If you’ve just had a wisdom tooth out, eating can feel like a chore. The good news is that a “soft diet” doesn’t have to mean bland, sad bowls of jelly for every meal. This guide focuses on what to eat after wisdom teeth removal while you recover, without pushing your jaw or irritating the extraction site.
A simple eating timeline you can actually follow
Most people do best with a staged approach: start smooth and cool, then gradually widen the menu as pain and swelling ease.
First 24 hours: Think cool, smooth, spoonable
- Thick yoghurt, smooth custard, mousse, pudding
- Soup that has been cooled to lukewarm and blended silky
- Milkshakes or smoothies eaten with a spoon (no straw)
Days 2–3: Warm, soft and higher in protein
- Scrambled eggs, soft tofu, mashed vegetables
- Creamy soups and congee-style rice porridge (well-cooked and very soft)
- Smooth pasta sauces blended smooth, served over very soft pasta if you tolerate it
Days 4–7: “Fork-mashable” meals
- Tender fish flaked into mash, shepherd’s pie-style mince (very soft), soft noodles
- Cottage pie filling without crispy bits
- Soft-cooked oats with nut butter stirred through (if seeds and grains aren’t an issue for you)
If your surgeon has given specific instructions, follow those first. Everyone’s recovery is a bit different.
The texture rules that make food feel safe
When you’re choosing meals during your wisdom teeth recovery period, focus less on the cuisine and more on the “mouth feel”:
- No crunch, no crumble, no seeds: Chips, popcorn, nuts, crusty bread and seedy toppings can irritate the site or lodge in the socket.
- Keep it cohesive: You want food that moves as one smooth mouthful, not grains that scatter.
- Prioritise protein early: Several oral surgery instructions emphasise high-protein, higher-calorie soft foods to support healing and energy.
- Be careful with acidity and spice: Hold off on spicy or acidic foods at first because they can sting and irritate healing tissue.
How to Order Soft food delivery in Sydney:
Order something you can eat with a spoon. Delivery apps make this straightforward, but you’ll want to customise.
Good delivery picks (and how to request them):
- Blended soups (pumpkin, potato and leek, tomato without seeds): Ask for “no croutons, no crunchy garnish” and keep it lukewarm once it arrives.
- Congee or very soft rice porridge: Ask for minimal toppings and skip fried shallots.
- Silken tofu dishes: Request soft tofu and avoid chilli oil early if you’re tender.
- Yoghurt bowls (without granola): Ask for smooth yoghurt only, no seeds, no crunchy mix-ins.
If you order smoothies, have them thick enough to eat with a spoon and avoid berries with lots of small seeds early on.
“Foodie” soft meals that still taste like a meal
Here are a few ideas that feel grown-up, not nursery food, while staying gentle:
- Miso-silken tofu soup (strained and smooth): Warm, savoury, and high in protein.
- Ricotta and pumpkin mash with a soft egg: Rich, comforting, and easy to portion into small mouthfuls.
- Slow-cooked chicken blended into a creamy soup base: You get the flavour of a roast chook without the chewing.
- Chocolate pot-style dessert (homemade or store-bought): A small serve can be a useful calorie top-up when your appetite’s low.
If you’re cooking, a stick blender is your best friend for the week.
What to avoid (and what to do instead)
Most people know to skip crunchy snacks, but some “surprising” culprits show up too. Foods to avoid after wisdom tooth extraction include hard or crunchy items, sticky/chewy lollies, spicy or acidic foods, very hot foods and alcohol, especially early in recovery.
Swaps that work:
- Craving something salty? Try a smooth soup with a little extra seasoning (not chilli).
- Want dessert? Choose custard, mousse, panna cotta or soft ice cream without bits.
- Missing coffee? If you’re cleared for it, let it cool to warm rather than hot, and sip gently.
Frequently Asked Questions:
1. Can I use a straw if I’m careful?
Best avoided. Straw suction can dislodge the clot, which increases the chance of dry socket.
2. When can I go back to normal food?
Experts suggest starting with cold soft foods for the first 24 hours, then moving to warm soft foods and gradually returning to normal as tolerated.
3. Is it normal to lose my appetite?
Yes, and that’s why calorie-dense, protein-rich soft foods can help you keep your strength up while your mouth settles.
