It’s frustrating, it’s uncomfortable, and at times, it completely restricts what you love to do.
Eat!
If you’re affected by severe dry mouth, or xerostomia, due to Sjögren’s disease, you’re already well aware of the struggle. It can turn everyday meals into a chore, stripping the pleasures from foods you once loved and making even normal conversation difficult.
But here’s the good news. With some simple preparation tricks, you may make chewing and swallowing more comfortable.
Has dry mouth made your life significantly more challenging? When xerostomia reduces moisture in the mouth and makes chewing and swallowing more difficult, you don’t have to settle.
Here are five lesser-known or underused food strategies that many people with Sjögren’s have found helpful for comfort and enjoyment…
The first food type you should consider is foods that already contain natural moisture.
Because these require less saliva to chew and swallow, they’re a great option for starting out with dry mouth. Take, for instance, ripe avocado that mashes easily and coats the mouth gently. Alternatively, you can use smooth, blended soups for similar results. In these cases, think creamy tomato, butternut squash, or pureed vegetables, all of which can deliver both hydration and nutrients in an easy-to-manage form.
Although hydration alone will not address impaired salivary gland function, it can provide temporary relief by moistening the mouth multiple times throughout the day.
So, consider your next meal. You may complement your morning eggs with half a ripe avocado or by spreading it on soft whole-grain toast. Or how about taking a thermos of warm blended soup to work?
With a little planning, meals can be less tiring, and you can enjoy them without skipping them.
RELATED: 4 Tips For Keeping Your Sjögren’s Under Control
Another way to stimulate saliva is by using sugar-free gum or lozenges, especially those containing xylitol. Citrus-flavored lozenges may be a good option, but it’s important to distinguish the flavor from eating citrus fruits. Citrus fruits and foods high in citric acid can irritate a dry mouth and may increase the risk of dental erosion and cavities, particularly for people with Sjögren’s.
Instead, sugar-free citrus-flavored lozenges, xylitol-containing mints, and lightly flavored sugar-free gum can help stimulate saliva without the added sugar or irritation that may come from consuming acidic citrus foods and drinks.
Just be judicious.
Use these items between meals rather than constantly, and when choosing products, choose those specifically labeled sugar-free to protect your teeth.
Snacks that contain these non-cariogenic sweetening agents (those that don’t cause dental cavities) are generally considered safer. Given saliva’s established protective role in tooth decay, items that are both sugar-free and saliva-producing may be considered optimal.
It may also be helpful to keep a tin on you. For instance, a small container in your pocket or bag can allow for discreet use during those long convos and work meetings.
Again, moisture is king.
When it comes to getting proper hydration, look no further than cucumber slices, chilled watermelon chunks, or tender celery sticks. Sometimes peeled or cut thin, these provide natural moisture and a refreshing texture to boot.
Start by incorporating these foods as snacks or meal additions. For example, a small plate of cucumber and watermelon in the afternoon can feel far more satisfying than dry crackers, helping to maintain oral comfort.
Find what works for you!
RELATED: Dry Mouth Is Hard on Your Teeth—Here’s What Helps
Many times, typical nut butters can stick and feel uncomfortable. Fortunately, by choosing very smooth varieties and thinning them slightly, you can reduce many of these issues. To thin, simply use a teaspoon of water, broth, or milk to create a silkier consistency.
This will allow it to spread, making it easier to swallow.
The sesame paste, tahini, can also be thinned the same way. In fact, it’s a top option for soft vegetables and proteins. These options can add healthy fats and protein without the dryness of plain bread or crackers.
It’s easy to start your day off right. For one idea, take some smooth almond butter and a splash of warm water each morning, then swirl it into your oatmeal. With this little strategy, you can enjoy creamier, less sticky, and easier-to-finish foods.
As you probably know, warm liquids help moisten the mouth and throat. The trick is to do it consistently. Make it like a daily ritual. Throughout the day, enjoy herbal broths, light vegetable broth, or bone broth. Sip it slowly for ongoing comfort, especially between larger meals.
Just make sure you keep the temperature warm rather than hot to avoid irritating any sensitive tissues.
Many people actually keep a small thermos nearby to make this easier. That way, you can take gentle sips during work, reading, watching television – whenever and wherever. This is a basic but effective habit that can support hydration and make your mouth feel less parched as the day goes on.
That said, proper hydration alone does not address the constant dry mouth associated with Sjögren’s. While it can temporarily moisten your mouth and provide short-lasting relief, staying hydrated is not a substitute for saliva-stimulating treatments, foods, and snacks.
Nonetheless, maintaining an adequate fluid balance is always an important part of better overall health.
If you’re wondering how to put it all together, it doesn’t have to be difficult.
You don’t need complicated recipes. For breakfast, you might have soft scrambled eggs with mashed avocado and a side of cucumber slices. For midday? How about a thermos of blended vegetable soup and a few watermelon chunks?
And if you’re into snacking, keep it healthy and functional. Smooth, thinned nut butter on a soft rice cake or stirred into yogurt is a great option you’ll love! Not to mention, you can always pop a sugar-free mint or citrus lozenge to facilitate saliva production between meals.
Finally, for dinner or an evening meal, try an herbal broth. Sip on a warm broth while eating tender, moist proteins (i.e., marinated) or some well-cooked veggies. Fish, eggs, yogurt, and slow-cooked meats are good sources of protein in these cases.
Whenever possible, opt to modify dry foods or at least pair dry foods with a moist component.
Many people with Sjögren’s find gravies, dressings, and dipping sauces one way to achieve this. Whether it’s creamy mushroom gravies for turkey and chicken, creamy Caesar-style dressings, or yogurt sauces like mild tzatziki, the options are quite varied.
Just be sure to limit or completely avoid sauces that are very spicy or very salty, highly acidic dressings containing vinegar, lemon, or lime, and alcohol-containing foods and dressings.
Although these dietary strategies alone cannot reverse the underlying glandular changes of Sjögren’s, they can certainly help with the symptoms. With some patience and practice, you can realize meaningful improvements in comfort, nutrition, and enjoyment.
As always, discuss with your dentist and rheumatologist how to best balance comfort and nutrition as you manage the disease. Addressing persistent dry mouth is critical to preserving dental health, and a coordinated healthcare team can help you find relief.
There’s no rush. There’s no reason to dive into any changes too soon or too fast. Instead, take it easy. Every body is different, and temperatures, textures, and tastes will have different impacts depending on these variables.
Start with one or two of these foods this week, determine what feels and works best, and gradually build up from there. Over time, you can expand your options and regain some of the satisfaction that dry mouth has taken away!
After all, you deserve meals that feel good, and these five strategies are a good place to start. If you’re suffering from xerostomia due to Sjögren’s, you’re not alone. Some simple symptom-management strategies may just be a tweak to a food or meal away…
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