Braces-Friendly Summer Foods and Drinks: Delicious Options for a Safe, Healthy Smile

Summer is a season of cookouts, beach days, frozen treats, and family vacations—all of which bring plenty of opportunities to enjoy food and drinks. But if you're wearing braces, you know that not everything on the picnic table is safe for your orthodontic appliances. That doesn’t mean you have to miss out on summer favorites—you just need to choose the right options.

At Orthodontics of Long Beach, we believe eating with braces should still be fun, satisfying, and safe. With a little planning, you can enjoy summer’s best flavors while keeping your brackets, wires, and smile protected.

Why Food Choices Matter with Braces

Braces are strong, but they're not indestructible. Sticky, crunchy, and hard foods can easily:

• Damage wires or brackets
• Lengthen treatment time
• Cause unnecessary pain or irritation
• Increase the risk of plaque buildup and cavities

On the flip side, eating soft, nutritious, and braces-friendly foods can help:

• Minimize orthodontic emergencies
• Keep your teeth and gums healthy
• Support your body’s healing as teeth shift
• Make your treatment more comfortable

Top Braces-Friendly Summer Foods to Enjoy

The best summer foods are both delicious and gentle on your braces. Here's a list of safe, smile-approved options you can enjoy all summer long:

1. Fresh, Soft Fruits

Summer is prime time for fruit, and many options are safe for braces—especially when cut into small pieces.

Best choices:

• Bananas
• Watermelon
• Blueberries
• Ripe peaches (peeled if needed)
• Strawberries (sliced)
• Applesauce or baked apples

Avoid: Whole apples or fruit with hard skins unless cooked or softened first.

2. Cooked and Grilled Veggies

Crunchy raw veggies can be tough on braces, but that doesn’t mean you have to skip them entirely. Grilling or steaming softens them up while preserving flavor.

Try these braces-friendly options:

• Grilled zucchini or squash
• Roasted sweet potatoes
• Steamed green beans
• Sautéed spinach or kale
• Mashed cauliflower

Avoid: Raw carrots, corn on the cob (cut it off the cob instead), or anything especially fibrous unless cooked well.

3. Soft Proteins

Protein is essential—especially if you're staying active during summer. The key is choosing tender cuts and gentle preparations.

Great protein choices include:

• Shredded chicken
• Baked or grilled fish (like salmon or tilapia)
• Meatballs or ground turkey/beef
• Eggs (scrambled, boiled, or in omelets)
• Tofu or soft cooked beans

Avoid: Tough meats like steak, jerky, or BBQ ribs that require heavy chewing.

4. Braces-Friendly Summer Treats

Satisfy your sweet tooth with options that are safe and refreshing.

Cool ideas:

• Yogurt parfaits with soft fruit
• Smoothies (try frozen banana, berries, and Greek yogurt)
• Pudding or mousse cups
• Ice cream without nuts or hard mix-ins
• Frozen yogurt or sorbet

Avoid: Popsicles with hard chunks, sticky candies, caramel, or taffy.

5. BBQ and Picnic Favorites

You don’t have to avoid all the fun foods at summer gatherings—just make smart choices.

What to eat:

• Soft hamburger patties (no crusty bread or hard buns)
• Macaroni and cheese
• Pasta salad with soft veggies
• Baked beans
• Deviled eggs
• Soft rolls or Hawaiian bread

Avoid: Crunchy chips, crusty baguettes, corn chips, or coleslaw with large raw veggie pieces.

Braces-Safe Summer Beverages

Staying hydrated is essential in the summer heat—but be mindful of what you're sipping throughout the day. Certain drinks can contribute to staining, cavities, or enamel erosion.

Best drink options:

• Plain or flavored water (without added sugar)
• Milk (supports enamel strength)
• Herbal or iced teas (unsweetened)
• Fresh fruit-infused water
• Homemade smoothies

Drinks to limit or avoid:

• Soda and energy drinks
• Sports drinks (high in acid and sugar)
• Sweet tea or lemonade
• Slushies with added coloring and sugar

If you do indulge in a sugary or acidic drink, use a straw and rinse your mouth with water afterward to reduce the impact on your enamel.

Summer Food Prep Tips for Braces Wearers

Small adjustments can make many foods more braces-friendly. Here’s how to adapt your favorite summer meals:

• Slice everything small: Cut fruits, veggies, and meats into bite-sized pieces to make them easier to chew.
• Cook for softness: Boil, steam, bake, or grill to soften firm foods.
• Use soft bread or wraps: Swap crunchy baguettes or toast for tortillas, pita, or soft sandwich bread.
• Avoid seeds and kernels: These can get stuck in your braces or cause injury.
• Choose creamy over crunchy: If you’re making dips or spreads, skip the raw veggie sticks and use soft pita or crackers instead.

Healthy Snacking on the Go

Summer often means busy days spent at the beach, pool, park, or on the road. Prepare for braces-safe snacking by packing:

• A small cooler with yogurt, string cheese, or hummus
• Sliced melon or fruit cups
• A thermos of soft pasta, oatmeal, or mashed potatoes
• Smoothie packs or drinkable yogurts
• Water bottles and a soft snack for energy between meals

Pro tip: Always bring a travel toothbrush and floss to clean your teeth after eating—especially if you’re away from home.

Foods to Absolutely Avoid with Braces

No matter how tempting they are at summer gatherings, these foods are on the “hard no” list for anyone with braces:

• Hard candies and lollipops
• Gum (even sugar-free varieties)
• Nuts, seeds, and popcorn
• Crunchy taco shells or chips
• Sticky treats like caramel, toffee, and gummies
• Ice (don’t chew it!)
• Corn on the cob
• Tough meat or pizza crust

Eating these foods could cause serious damage to your brackets, bend wires, or delay your treatment timeline.

Staying on Track with Oral Hygiene After Eating

Summer meals tend to be less structured, but it’s important to keep up with your oral hygiene routine—even on vacation. Here’s how:

• Brush your teeth at least twice a day using a soft-bristled toothbrush.
• Floss once a day with floss threaders or a water flosser.
• Rinse with water or fluoride mouthwash after eating.
• Clean around brackets with an interdental brush or orthodontic cleaner.
• Don’t forget to wear your elastics (if prescribed)!

Bonus tip: Keep a small “braces care kit” in your beach bag or backpack, including wax, a travel toothbrush, floss picks, and a mirror.

Enjoy the Flavors of Summer—Without Risking Your Smile

Having braces doesn’t mean missing out on summer fun. With the right food choices and a few smart strategies, you can enjoy delicious meals, stay comfortable, and keep your orthodontic treatment on track.

At Orthodontics of Long Beach, we want every patient to feel confident navigating food choices—whether you're at a BBQ, traveling, or just enjoying a sunny afternoon snack. If you ever have questions about what’s safe to eat, or if you experience a braces-related issue, our team is here to help. Call us today to schedule your next visit, ask about braces-friendly snacks, or get tips for keeping your smile strong all summer long.