Can You Eat Subway with Braces?

If you have braces, you might wonder if you can enjoy a delicious Subway sandwich without causing any harm to your orthodontic treatment. The good news is that you can still savor those tasty subs, but you need to be mindful of what you choose and how you eat them. In this guide, we’ll explore how to enjoy Subway with braces while minimizing any potential risks.

Can You Eat Subway with Braces?

Yes, you can eat Subway with braces, but it’s important to be cautious. Avoid hard or crunchy toppings like chips and opt for softer ingredients. Cut your sandwich into smaller pieces to reduce the risk of damaging your braces, and be mindful of sticky sauces that can get caught in your braces. Maintain good oral hygiene to prevent any issues while enjoying your Subway meal.

Are there any specific Subway menu items to avoid?

When you have braces, some Subway menu items can be more challenging to eat than others. Here are some options to avoid or modify:

Items to Avoid:

  • Hard Crusty Bread: Subs with hard, crusty bread like Italian Herbs & Cheese or Parmesan Oregano may be tough to bite and can potentially damage your braces.
  • Large, Bulky Sandwiches: Overly large sandwiches can be difficult to manage, so opt for smaller sizes.
  • Chips: Hard and crunchy chips can be problematic for braces, so it’s best to skip them.

Braces-Friendly Subs:

  • Soft Bread Options: Choose subs with softer bread options like white or wheat, which are easier on your braces.
  • Lean Proteins: Select lean protein options like turkey or roast beef, as they are less likely to get stuck in your braces.
  • Veggie Delite: Go for veggie-packed subs, as they are generally softer and gentler on your braces.

How can one minimize damage to braces while eating Subway?

To minimize the risk of damaging your braces while enjoying a Subway sandwich, follow these tips:

Tips for Minimizing Damage:

  • Cut Your Sandwich: Slice your Subway sub into smaller, manageable pieces to make it easier to eat.
  • Chew Carefully: Take small, deliberate bites and chew slowly to avoid putting excess pressure on your braces.
  • Avoid Hard Toppings: Skip hard toppings like pickles or hard vegetables, as they can be tough on your braces.
  • Drink Water: Sip on water to help wash away any food particles that might get stuck in your braces.

Is it necessary to cut Subway sandwiches into smaller pieces?

Yes, cutting your Subway sandwich into smaller pieces is a wise move when you have braces. This not only makes it easier to eat but also reduces the risk of damaging your braces by biting into a large, unwieldy sandwich.

What about sauce choices when consuming Subway with braces?

The sauces you choose can impact how comfortable your Subway experience is with braces. Here are some recommendations:

Braces-Friendly Sauces:

  • Mustard: Mustard is generally soft and safe for braces.
  • Mayonnaise: Creamy condiments like mayonnaise are braces-friendly.
  • Ranch Dressing: Ranch dressing is another good option.

Avoid Sticky Sauces:

  • Honey Mustard: Sticky sauces like honey mustard can get caught in your braces, so use them sparingly.
  • BBQ Sauce: BBQ sauce is thick and sticky, so it’s best to avoid it when you have braces.

Any recommendations for braces-friendly Subway customization?

When customizing your Subway order with braces in mind, keep these tips in mind:

  • Choose Soft Ingredients: Opt for softer fillings like turkey, ham, or grilled chicken.
  • Skip the Crunchy Veggies: Avoid toppings like raw carrots or cucumbers, which can be hard on braces.
  • Ask for Extra Lettuce: Lettuce adds a refreshing crunch without the risk of damaging your braces.

How to maintain good oral hygiene while eating Subway?

Maintaining good oral hygiene is essential when you have braces, especially after enjoying a Subway meal. Here’s what you can do:

Post-Meal Oral Care:

  • Brush Thoroughly: Use a soft-bristle toothbrush and fluoride toothpaste to clean your teeth and braces thoroughly.
  • Floss Daily: Flossing can be challenging with braces, but it’s crucial to remove food particles from between your teeth and braces.
  • Rinse with Water: After eating, rinse your mouth with water to dislodge any remaining food particles.

What are the potential risks of eating Subway with braces?

While enjoying Subway with braces is possible, there are some potential risks to be aware of:


  • Brace Damage: Biting into hard or crunchy ingredients can damage brackets and wires.
  • Food Getting Stuck: Some foods may get stuck in your braces, leading to discomfort or even cavities.
  • Increased Cleaning Effort: You may need to spend more time cleaning your braces after a Subway meal.

Can softening Subway bread make it easier for braces?

Yes, you can ask for your Subway bread to be slightly warmed or softened, which can make it more comfortable to eat with braces. Subway staff are usually accommodating to such requests.

Are there alternatives to Subway for people with braces?

If you find that Subway isn’t the ideal choice for your braces, there are alternative dining options that are generally safer for orthodontic treatment. Consider:

  • Smoothie Shops: Smoothies are soft and won’t pose a risk to your braces.
  • Soup and Salad Places: Soups and salads are typically easy to eat with braces.
  • Fast-Food Chains with Soft Options: Some fast-food chains offer softer items like grilled chicken sandwiches.


In conclusion, you can indeed enjoy Subway with braces by making informed choices and taking precautions. Select softer bread and fillings, cut your sandwich into smaller pieces, and be mindful of your sauce choices. Prioritize good oral hygiene and be aware of potential risks. If you’re concerned about Subway, explore alternative dining options that are kinder to your braces. With the right approach, you can still savor your favorite Subway subs while on your orthodontic journey.

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