First Week
While understanding what to eat with braces the first week, it’s equally important to know what not to eat to avoid damaging your new braces.
| Avoid These Foods | Why |
|---|---|
| Hard crusty bread or toast | Can damage brackets or hurt sore gums |
| Chips and nachos | Too crunchy and difficult to chew |
| Raw carrots or apples | Too hard and may cause pain or breakage |
| Sticky candies (toffee) | Stick to braces and hard to clean |
| Nuts and seeds | Can get stuck or dislodge brackets |
Remember: Any food that requires forceful biting or chewing should be avoided.
10 Essential Tips for Comfortably Eating with Braces
These tips will make your first week easier and less painful.
- Cut food into small bites – Avoid direct biting and reduce jaw strain.
- Chew slowly and gently – Give your mouth time to adjust to chewing again.
- Use the back teeth more – Less painful than using sensitive front teeth.
- Drink lots of water – Keeps food particles from sticking and eases soreness.
- Avoid hot and cold extremes – Sensitive teeth don’t tolerate temperature swings well.
- Use orthodontic wax – Protects cheeks from irritation due to new brackets.
- Avoid sticky or chewy foods – They’re harder to clean and can damage braces.
- Brush after every meal – Keeps teeth clean and reduces risk of decay.
- Use a soft-bristled or electric toothbrush – Gentle on gums and brackets.
- Use warm salt water rinses – Reduces inflammation and heals minor sores.
Nutrients to Prioritize for Fast Recovery in the First Week
While figuring out what to eat with braces the first week, make sure your choices give you balanced nutrition.
| Nutrient | Food Source | Why It Matters |
|---|---|---|
| Protein | Eggs, dal, tofu, yogurt | Heals tissues and supports recovery |
| Calcium | Dairy, paneer, fortified oats | Strengthens teeth and jaw bone |
| Iron | Soft spinach puree, dal, lentils | Keeps energy levels high |
| Fiber | Blended fruits, cooked veggies | Keeps digestion smooth |
| Vitamin C | Mango, papaya, citrus juices (diluted) | Promotes gum healing |
How Long Do You Need to Eat Soft Foods?
The first 3–7 days are usually the most sensitive period. After that, as the pain reduces, you can start introducing semi-soft foods. However, knowing what to eat with braces the first week helps you avoid setbacks and encourages healing.
Don’t rush back into crunchy or chewy foods even if the pain goes away quickly. Your mouth is still adapting, and your braces are freshly applied.
Emotional Support: Don’t Worry, It Gets Better
It’s completely normal to feel frustrated when you’re limited to soft foods and dealing with soreness. But here’s what to remember:
- The pain and tenderness usually fade in 5–7 days.
- You’ll quickly learn what foods work for you.
- Most people feel normal eating again by the second week.
- You don’t need to give up all your favorite dishes—just modify them.
Final Thoughts
The first week with braces sets the tone for your entire orthodontic journey. By choosing the right meals and understanding what to eat with braces the first week, you protect your mouth, reduce pain, and build a healthy routine from the start.
Avoid the hard, sticky stuff. Stick to soft, nourishing, and comforting foods. Use the tips shared above to make eating easier, keep your braces safe, and stay motivated through the discomfort.
You’re only one week away from getting fully used to your new smile journey—so eat smart and smile strong!
15 detailed FAQs on what to eat with braces the first week
What are the best foods to eat with braces the first week?
Soft, non-chewy, and easy-to-swallow foods are best during the first week with braces. These reduce pressure and prevent damage to brackets and wires.
Examples include:
Mashed potatoes
Scrambled eggs
Yogurt
Soups
Smoothies
Oatmeal
Soft pastaCan I eat fruits during the first week of braces?
Yes, but only soft or mashed fruits. Hard, crunchy fruits can damage brackets and hurt sensitive teeth.
Best options:
Bananas
Applesauce
Mashed berries
Ripe peaches
Canned fruits without syrup chunksIs it okay to eat rice or pasta with new braces?
Yes, rice and pasta are ideal because they’re soft and easy to chew. Just avoid sticky sauces or tough meat pieces mixed in.
Tips:
Cook until very soft
Choose creamy sauces over chunky ones
Avoid spicy or extra-hot foods that may irritateCan I drink smoothies during the first week?
Absolutely. Smoothies are perfect for sore teeth and can be packed with nutrients.
Smoothie suggestions:
Banana + yogurt + milk
Berries + protein powder
Mango + almond milk
Add oats for fiber (blend thoroughly)Should I avoid crunchy snacks with new braces?
Yes, crunchy foods are a big no during the first week. They can break wires and cause pain.
Avoid:
Popcorn
Chips
Raw carrots
Hard nuts
PretzelsCan I eat meat during the first week of braces?
Yes, but only soft, tender meat in small pieces. Avoid anything chewy or fibrous.
Safe meats:
Soft shredded chicken
Ground turkey
Tender fish
Tofu
Avoid jerky, steak, or ribs.How many meals should I eat during the first week?
Aim for 4-6 small meals and snacks to maintain energy without putting stress on your teeth.
Meal spacing tips:
3 soft main meals
1–3 gentle snacks (smoothie, yogurt, etc.)
Stay hydrated to soothe sorenessCan I eat sweets or desserts with braces during the first week?
Yes, in moderation. Choose soft, non-sticky options that won’t get stuck in your braces.
Safe desserts:
Ice cream (no nuts or caramel)
Pudding
Custard
Gelatin
Soft cakes
Avoid taffy, caramel, and hard candies.What should I drink during my first week with braces?
Drink lots of water. Avoid sugary, acidic, or carbonated drinks, as they can damage enamel and irritate the mouth.
Best drinks:
Water
Herbal tea (lukewarm)
Milk
Smoothies
Protein shakesCan I eat dairy products with braces?
Yes! Dairy is excellent for braces and supports dental health with calcium and protein.
Great dairy options:
Yogurt
Cottage cheese
Soft cheese slices
Milk
Cream-based soups
Avoid very hard or aged cheeses.Is soup a good meal choice during the first week?
Yes, soups are one of the best options for the first week. They’re warm, nutritious, and require little to no chewing.
Top choices:
Tomato soup
Butternut squash soup
Cream of chicken
Broccoli cheddar
Lentil soup (well-blended)Can I eat bread with braces the first week?
Yes, but choose soft bread without crusts. Avoid toasted or hard-crusted varieties.
Bread tips:
White or wheat sandwich bread (no toasting)
Pancakes or soft muffins
Avoid bagels, French bread, or rollsAre eggs a good source of protein during the first week?
Yes, eggs are soft, gentle on your teeth, and rich in protein—perfect for braces wearers.
Ideas:
Scrambled eggs
Soft-boiled
Egg salad
Omelets with finely chopped veggiesWhat should I pack for lunch during my first week of braces?
Pack soft, easy-to-eat meals that don’t require much chewing.
Lunchbox ideas:
Mac & cheese
Yogurt + soft fruit
Hummus + soft pita
Mashed avocado + soft boiled eggs
Rice + steamed veggiesHow long should I stick to soft foods after getting braces?
The first 5–7 days are most critical. After that, you can slowly introduce firmer foods as soreness fades—still avoiding sticky or crunchy ones.
Timeline:
Days 1–3: Strictly soft foods
Days 4–7: Add in slightly firmer textures
After Week 1: Gradual reintroduction of more solids
