Temporomandibular Joint (TMJ) Disorder or TMJ/TMD often causes jaw pain, tension, or muscle fatigue. And if you’re experiencing a flare-up, other jaw muscles may work harder, which worsens the pain and slows your recovery. The best course of action when experiencing pain is to give your chewing muscles a break and a chance to relax! You can do this by altering your diet. Once your jaw joints feel better, you can resume eating your favorite foods again.
Whether you have TMJ/TMD or not, maintaining a healthy and balanced diet is essential. When you have jaw pain, it can be severe enough that you reach for unhealthy foods for the sake of eating something that’s soft and easy to chew. Consuming unhealthy food such as highly processed or sugary foods can exacerbate TMJ/TMD by increasing inflammation throughout the body – which will slow down or inhibit the healing process. In some cases, the pain can be so severe, that you avoid eating entirely!
Foods To Avoid During a TMJ Flare-Up
First and foremost – avoid hard, crusty breads like bagels or French bread because they are dense and difficult to chew. Also avoid crunchy foods like granola and nuts as well as tough meats like steak and beef jerky that take a long time to chew. During a flare, also avoid salad and crunchy raw fruits or vegetables because they are difficult to chew. Berries, bananas, and melon may be easy to chew and safe to eat if you’re craving fresh fruit during your flare-up. Just be sure to cut softer fruits into smaller bites to make it easier to chew.
Limit Caffeine Consumption
Be sure to limit your daily caffeine intake because excess caffeine dehydrates the body – which contributes to muscle spasm, fatigue, and pain. Stick to 1-2 cups of coffee or tea per day. Remember to account for caffeinated sodas in your daily caffeine intake. Remember to stay hydrated by drinking plenty of water every day. Men should aim to consume about 15 cups of liquids a day and at least 11 cups for women.
What To Eat When You Have Jaw Pain
To help you maintain a healthy diet and ensure that your body receives enough nutrition, consider drinking fruit smoothies so that you can consume more fruit. You can also add spinach or kale to your smoothies to increase the greens in your diet. Soft bread, rice, and pasta are also good ways to add fiber to your diet during your flare-up and to bulk up your meals for added nutrition. For protein, stick with fish since it’s flaky and easy to chew. You can always try a protein enriched pasta or bread, Greek yogurt, cottage cheese, or eggs and egg whites to increase your daily protein intake. Be sure to cook vegetables enough so that they are easier to chew. The main idea is to stick to foods that are nutritious but also easy to chew when you’re experiencing a TMJ/TMD flare!
Remember – modifying your diet during a TMJ flare-up is only a temporary measure. Once your pain is under control and chewing food no longer causes pain, you can slowly incorporate your favorite meats and raw/uncooked fruits and vegetables!
