Summer is the season of sunshine, relaxing, and—let’s be honest—constant snacking. If you have braces, you know that not all summer treats are created equal. Sticky, crunchy, or overly hard foods can damage brackets and wires, prolonging your orthodontic treatment and possibly complicating it. But you don’t have to give up delicious snacks to protect your braces! There are lots of snacks that are both safe and tasty and many can be found at local farm stands and farmers’ markets.
Fresh Fruits
One of the simplest, best options is soft fruit. Summer is peak season for fruits like watermelon, peaches, berries, and mangoes that are naturally soft and easy to bite into. For braces wearers, the key is preparation. Slice fruits into small, manageable pieces rather than biting directly into them—especially for firmer options like apples or nectarines.
Smoothies
Another great option is smoothies. They’re endlessly customizable and completely braces-safe. Blend yogurt or milk (or a dairy-free alternative) and your favorite fruits for a creamy, nutrient-rich drink. You can even sneak in some vegetables like spinach or protein powder for extra nutrition.
Frozen treats
Just about everyone’s favorite braces-friendly treat is ice cream. Ice cream is generally safe for braces, as long as you avoid hard mix-ins like nuts or brittle or hard cones. Soft-serve or slightly melted ice cream is ideal. And don’t forget about popsicles! Store-bought versions can sometimes be too hard or loaded with sugar, but homemade popsicles are easy to make and can avoid those issues. Use fruit juice, pureed fruit, or yogurt mixed with honey or fruit pieces, pour the liquid into molds, and freeze. (One of my favorite food websites, Smitten Kitchen, has flavors like swirled berry, banana-nutella, and strawberry-lime-black pepper.
There’s no end to the creative combinations you could try!) Let the popsicles sit out for a minute or two before eating so they soften slightly—this reduces the risk of damaging your braces.
Savory Snacks
Dips can be a tasty, savory option. Hummus or guacamole paired with soft pita bread or steamed vegetables is a great option. Avoid raw, hard veggies like carrots unless they’re cooked or cut into very thin sticks. Local’s tip: the Hummus Guy at Friday Farmer’s Market has delicious varieties! Another savory snack option is cheese: cheese cubes, string cheese, or even a small caprese salad with fresh mozzarella, tomatoes, and basil can be both delicious and braces-friendly.
Drinks
Don’t forget that hydration is just as important as food during the summer. While sugary sodas and sports drinks might be tempting, they can contribute to demineralization and early cavities around brackets. Non-carbonated water is the best choice. If you like flavor in your drinks, you can add slices of cucumber, lemon, mint, or berries for a twist.
Baked goods
There are tons of easy (or complicated!) recipes for soft muffins or quick breads like banana or zucchini (& pumpkin and persimmon in the fall), but avoid adding hard toppings or mix-ins like nuts. These recipes are endlessly adaptable to your diet and taste preferences and fun to make. You’ll want to avoid bread with hard crusts, like sourdough, which is trendy and tasty but not a great choice for people wearing braces.
Having braces doesn’t mean you have to miss out! It just means being a bit more mindful. With the right choices, you can still enjoy the flavors of summer without risking damage to your orthodontic work. Do you have a favorite braces-friendly summer treat? Let us know in the comments– we love recommendations!