Can I eat Welch’s gummies with braces?

Having braces can impact what foods you’re able to eat comfortably. Many people wonder if popular gummy candies like Welch’s are safe for braces. The short answer is yes, you can eat Welch’s gummies with braces, but you’ll need to take some precautions.

Are Welch’s Gummies Safe for Braces?

In general, Welch’s gummies are considered brace-friendly. Here’s why:

  • They have a soft, chewy texture that shouldn’t damage braces.
  • They don’t contain hard ingredients like nuts or caramel that could loosen braces.
  • They are easy to chew and swallow, reducing the risk of getting stuck in braces.

However, all gummies still pose some risks for braces wearers. Gummies tend to be sticky and can get stuck in braces easily. They also contain sugar, which can lead to cavities if teeth aren’t cleaned properly after eating them.

Tips for Eating Welch’s Gummies with Braces

If you want to enjoy Welch’s gummies while wearing braces, follow these tips:

  • Cut gummies into small pieces. Large gummy chunks are more likely to get stuck.
  • Chew thoroughly with your back teeth. Avoid biting into gummies with your front teeth.
  • Swish water after eating to help dislodge any pieces stuck in braces.
  • Brush and floss after eating gummies to remove sugar and residue.
  • Avoid eating gummies right before an orthodontist appointment. It’s best not to have food stuck in braces when they need to be adjusted.

Best and Worst Welch’s Gummies for Braces

Not all Welch’s gummies are created equal when you have braces. Here are some of the best and worst varieties:

Best Gummies for Braces

  • Welch’s Fruit Snacks – These softer gummies are easy to chew.
  • Welch’s Fruit ‘n Yogurt Snacks – The yogurt coating prevents sticking.
  • Welch’s Fruit Rolls – These have a smooth, stretchy texture that won’t lodge in braces.
  • Sugar-free gummies – These won’t contribute to cavities from braces.

Worst Gummies for Braces

  • Welch’s Fruit Splashers – These firm, juicy gummies can be too hard and chunky.
  • Welch’s Berries ‘n Cherries – Contain harder fruits like cherries.
  • Sour gummies – The acidic coating erodes enamel over time.
  • Gummies with caramel or chocolate – More likely to stick in braces.

Pay attention to ingredients and textures when choosing Welch’s gummies with braces. Avoid any with crunchy coatings or fillings.

Are There Any Alternatives to Gummies with Braces?

If you find that gummies keep getting stuck in your braces, there are some equally tasty alternatives to try instead. Here are a few gummy substitute snacks to eat with braces:

  • Fruit leathers or fruit rolls
  • Applesauce pouches
  • Yogurt with fruit
  • Pudding cups
  • Cottage cheese
  • Smoothies with yogurt
  • Jello or gelatin cups

These soft, smooth foods provide a similar sweet treat without the sticking and damage to braces that gummies can cause. You can also try biting off smaller sections of larger gummies, or look for “brace-friendly” gummy recipes online made softer with extra gelatin.

Special Considerations for Different Types of Braces

The type of braces you have can also impact what foods are safest to eat. Here are some things to keep in mind for different kinds of braces:

Traditional Metal Braces

  • Avoid hard, sticky, chewy, crunchy foods that can damage brackets or bands.
  • Cut gummies into small pieces to reduce risk of sticking.
  • Rinse thoroughly after eating sweets.

Ceramic Braces

  • The ceramic material chips and cracks more easily than metal.
  • Avoid biting into hard foods and chewing ice.
  • Use extra caution when eating gummies or other sticky foods.

Lingual Braces

  • Very difficult to see and remove food stuck behind the teeth.
  • Rinse often and brush immediately after meals.
  • Avoid chewy, sticky candies that can loosen the braces.

Invisalign Aligners

  • Remove aligners before eating anything sticky or chewy.
  • Cut gummies into small pieces to avoid damage if eating with aligners in.
  • Rinse aligners before putting them back in after eating.

No matter what type of braces you have, take extra care when eating gummies and other sticky sweets. Your orthodontist can recommend the safest foods to eat with your specific braces.

Nutritional Value of Welch’s Gummies

In addition to brace safety, it’s important to consider the nutritional value of gummies if they become a regular part of your diet. Here’s a look at the nutrition facts for a standard serving of Welch’s mixed fruit snacks:

Nutrition Facts Per Serving
Calories 80
Total Fat 0 g
Sodium 25 mg
Total Carbohydrate 20 g
Sugars 13 g
Protein 0 g

As you can see, Welch’s gummies are high in sugar. The American Heart Association recommends limiting added sugar to no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (38 grams) for men. Just one serving of Welch’s gummies contains 13 grams of sugar.

While fine in moderation, frequently eating gummies with braces could lead to weight gain and cavity development over time. Be sure to balance out the extra sugars by eating plenty of wholesome foods like fruits, vegetables, lean protein, whole grains, and dairy.

Foods to Avoid With Braces

While some foods like Welch’s gummies are okay for braces in moderation, there are certain foods that should be avoided as much as possible:

  • Hard, crunchy foods – pretzels, chips, nuts, seeds, popcorn
  • Chewy, sticky foods – caramel, gum, licorice, Skittles, Starbursts
  • Hard fruits and vegetables – apples, carrots, corn on the cob
  • Crunchy raw vegetables – celery, broccoli
  • Hard baked goods – crisp breads, bagels, hard granola bars
  • Chewy baked goods – bagels, licorice, sourdough
  • Icy foods – popsicles, slushies
  • Crunchy candy – Jolly Ranchers, Now and Laters, runts, Nerds

These hard, sticky, chewy foods can all damage braces, get stuck in the wires and brackets, or even pull the brackets off entirely. It’s best to avoid them as much as possible while wearing braces.

Healthy Snacks to Eat With Braces

If you’re looking for some healthy snack alternatives to eat with braces, here are some good options:

  • Yogurt
  • Smoothies
  • Applesauce
  • Pudding
  • Cottage cheese
  • Milkshakes
  • Mashed fruits like banana or avocado
  • Soft chopped fruits like melon, peaches, or pineapple
  • Scrambled eggs
  • Mashed potatoes
  • Soups
  • Protein shakes

Focus on soft, smooth foods that won’t damage braces. Some crunchy fruits and veggies like apples can be okay if cut into small pieces and chewed carefully with back teeth. Avoid hard, crunchy, sticky, and chewy foods as much as you can until braces come off.

Tips for Braces-Friendly Eating

Here are some helpful tips to keep in mind for eating with braces:

  • Cut food into small pieces to reduce sticking or damage to braces.
  • Chew carefully with your back teeth, not fronts.
  • Avoid biting into foods – tear and cut them first.
  • Be extra careful with hard, sticky, crunchy foods.
  • Rinse your mouth after eating sugary or sticky foods.
  • Brush and floss after each meal or snack.
  • See your orthodontist regularly to fix any damage right away.
  • Allow extra time for eating since it takes longer with braces.

It can take some adjustment to get used to eating with braces. Be patient, go slowly, and focus on soft foods. With time it will get easier!


Welch’s gummies can be consumed in moderation by those wearing braces. While they tend to be stickier than some other foods, they won’t directly damage braces with their soft texture. Take precautions by cutting gummies into smaller pieces, chewing carefully, and rinsing thoroughly after eating. Balance out their high sugar content by eating plenty of healthy foods as well. With some adjustments to your eating habits, you can keep enjoying sweet treats like Welch’s gummies even with braces!

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