What to Eat With Canker Sores, and What to Avoid

When you have a canker sore, it can be painful to eat, drink, or even talk. Thankfully, canker sores are usually temporary and resolve in 1 to 2 weeks. In the meantime, you can adjust what you eat to help yourself feel better. Some foods can help soothe those pesky mouth sores, while others can make them worse. 

What are canker sores?

Canker sores, also called aphthous ulcers, are small, painful ulcers that show up on the inside of your mouth. They usually look like white circles with a reddish border. You might have only one canker sore, or you might develop a cluster of three or four at the same time. We don’t know why people get these mouth ulcers, but they’re pretty common. About 1 in 5 people will experience these canker sores on a regular basis. 

What are the best foods to eat with canker sores?

If you have a canker sore, it helps to eat foods that don’t irritate your gums and the inner surface of your mouth. Bland, soft, and cool foods usually help soothe the area. 

Soft foods

Soft foods are less likely to irritate your mouth. They’re easier to chew and less likely to scrape against your ulcers. Some good examples of soft foods include:

• Soups and stews

• Oatmeal

• Mashed potatoes

• Eggs

Cold foods

Cold food items tend to be more soothing and less irritating than hot foods. So when trying any of the soft foods above, it’s best to let them cool off to a lukewarm temperature.

Other great cold foods include:

• Ice cream

• Popsicles

• Smoothies

• Yogurt 

Bland foods

Foods that have a lot of spices or salt can cause canker sores to sting. So try and avoid anything too seasoned. The following foods are still tasty without having to add a lot of other ingredients: 

• Rice

• Pasta 

• Baked potatoes

• Steamed vegetables 

Milk and dairy products

Dairy is more alkaline, meaning that it’s less acidic than other foods. This is thought to help prevent irritation. Yogurt or ice cream are good examples of dairy products that are both cold and soft, as well. 

But it’s important to note that if you have recurrent canker sores, you might actually want to think about avoiding dairy in general. Some people with recurrent canker sores have antibodies to cow’s milk protein. These people may find that eliminating dairy from their diet prevents them from getting mouth ulcers in the first place. 

What foods should you avoid with canker sores? 

Eating certain foods can make you feel more pain when you have mouth ulcers, and may even slow down the healing process. The following are some foods you should avoid when you have a canker sore. 

Spicy foods

Spicy foods contain capsaicin, which can trigger a pain response and may irritate your mouth ulcer even more. So if you love hot peppers or jalapenos, you’re better off avoiding them until after your mouth sores heal. You should also avoid adding spicy seasoning to your meals while you have a canker sore. 

Acidic foods

Acidic foods can cause your canker sore to be more painful. This includes many fruits, such as oranges, grapes, and pineapple. Tomatoes are also acidic, so if you’re eating pasta, you might want to skip the tomato sauce. Keep in mind that carbonated drinks are also acidic, so you should avoid drinking soda when you have a canker sore.

Hard foods

Avoid hard foods like toast, tortilla chips, or pretzels. These foods can scrape against an open ulcer and lead to more irritation and pain. 

Salty foods

When you have an open sore like a canker sore, salt can cause a stinging pain. While gargling with diluted salt water can sometimes help with pain and healing, more direct exposure to salt can be quite painful. 

How long do canker sores last?

Most canker sores are considered minor sores. These are less than a centimeter in size and can last for 1 to 2 weeks. The pain is usually gone within a week but it might take up to 2 weeks for it to resolve completely. 

If the canker sore is larger than a centimeter, it’s considered major. Major canker sores can last longer and take up to 4 weeks to heal completely. 

How do you treat canker sores? 

Most canker sores will get better on their own without treatment. But you might want to treat the pain, since canker sores can make simple activities like eating and talking difficult. Some simple home remedies that can help ease the pain of a canker sore include:

• Rinsing with saltwater: Unlike direct exposure to salt, rinsing with diluted saltwater can help speed up the healing process. 

• Applying honey to the area: Honey has some anti-inflammatory properties that may help reduce inflammation and help with healing. 

• Using a baking soda rinse: Adding baking soda to warm water has been shown to rival over-the-counter (OTC) or prescription rinses. It has the added benefit of being cheap and easy to find. 

• Gargling with apple cider vinegar: There’s some evidence that apple cider vinegar can help treat mouth conditions like gingivitis and plaque buildup. It might help for oral ulcers as well. But evidence is still limited. And make sure to mix with warm water, since apple cider vinegar is acidic and can sting if it’s not diluted.   

If changing your diet and home remedies aren’t enough to ease the pain, consider using OTC or prescription treatments for canker sores. Your healthcare provider can help you figure out if a prescription treatment is needed. 

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Written by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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