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Can What You Eat Really Impact TMJ Pain? Here's What You Should Know

If you experience discomfort from temporomandibular joint (TMJ) pain, you might be surprised to learn that what’s on your plate could be influencing how you feel. Certain foods may aggravate TMJ symptoms, while others could help you manage the pain. Understanding the connection between diet and jaw health can be an easy step toward relief.


Foods That May Worsen TMJ Pain

While some foods don’t need to be avoided forever, it might be helpful to limit them when your TMJ pain is at its worst. Let’s break down the foods that could potentially increase jaw tension and discomfort.


  1. Crunchy or Hard Foods

    Foods like chips, nuts, and raw vegetables require extra chewing, which can place added stress on the jaw. If your TMJ pain flares up, try opting for softer alternatives to give your jaw a break.

  2. Chewy Foods

    Chewing on foods like gum, bagels, or tough meats can overwork the jaw muscles. Since these foods require prolonged chewing, they might intensify your symptoms if you’re already dealing with jaw pain.

  3. Sticky Foods

    Foods like caramels and gummy candies can also be problematic. Their sticky nature forces the jaw to work harder to break them down, potentially leading to muscle strain and discomfort.

  4. Caffeinated Beverages

    Caffeine can lead to increased muscle tension, which might worsen TMJ symptoms. Additionally, caffeine can interfere with sleep, and restful sleep is important for managing TMJ pain. If you’re experiencing a flare-up, cutting back on coffee or energy drinks might help your jaw relax.


Foods That Can Soothe and Support Jaw Health

On the flip side, there are plenty of soft, easy-to-chew foods and nutrient-rich options that can help manage TMJ discomfort and support your overall jaw health.

  1. Soft, Easy-to-Chew Foods

    When your jaw is irritated, opt for soft foods like smoothies, yogurt, scrambled eggs, mashed potatoes, and soups. These options require minimal chewing, allowing your jaw to rest while still keeping you nourished.

  2. Omega-3 Rich Foods

    Omega-3 fatty acids, found in foods like salmon, chia seeds, and walnut butter, have anti-inflammatory properties that may help reduce inflammation in the TMJ. Incorporating these into your diet can be a great way to support joint health.

  3. Magnesium-Rich Foods

    Magnesium is known for its muscle-relaxing properties. Foods like leafy greens, avocados, and bananas are rich in magnesium, and including them in your diet may help ease muscle tension around the jaw.

  4. Hydrating Foods

    Staying hydrated is crucial for overall muscle function, including the muscles around the jaw. Water-rich foods like watermelon can help maintain proper hydration and muscle flexibility, potentially easing TMJ-related discomfort.

chia seeds for TMJ pain

Striking the Right Balance

While some foods may need to be temporarily limited when TMJ pain flares up, there’s no need for drastic or permanent changes to your diet. Incorporating soft, easy-to-chew foods and anti-inflammatory options can provide relief during painful episodes. As your symptoms improve, you can gradually reintroduce more challenging foods to your routine.


The Bottom Line

Managing TMJ pain often requires a combination of strategies, from occlusal orthotics to physical therapy, but don’t underestimate the role your diet can play in your recovery. Small adjustments to your meals can relieve strain on the jaw and help promote healing. The best part? You don’t have to give up your favorite foods forever—just know when to ease up during periods of discomfort.


Interested in learning more about how lifestyle choices affect TMJ pain? Check out our other articles on managing TMJ disorders and take the first step toward feeling better!

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