How Can I Get Rid of Bad Breath?

Learn the causes of bad breath and what you can do

You’ve brushed and flossed your teeth and even used mouthwash, and you still have bad breath. You may have halitosis, the medical term for bad breath. So how do you get rid of bad breath? Learn the causes of bad breath and your options to make your breath smell better. Hint: It’s not just what you eat.

“Bad breath is an important sign that something in your body needs attention,” says Maya Popova, DMD, a dentist at Geisinger.

Foods and bad breath

Most often, the easiest way to get rid of bad breath is stop eating foods with strong odors. Also, your diet can encourage smelly bacteria to grow in your gut, which can also cause bad breath.

“Your breath reflects the bacteria growing in your body. The healthier your diet, the better your breath,” explains Dr. Popova.

What foods cause bad breath?

If you eat something overpowering now, your breath might not be affected until later. Some foods that commonly lead to bad breath include:

Alcohol
Coffee
Dairy products
Garlic
Horseradish
Onions
Processed foods
Spicy dishes
Sugary foods

What foods make your breath better?

Certain foods have been shown in studies to measurably decrease halitosis. These foods promote digestion, hydrate your mouth, encourage growth of good bacteria and discourage plaque buildup. They are:

Cinnamon: It’s antibacterial oils target odor-causing bacteria.
Citrus: Fruits like oranges or lemons are high on vitamin C, which supports gum health and makes you produce more saliva.
Fermented foods: Try yogurt, kefir or kimchi, which promote good gut bacteria.
Fresh herbs: Chew fresh parsley, mint, rosemary, basil, rosemary and cloves.
Green tea: Drink it hot or cold without sugar.
High fiber foods: Eat berries, beans and whole grains.
Vegetables: Especially helpful are crunchy veggies like celery and carrots that act like natural toothbrushes and stimulate saliva.

Less well-known causes of bad breath

“Bad breath can be caused by more than just a pungent meal or poor oral hygiene habits,” says Dr. Popova. Here are a few common causes:

Chronic allergies

That spring pollen does more than just make you sneeze. It can also lead to post-nasal drip where excess mucus runs down the back of your throat. Dripping phlegm creates a haven for bacteria to multiply, producing bad-smelling breath.

What you can do: Your primary care provider may treat your allergies with medications and over-the-counter options like saline rinses. You may be referred to an allergist for additional treatment.

Dry mouth

Your mouth produces saliva to keep it clean. When you don’t make enough it can allow stinky bacteria to grow. Many things cause dry mouth such as sleeping with your mouth open and using tobacco or vaping. Medications known to cause dry mouth include:

Antidepressants
Antihistamines
Blood pressure drugs
Diuretics
Opioids

What you can do: Talk to your doctor, dentist or pharmacist about reasons you may have dry mouth. You might be able to change medications, use special mouth wash or chew certain types of gum to improve your breath.

Gastroesophageal reflux disease (GERD)

GERD occurs when acid reflux causes stomach contents — including acid, bile and undigested food — to flow backward into the esophagus and even into the mouth.

“This backflow can leave a sour or bitter taste and produce acidic-smelling breath,” explains Dr. Popova. “Chronic acid exposure can erode tooth enamel and irritate oral tissues, further worsening breath.”

What you can do: Talk to your doctor about GERD. You may need medication. Avoid trigger foods such as spicy, acidic or fatty foods, as well as caffeine, alcohol, chocolate and peppermint. Also, eat smaller meals and avoid laying down less than 2 to 3 hours after eating.

Ketogenic diet and metabolism

A ketogenic diet is a high fat, low carb eating plan that can lead to uniquely bad breath known as keto breath. When your body starts using fat for energy, it produces acetone that gives the breath a sweet, fruity smell. A similar condition can also occur in people with diabetes when insulin levels drop dangerously low, leading to a serious complication called diabetic ketoacidosis.

What you can do: If you have Type 1 diabetes, check your blood sugar immediately. Take appropriate insulin and seek urgent medical care should you need further help. If you’re following a keto diet, drink more water, slightly increase your carbohydrate intake and see a doctor if you have concerns about persistent bad breath.

Respiratory and lung problems:

A lung infection or abscess can cause foul-smelling breath. Mucus can build up in the lungs of people with chronic bronchitis and harbor odor-producing bacteria.

What you can do: Mention your bad breath to your healthcare provider when you receive treatment for your lung problems. They may be able to adjust medications.

Tongue coating

The top and back of your tongue can hold bacteria. When the bacteria mix with proteins from food, it can create smelly substances that cause bad breath.

What you can do: Use a tongue scraper on both sides of your tongue. Rinse with mouthwash.

Tooth or gum disease

When plaque and bacteria build up around your gumline, they can result in gum disease, also known as periodontitis. This can cause persistent bad breath or taste.

What you can do: See a dentist. They can help you treat diseased teeth by cleaning plaque and removing infection. If your gums need more treatment, you may be referred to a periodontist who specializes in gum disease.

“If your halitosis isn’t going away, even with good oral hygiene, talk to your dentist or healthcare provider,” Dr. Popova advises. “They can identify and treat the underlying cause.”