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Starting orthodontic treatment is an exciting step toward achieving a healthy, beautiful smile — but braces, clear aligners, and other orthodontic appliances can put extra stress on your teeth and gums. One of the best ways to support your smile throughout treatment is by focusing on proper nutrition. What you eat can speed up healing, strengthen your teeth, and keep your gums healthy — all essential for orthodontic success.
At Bergen Orthodontics, we want to help you care for your smile from every angle, including the foods you choose. Let’s explore how good nutrition supports faster adjustments, stronger enamel, and healthier gums during orthodontic treatment.
Why Nutrition Matters During Orthodontic Treatment
Braces and aligners work by gradually shifting your teeth, which places gentle pressure on your bone and gums. Your body responds by remodeling the bone around your teeth, allowing them to move into better alignment. This process depends heavily on your body’s ability to repair and rebuild tissue, which is directly influenced by the vitamins, minerals, and nutrients you consume.
Proper nutrition helps:
- Strengthen tooth enamel (protecting against cavities)
- Support healthy gums (reducing inflammation and the risk of gum disease)
- Accelerate healing after adjustments
- Maintain a balanced oral environment for optimal treatment progress
Top Nutrients for Orthodontic Success
1. Calcium
Why it matters: Calcium is essential for strong teeth and bones. During orthodontic treatment, your body needs plenty of calcium to remodel bone and keep enamel strong
Good sources:
- Dairy products (milk, yogurt, cheese)
- Leafy greens (kale, spinach)
- Almonds
- Fortified plant-based milk
2. Vitamin D
Why it matters: Vitamin D helps your body absorb calcium and supports bone health—a key factor in tooth movement.
Good sources:
- Fatty fish (salmon, tuna)
- Eggs
- Fortified foods (milk, cereal)
- Sun exposure (just 10-15 minutes a day!)
3. Vitamin C
Why it matters: Vitamin C supports gum health by strengthening connective tissues and reducing inflammation—especially important if braces irritate your gums.
Good sources:
- Citrus fruits (oranges, grapefruits)
- Bell peppers
- Strawberries
- Broccoli
4. Phosphorus
Why it matters: Phosphorus works with calcium to strengthen teeth and help repair enamel.
Good sources:
- Meat, poultry, and fish
- Eggs
- Nuts and seeds
- Dairy products
5. Omega-3 Fatty Acids
Why it matters: Omega-3s have anti-inflammatory properties that help keep your gums healthy and reduce discomfort after orthodontic adjustments.
Good sources:
- Salmon, mackerel, and sardines
- Flaxseeds and chia seeds
- Walnuts
6. Zinc
Why it matters: Zinc supports tissue healing and helps your immune system fight oral infections.
Good sources:
- Meat and shellfish
- Beans and legumes
- Nuts and seeds
7. Magnesium
Why it matters: Magnesium supports bone health and helps teeth absorb calcium more efficiently.
Good sources:
- Leafy greens
- Whole grains
- Nuts and seeds
- Legumes
Best Foods for Patients with Braces
When you’re wearing braces, you’ll want to choose soft, nutrient-rich foods that are gentle on your appliances while nourishing your teeth and gums.
Braces-Friendly Superfoods
- Greek yogurt: Packed with calcium and probiotics for gum health
- Smoothies: Blend leafy greens, berries, yogurt, and seeds for a nutrient boost
- Soft fruits: Bananas, mangoes, and melons are gentle on braces
- Scrambled eggs: Soft, protein-packed, and easy to eat after adjustments
- Salmon: Full of omega-3s and soft enough to enjoy with braces
- Oatmeal: A great fiber source that’s easy on sensitive teeth
Foods to Limit
- Sticky, sugary snacks (caramel, gummies)
- Hard foods (nuts, popcorn kernels)
- Acidic beverages (soda, sports drinks)
- Tough meats or chewy bagels
Nutrition Tips for Clear Aligner Patients
If you’re wearing clear aligners, you have a bit more flexibility in your diet since you remove your aligners to eat. However, you’ll still want to focus on teeth-strengthening foods and avoid sugary snacks that can increase your risk of cavities between meals.
- Drink plenty of water to rinse your mouth after meals.
- Brush your teeth before putting aligners back in.
- Choose calcium-rich snacks like cheese sticks or yogurt cups.
- Supporting Long-Term Oral Health
Good nutrition isn’t just important during orthodontic treatment — it’s essential for lifelong oral health. By building habits that support strong teeth, healthy gums, and proper bone density, you’re investing in your smile’s future.
At Bergen Orthodontics, we believe that exceptional orthodontic care goes beyond just braces and aligners. We’re here to support your overall oral health, including tips for healthy eating, proper hygiene, and lifestyle habits that help your smile thrive.
