Wisdom Teeth Removal: An Allergy Free Guide

What to Eat After Wisdom Teeth Removal: A Gluten-Free, Nut-Free, Dairy-Free Guide


A word to the wise: if you need to get your wisdom teeth removed, don’t make my mistake and only remove 50% of them the first time, make sure you get them all out at once! Last month I was informed that even though my top wisdom teeth had come in without issue, they could cause problems down the road and should be removed. Pity party for one? Yes please. Rather than focusing on the negative, I am putting my energy into finding the best allergy-free soft food to eat during my recovery. While an ice cream diet sounds dreamy, I don’t think it would be great for my waistline, nor is it very nutritious. Over the weekend I did a grocery run to pick up a few essentials, all of which are gluten-free, nut-free, and dairy-free. Here’s my list of top allergy-free soft foods that I’ll be eating during my recovery. All allergy free of course!

Gluten Free Soup

Lukewarm Pre-Made Soup: During the first few days it’s advised to stay away from foods that are hot or spicy. I selected a few soups that are gluten-free, and could be eaten at room temperature. Broccoli, Portobello Mushroom, Butternut Squash, and traditional Chicken Broth will be on constant rotation for lunch and dinner. I love Imagine Soups as they have quite a few gluten-free, dairy-free, nut-free options that are flavorful without being too salty, and are also all organic. Bonus!

Tangy Cucumber Soup

Homemade Cold Soup: In addition to pre-made soups, I’ll also be whipping up a few cold soups which will be refreshing to eat, and are perfect for the 90-degree days we have forecasted this week in NYC. First on my list is this tangy cucumber soup from Food & Wine, which is gluten-free and nut-free. Want to make it dairy-free? Swap out the greek yogurt for coconut or soy yogurt. Get the recipe here.

Green Protein Smoothie

Protein Smoothies: I typically have a protein smoothie a few times a week, although during my recovery I’ll be staying away from any fruits with small seeds which could get stuck in the area of my recovery. This means raspberries, blueberries, and strawberries are out. I’ll be rotating a few different recipes using bananas, power greens (need to get those greens in!), peaches, oranges, and pineapple. To add in additional protein I’ll be using Chocolate or Vanilla Gluten-Free, Nut-Free protein powder as my base. This one is my favorite!!

Gluten Free Fruit Squeezes

Fruit Squeezes: In my research I kept seeing that baby food was a great option when recovering from wisdom tooth removal. While I couldn’t quite bring myself to buy jars of baby food, I did pick up a few of these Oatmeal Fruit Squeeze Munk Packs. Although these packs were found in the baby food aisle of Whole Foods I’m happy to report that they are for adults as well 🙂 Many athletes use Munk Packs as a fast way to get nutrition during outdoor sports as they’re easy to transport. All Munk Packs are gluten free, and use certified gluten-free oats. They’re also nut-free with the exception of the Raspberry Coconut flavor which contains coconuts. With flavors like Apple Cinnamon Quinoa, Blueberry Acai Flax, and Peach Chia Vanilla these will keep my sweet tooth at bay during my recovery.

Instant Mashed Potatoes

Instant Mashed Potatoes: File this under things I wouldn’t eat in normal life but are heavenly when food options are limited. After a few days of too many sweet smoothies post bottom wisdom-tooth removal a few years ago, instant mashed potatoes were soft enough to eat easily and made me feel like I was (almost) eating real food. Towards the tail-end of my recovery I mixed in ground turkey Bolognese which was literally the best thing I’d ever eaten in my whole life. Not really, but at the time it was amazing! I stocked up on the regular and garlic flavors from Whole Foods and am sure I’ll be purchasing additional boxes during my recovery.

Gluten Free Oatmeal

Homestyle Gluten-Free Plain Oatmeal: While I’ll be staying away from eating whole oatmeal, adding oatmeal into a smoothie is a great way to make a traditional smoothie a bit more filling. I went for a plain flavoring which will allow me to add it to a variety of different fruit combinations, Nature’s Path Organic Oatmeal is my favorite!

Applesauce Gluten Free

Applesauce: This is an obvious go-to for anyone who needs to be on a soft food diet. I like to get the unsweetened, plain flavor and add my own cinnamon and vanilla extract to spice it up a bit.

Coconut Milk Ice Cream

Coconut Milk Ice Cream: While I won’t be eating ice cream for every meal, I did pick up two containers of So Delicious Coconut Milk Ice Cream in chocolate and vanilla. A girl deserves a treat!

Cold Brew Coffee Shake

Cold Brew Coffee: While hot drinks are off limits, a girl needs her coffee! I picked up a few of these Orgain Cold Brew Coffee + Protein Shakes to get my coffee fix while also getting a nice boost of protein.

Paleo Mint Chocolate Pudding

Mint Chocolate Paleo Pudding: Mint chocolate is one of my favorite flavor combinations, which is why this paleo (gluten-free, and dairy-free) recipe is PERFECT to eat during my recovery. Made from coconut milk, eggs, mint, cocoa powder, and honey this recipe is going into my regular rotation of desserts. Get the recipe here.


Flan: I LOVE flan as it’s a naturally gluten-free, nut-free dessert. I’ll be making a large flan to eat throughout my recovery, nothing helps you heal like caramel goodness!

Banana Nice Cream

Banana Nice Cream: I’m all about banana nice cream, which is a frozen banana blended with your choice of milk. I like coconut milk the best, and always add in a dash of cinnamon and some vanilla extract. Your topping options are endless, but during my recovery I’ll just be eating it plain.

I’d love to know if you have any recommendations for soft foods! Please share in the comments!

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