Temporomandibular joint (TMJ) disorders can significantly hinder everyday life, turning simple activities like eating into painful experiences. Dealing with constant pain that intensifies with jaw movement can be frustrating. TMJ disorders involve misalignment of the temporomandibular joints, making daily activities like eating difficult. Thankfully, dietary adjustments can help manage TMJ pain effectively. By choosing the right foods, you can alleviate discomfort and improve your quality of life.
Understanding TMJ Disorders
TMD, often referred to as Temporomandibular or Jaw Joint disorders, is frequently a holistic whole-body disorder. Temporomandibular Joint (TMJ) disorders cause discomfort in your jaw, face, and neck, making it tough to chew and even speak. If you're struggling with jaw pain, clicking sounds, or limited movement while chewing, you may be dealing with Temporomandibular Joint Disorder (TMJ).
The Role of Diet in TMJ Management
A balanced diet, rich in key nutrients, can play a crucial role in reducing TMJ pain. Avoiding foods that strain the jaw or cause inflammation is equally important. Recognizing the connection between diet and TMJ pain opens the door to practical, daily changes that can reduce discomfort and improve your overall well-being. Choosing the right foods reduces strain on your jaw and supports healing.
Key Nutrients to Alleviate TMJ Pain
Incorporating key nutrients into your daily diet can significantly help in managing TMJ pain. By focusing on these foods, you can promote joint health and reduce inflammation, which will contribute to the overall better management of TMJ symptoms.
Omega-3 Fatty Acids
Omega-3s, found in fish like salmon and chia seeds, are known for their anti-inflammatory properties. These fatty acids help reduce inflammation around the temporomandibular joint, easing pain and improving movement.
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Magnesium
Magnesium, found in spinach, almonds, and avocados, plays a crucial role in muscle relaxation and bone health. Adequate magnesium intake helps relax the muscles around the jaw, reducing cramps and spasms that contribute to TMJ pain. Magnesium is known to be effective in relaxing the body’s nervous system, making it perfect for those suffering from a TMJ disorder.
Vitamin D
Vitamin D helps improve calcium absorption, which is essential for bone health. Foods rich in vitamin D include fortified dairy products, eggs, and mushrooms. Ensuring you receive enough vitamin D can aid in strengthening the bones in and around the temporomandibular joint.
Antioxidants
Foods high in antioxidants, like berries, leafy greens, and nuts, help to combat oxidative stress and inflammation. These foods can help reduce the overall inflammation that affects the TMJ.
Calcium
Calcium strengthens your jawbone and teeth. Dairy products like milk, cheese, and yogurt, as well as green leafy vegetables, provide essential calcium that can support the health of the temporomandibular joint. Just like magnesium, calcium can also be just as effective in alleviating TMJ-related pain.
Foods Rich in Proteins
Proteins are excellent for rebuilding damaged muscles, which is indispensable for your TMJ Health.
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Foods Rich in B-Complex Vitamins
Food rich in B complex vitamins can help fuel your body with the energy required to deal with the chronic pain that accompanies the TMJ disorder. Vegetables, especially dark leafy vegetables such as spinach and kale are great sources of B complex vitamins.
Foods Rich in Vitamin C
Vitamin C is known to boost the immune system and the production of collagen, both of which protect TMJ health. Guavas, chilli peppers, sweet yellow peppers, parsley, kale, kiwis, broccoli, Brussels sprouts, papaya, and oranges are great sources of Vitamin C, making them ideal for a TMJ diet.
Foods to Avoid for Better TMJ Management
To manage TMJ pain effectively, it’s crucial to avoid certain foods that can worsen the symptoms.
Hard Foods
Hard foods, such as nuts and hard candies, put extra strain on your jaw muscles and the temporomandibular joint. Both crunchy and hard food is difficult to chew and puts intense pressure on the jaw while eating. This kind of pressure on your jaw can aggravate your TMJ symptoms. And therefore, you should avoid crunchy and hard foods like popcorn, chips, peanut brittle, hard nuts, pizza crusts, uncooked vegetables, and large slices or pieces of fruits and vegetables.
Chewy Foods
Similarly, chewy foods like caramel and taffy can overwork your jaw, leading to increased pain and discomfort. Eliminate chewy or hard foods that exert pressure on the TMJs when you eat. With Chewy food, your jaw has to work overtime in constant motion. It can worsen your TMJ pain. Avoid chewing gum. As we have seen before, Inflammatory foods can cause several conditions, which include worsening TMJ pain. This makes it necessary to avoid such Inflammatory foods.
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Crunchy and Sticky Foods
It’s best to steer clear of crunchy snacks like chips and pretzels, which can aggravate the temporomandibular joint. Sticky foods, such as gum and gummy candy, should also be avoided as they require a lot of chewing and can tire your jaw muscles.
Large Bites
Additionally, large bites that require opening your mouth wide can contribute to TMJ pain, so consider cutting food into smaller pieces to ease the burden on your jaw. Avoid stuffing the food into your mouth, especially if it is painful to open your mouth wider and to take large bites. Stick to foods that do not require a lot of effort to chew.
Inflammatory Foods
Inflammatory foods can increase inflammation in the gut and joints of your body which can prevent the TMJ from healing. Foods that increase inflammation are refined carbs, processed foods, sugars, processed meats and fried foods.
Baked Goods
Baked goods come in all forms! Some of them can be chewy, and others are crispy and crunchy, all of which can prove harmful to your TMJ health. Some of it can even stick to the top of your mouth, making you go through extra jaw movements. You should avoid baked goods such as bagels, pastries, pretzels, cookies, cinnamon rolls, and biscuits. Many dough-based foods are chewy, especially if they are dense. Cookies can be crispy or chewy, and bagels, pizza crusts, certain rice noodles, and even pancakes require more chewing than you realize. Watch out for soft bread or pastries that tend to stick to the roof of your mouth and thus require excess jaw movement.
Dietary Approaches for TMJ Relief
When managing TMJ pain, the softer the foods, the better. Soft foods, by definition, consist of food that is softer to chew and therefore doesn’t aggravate TMJ symptoms.
Liquid Diet
A liquid diet is ideal for people experiencing a TMJ disorder flareup. It is also very beneficial when your jaw locks up, making it difficult and painful to chew food. A liquid diet could consist of juices, smoothies, soups, and purees will help ease the pain felt while chewing. Make sure you have your proteins, carbs, veggies and fruits all incorporated in these liquid diet options to help you heal faster. Since most pain associated with consuming meals result from chewing on hard items, getting your nutrients through fluids will be a good alternative. These can range from anything from a bowl of chicken broth to milk and fresh fruit juices. If your jaw locks up, or chewing is simply too painful, you may need to adopt a liquid diet of smoothies, purees, and juices. Try to create a well-balanced meal within your drink of choice. If you opt for store-bought drinks, pay attention to the sugar content.
Soft Food Diet
Similar to fluids, a soft food diet will consist of meals made from vegetables, fruits, yoghurts, and eggs.
Easy and Nutritious Meal Ideas for TMJ Relief
Eating softer, nutritious meals can help manage TMJ pain while ensuring you still get all the essential nutrients.
Breakfast Meal Ideas
Scrambled eggs or egg substitutes are an obvious choice. Try adding some ricotta cheese and chives to liven them up. Enjoy cooked cereals such as oatmeal and Cream of Wheat, or how about a tofu scramble with hummus?
Lunch Meal Ideas
Make creamy squash or potato soup, or enjoy a bowl of smooth, chilled gazpacho. Make a smoothie and add protein powder.
Dinner Meal Ideas
Try moist turkey meatloaf, mashed potatoes, and cooked carrots. Or how about semolina pasta cooked just a bit beyond al dente tossed in marinara and served with peeled, sauteed zucchini coins. Enjoy poached salmon served with soft-cooked asparagus and lemony orzo.
Snack Ideas
Satisfy a snack attack with cottage cheese with canned fruit, smoothies, or applesauce with a dash of cinnamon.
Dessert Ideas
Feel free to eat puddings, custards, Jell-O, ice cream, frozen yogurt, gelato, and sorbet. Or try peeled poached pears or peaches.
Fruits and Vegetables
One of the best foods to consume when you have a TMJ disorder is undoubtedly vegetables. However, do note that not all vegetables are ideal for consumption.
Don’t eat hard, crunchy, raw vegetables. Cook them until soft or puree them instead. Try cooked winter squash, asparagus, and carrots or pureed soups such as squash, potato, and tomato. Grill peeled summer squash and zucchini slices or strips until they are soft.
Ripe melons, soft pears, bananas, applesauce, and canned fruits in 100% fruit juice are good choices. Blend delicious smoothies that contain whole fruits and vegetables. Enjoy stewed tomatoes, marinara sauce over pasta, and tomato juice if the acidity doesn’t bother you.
Fruits such as banana, water melon, oranges and other soft fruits.
Dairy
Cottage cheese, yogurt, kefir, and soft cheese are easy on your TMJs and offer a source of protein. Dairy alternatives such as soy, almond, flax, rice, and oat milk are also good choices.
Starches and Grains
In addition to mashed potatoes and pasta, add couscous, oatmeal, mashed sweet potatoes, and polenta to your diet.
Protein
Red meats like steak and pork chops are too chewy. Instead, choose eggs, tofu, fish, and legumes. If you’re craving meat, eat soft-cooked chicken with gravy, or try a moist turkey meatloaf recipe with grated versus chopped onions.
Some Food Suggestions for Patients with TMJ Disorder
Here are some meals ideas for patients with TMJ disorder:
- Yogurt
- Smoothie
- Eggs
- Soups
- Baked potato
- Pasta
- Noodles
- Ice cream
- Backed fish
- Cheese
- Fruits such as banana, water melon, oranges and other soft fruits
- Rice pudding
The above list is just a suggestion, there are plenty of healthy meals that are TMJ friendly. We are not asking TMJ patients to compromise and eat non-tasty food. Healthy food could be prepared and made tasty too.
Anti-Inflammatory Foods
Try to include some anti-inflammatory foods in your TMJ diet like green tea, turmeric, peppers, avocados, artichokes, apples, beans, cherries, oily fish, leafy vegetables, and whole grains in your diet. Fruits, vegetables, and diet rich in fibers have some anti-inflammatory effect on the TMJ and are highly recommended.
Additional Tips for Managing TMJ Pain Through Diet
- Take smaller bites. It’s also best to cut portions into small, bite-sized pieces.
- Listen to your body. When it comes to finding the right diet, listen to your body. If you’re lacking in energy, you may need to increase your caloric intake.
- Apply moist heat before meals to loosen the muscles.
- If your jaw becomes fatigued while eating, take a break, apply heat once more, and try to eat again if you are still hungry.
When to Seek Professional Advice
If your TMJ pain doesn’t get better or even worsens over time, then we highly advise that you seek professional advice. If you’re still having pain and symptoms of TMJ disorder, call a TMJ specialist like Advanced Dental Implant and TMJ Center to discuss your treatment options.