Nutrition Diet: What to eat to stop teeth grinding?

October 23, 2025 •

4 min read

Studies have found a significant association between sleep bruxism and low consumption of dietary calcium and deficient vitamin D levels. By addressing potential nutritional imbalances, you can discover what to eat to stop teeth grinding, which helps promote muscle relaxation and better sleep quality.

Quick Summary

Bruxism can be influenced by diet, with certain foods and nutrients impacting muscle tension and stress. Learn which foods, rich in magnesium, calcium, and B vitamins, can help alleviate symptoms, and which stimulants and hard foods are best to avoid to protect your teeth.

Key Points

Increase Magnesium Intake: Foods rich in magnesium, like leafy greens and nuts, act as a natural muscle relaxant to help ease jaw tension and clenching.
Prioritize Calcium and Vitamin D: Ensure adequate levels of calcium and vitamin D through dairy or fortified foods, as these nutrients are essential for proper neuromuscular function.
Limit Stimulants: Reduce your consumption of caffeine and alcohol, which can disrupt sleep patterns and increase muscle activity that triggers grinding.
Avoid Hard and Chewy Foods: Minimize foods that strain your jaw muscles, such as hard candies and chewing gum, especially during periods of pain or flare-ups.
Adopt a Holistic Approach: Combine dietary changes with stress management techniques, proper hydration, and improved sleep hygiene for the most effective relief from bruxism.
Enhance Nerve Support: Incorporate foods with B-complex vitamins, found in whole grains, legumes, and eggs, to support a healthy nervous system and better stress response.
Consider Softer Foods for Relief: During acute jaw pain, a temporary soft food diet can reduce mechanical strain, though a balanced diet with varied textures is best for long-term jaw health.

The Connection Between Diet and Bruxism

Bruxism, the medical term for teeth grinding and jaw clenching, is a common condition often linked to stress, anxiety, and sleep disorders. However, nutritional factors play a surprisingly significant role. The intricate network of your nervous and muscular systems relies on a delicate balance of vitamins and minerals. When these are out of sync, it can manifest as muscle tension and involuntary movements, particularly in the jaw. Stimulants and certain foods can also interfere with sleep patterns and increase overall muscle activity, further exacerbating the issue.

Essential Nutrients to Combat Teeth Grinding

Incorporating specific nutrients into your diet can support muscle relaxation, nerve function, and stress management, all of which are crucial for managing bruxism. Here are some key players:

Magnesium: Often called the “muscle relaxer,” this mineral is vital for proper muscle and nerve function. A deficiency can lead to muscle spasms and increased tension, including in the jaw.
- Good sources: Leafy greens (spinach, kale), nuts (almonds, cashews), seeds (pumpkin, chia), legumes, and whole grains.
Calcium and Vitamin D: Calcium is essential for strong teeth and bones, while Vitamin D helps the body absorb calcium effectively. Together, they ensure smooth neuromuscular function, and deficiencies have been linked to bruxism.
- Good sources: Dairy products (milk, yogurt, cheese), fortified plant-based milks, fatty fish (salmon), and sunlight exposure for Vitamin D.
B-Complex Vitamins: These vitamins, particularly B5 and B12, are crucial for a healthy nervous system and managing stress responses. Stress can deplete these vitamins, creating a vicious cycle.
- Good sources: Whole grains, meat, eggs, dairy, legumes, and leafy greens.
Omega-3 Fatty Acids: These have powerful anti-inflammatory properties that can help reduce muscle inflammation and tension throughout the body, including the jaw.
- Good sources: Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts.
Tryptophan: This amino acid is a precursor to serotonin, which influences mood and stress response.
- Good sources: Turkey, eggs, dairy products, nuts, and seeds.

Foods and Drinks to Limit or Avoid

Just as some foods can help, others can worsen bruxism by increasing muscle activity or disrupting sleep. Consider minimizing or eliminating these from your diet:

Caffeine: As a stimulant, caffeine can increase muscle activity and nervousness, intensifying jaw clenching, especially during awake hours.
Alcohol: While it may initially induce drowsiness, alcohol disrupts the deeper, restorative stages of sleep. This fragmented sleep can lead to increased muscle activity and grinding at night.
Hard and Chewy Foods: Constantly working your jaw on tough foods like hard candy, bagels, or gum can strain already fatigued jaw muscles and intensify pain.
Sugary and Acidic Foods: Excessive sugar can contribute to inflammation, while acidic foods can erode tooth enamel, increasing tooth sensitivity and making the effects of grinding more painful.
Aspartame: Some research links this artificial sweetener to headaches and increased muscle tension, which could contribute to bruxism.

A Sample Jaw-Friendly Meal Plan

To make dietary changes easier, here is a simple one-day meal plan focusing on bruxism-friendly foods:

Breakfast: A smoothie made with spinach, banana (magnesium), yogurt (calcium), and a spoonful of chia seeds (omega-3s).
Lunch: A salad with mixed greens (magnesium), lentils (B vitamins, magnesium), and a salmon fillet (omega-3s, calcium, Vitamin D).
Dinner: Chicken or turkey breast (tryptophan) served with a side of brown rice (whole grain, magnesium) and steamed vegetables.
Evening Snack: A handful of almonds (magnesium) or a cup of chamomile tea for relaxation.

The Hard vs. Soft Diet Debate

For those with acute jaw pain, a temporary soft diet is recommended. However, a long-term soft-only diet can reduce jaw muscle stimulation and potentially impact bone density. The key is balance.


Aspect	Acute Jaw Pain	Long-Term Jaw Health
Dietary Focus	Prioritize soft, easy-to-chew foods to reduce mechanical strain.	Balance textures, mindfully chewing tougher items to stimulate jawbone.
Food Examples	Soups, smoothies, yogurt, mashed potatoes, scrambled eggs, steamed fish.	Reintroduce normal textures like cooked meats, firm vegetables, and some grains as tolerated.
Duration	Short-term, during painful flare-ups.	On-going awareness of chewing habits and food choices.

A Holistic Approach to Bruxism Management

While nutrition is a powerful tool, it is most effective when combined with other strategies. Stress is a primary trigger for many, so incorporating relaxation techniques can help immensely.

Stress Management: Techniques like mindfulness meditation, yoga, and deep breathing can help calm your nervous system and reduce jaw tension.
Improved Sleep Hygiene: Since bruxism often occurs during sleep, a consistent sleep schedule and a dark, quiet bedroom are crucial. Avoiding screens before bed also helps.
Hydration: Dehydration can contribute to muscle cramps and fatigue, so staying well-hydrated is essential for overall muscle function.

For more information on the intricate link between specific nutrient deficiencies and sleep bruxism, a study published in BMC Oral Health provides detailed insights into the correlation with vitamin D and calcium intake(https://pmc.ncbi.nlm.nih.gov/articles/PMC7792220/).

Conclusion

Making informed dietary choices is a practical and empowering step toward managing teeth grinding. By incorporating magnesium, calcium, and B vitamins and limiting stimulants like caffeine and alcohol, you can promote better muscle relaxation and nerve function. However, remember that diet is one piece of a larger puzzle. For the best results, integrate these nutritional adjustments with stress management and good sleep habits. If your bruxism persists or causes significant pain and tooth damage, always consult your dentist to explore a comprehensive treatment plan that may include a night guard or other interventions.

Frequently Asked Questions

Magnesium is often cited as the most beneficial mineral for teeth grinding, as it acts as a natural muscle relaxant that can help calm the jaw muscles and reduce tension.

No, diet alone is unlikely to cure bruxism completely, as the condition is often multifactorial, involving stress, genetics, and sleep disorders. However, dietary changes can significantly reduce the frequency and severity of symptoms.

While it's best to reduce your intake of caffeine, especially in the hours before bedtime, you may not need to eliminate it entirely. As a stimulant, caffeine can increase muscle activity, so monitoring your personal response is key.

For most people, a balanced diet rich in whole foods can provide adequate nutrients. However, if dietary intake is insufficient or a deficiency is confirmed, supplements like magnesium, calcium, and B vitamins may be beneficial, after consulting with a healthcare professional.

The timeframe varies by individual. Some may notice subtle improvements in jaw tension within a few weeks of consistent dietary changes, while significant, lasting relief often requires a combination of diet, stress management, and other treatments.

Yes, chewing gum or other chewy foods can worsen bruxism by overworking your jaw muscles, which are already fatigued from grinding.

A deficiency in B vitamins, including B12, can impact nerve health and increase stress and fatigue, which are factors linked to teeth grinding.