Tired of bad breath?
It decreases your self-esteem. It makes you socially isolated. And it embarrasses you when talking to people.
The bad breath products, that claim to be the solution, didn't work?
Today, I’ll show you how to get rid of bad breath using natural remedies.
In fact, maintaining a good oral hygiene is on my personal hygiene checklist.
I use many of these natural remedies to maintain my own breath fresh. These are easy DIY remedies you can do at home.
You’ll learn which natural remedies kill odor-causing bacteria in your mouth and stomach, which herbs quickly neutralize the smell from odorous foods, and which lifestyle habits to prevent if you want to cure your bad breath.
Understanding the root cause of your halitosis
Depending on the root cause of your bad breath, the cure ranges from easy to complex.
Let’s imagine that your car stopped in the middle of the road.
To continue rolling, you need to figure out the reason, why the car stopped, and fix it.
If your car ran out of fuel, you simply need to find the nearest gas station. The fix is easy.
But if the engine is down, you might need to look for a mechanic. This solution takes longer.
There are many causes for bad breath. But the main reasons are triggered by poor oral hygiene, infections in the throat, or from health problems.
The below natural remedies may cure your bad breath if its cause is poor oral hygiene (cavities, gum diseases, dry mouth, and bad lifestyle habits).
Chronic bad breath caused by infections in the throat or health problems should be diagnosed and treated by a doctor.
Oral hygiene - begin with the basics
Your journey to a fresh smelling mouth always start with an oral hygiene routine.
A good oral hygiene routine is formed by regularly following the 3 pylons of oral care which builds the fundamental ground for improvements of your oral cavity health.
1. Brush your teeth
Teeth brushing is the 1st level habit you need to master.
It removes the debris and food which remained on your teeth and reduces the odor-causing bacteria from your mouth.
Though, teeth brushing alone doesn’t provide you with the desired 100% fresh breath.
That's why flossing is the next step in teeth cleaning.
Your toothbrush isn’t able to remove the food stuck between your teeth, but flossing does.
Use a cord of thin filaments to remove the build-up of plaque between the teeth that is the primary cause of gingivitis and dental caries.
3. Scrape your tongue
Once your teeth are clean it’s time to clean your tongue.
Your tongue is another place where bacteria likes to settle. The white coating on your tongue is a source of food for bacteria where it may feed itself and multiply.
So, use a tongue scraper, a spoon, or a toothbrush and scrape the debris from surface of the tongue until it becomes pinky.
How to stop bad breath from mouth
80% of the microbes that produce bad breath live in the mouth. They settle on the teeth and on the surface of the tongue.
To get rid of bad breath from your mouth you need to prevent the expansion of odor-causing bacteria.
The below natural remedies helps saliva flowing and maintain your oral cavity clean to reduce the chances of odor-bacteria development in your mouth.
4. Homemade mouthwashes
We love that fresh breath that mouthwashes provide.
But here is the catch.
Most commercial mouthwashes use strong antibacterial agents like alcohol, hydrogen peroxide and chlorhexidine to clean the bacteria from mouth.
They mask the bad breath for a short while, but in long run these strong antibacterial agents do more harm to your oral health than help.
Commercial mouthwashes don’t distinguish between harmful bacteria and the helpful flora that lives inside your mouth. They clean everything.
For example, Dr. Lin says that you need to avoid using mouthwashes that claim to kill up to 99,9% of the germs in the mouth. Here is why:
Many people think the best way to combat bad breath and improve oral hygiene is through using strong, sanitizing mouthwashes. They opt for powerful, astringent mouthwashes that zap their mouth’s bacteria hoping it will leave them with fresh, minty breath.
But that’s not how your mouth works.
Your mouth is actually a fine balance of microbes working together with your gut microbes and immune system to keep you healthy.
Imagine your mouth as a pleasant little coral reef with different corals, anemones, and other critters. These make up an ecosystem and each critter needs the other creatures to live and thrive. Even a little competition among species is fine because it keeps everything in balance. This comparison may seem like a silly metaphor, but it’s far more accurate than viewing your mouth as simply teeth, gums, and a tongue. Your mouth is much more than that.
Make your own homemade mouthwash using natural ingredients like baking soda, apple cider vinegar, essential oils, etc.
5. Use apple cider vinegar
Apple cider vinegar is very acidic solution that creates an acidic environment in the mouth and bad breath bacteria don't like living in acidic environments.
There are many ways to use apple cider vinegar to cure bad breath but be aware that acv is very acidic and if overused it can wear off you dental enamel.
6. Drink water to hydrate your mouth
Drinking water fights bad breath in two ways.
First, it washes away the odor-causing bacteria. Second, it maintains a healthy level of salivation in the mouth.
Dehydration, on the other hand, dries out your mouth. And dry mouth is one of the main sources of bad breath.
Dry mouth is the reason you have that morning breath. That's because while you sleep you salivate less and the bacteria in your mouth goes crazy.
That’s why you need to drink a glass of water on an empty stomach to upon waking up.
7. Gargle your mouth with warm salty water
After meals fats and oils get stuck on the surface of your tongue forming a white coating.
If you don’t clean your tongue regularly, bacteria start processing (eating) the food residues which eliminates mouth odor in the process.
Gargling with warm salty water alleviates the unpleasant mouth odor.
Salt prevents the buildup of bacteria inside the oral cavity and the gargling effect washes away the food residues.
Make a salty water mouthwash and rinse your mouth with it.
Mix a ½ teaspoon of salt with a glass of warm water. Mix it well until salt dissolves 85%.
Swish the solution inside your mouth for 30 seconds and repeat.
8. Try coconut oil pulling
Oil pulling is another way of cleaning the mouth of Sulphur compounds. Research also shows that is an effective remedy for halitosis.
Oil pulling is an Ayurvedic remedy that was used by the ancient Indians to prevent cavities, gingivitis, bad breath, and to maintain oral health.
The procedure is similar to rinsing with a mouthwash. You take a teaspoon of coconut oil in your mouth and swish it for around 10-20 minutes.
This is one of my favorite home remedies because I like how clean my mouth feels after the procedure. My tongue is clean and pinky like a baby tongue.
9. Drink green tea
Research shows that the antioxidants green tea have the ability to kill sulfur compound bacteria and block their ability to reproduce.
The polyphenols inhibit the growth of harmful bacteria that cause tooth decay, cavities, and gingivitis.
How to cure bad breath from stomach
Poor gastrointestinal system or liver disease can be the reason for chronic bad breath.
This is a result of too much fat, sugar, alcohol, drugs, and chemicals from processed food consumption.
The gastrointestinal system begins with your mouth, leads into your throat, and ends down in the intestines. So, if you put garbage into your mouth, you’ll have a stinky smell coming out of your stomach.
In case of chronic bad breath, a doctor should diagnose and treat it.
Yet, the below remedies may help in treating the gastrointestinal system.
10. Use supplements or foods rich in Zinc
Zinc is another natural element that neutralizes the concentration of Sulphur gases.
You can use mouthwashes, toothpastes, gums, or supplements containing zinc.
Or, you can eat more zinc-rich food like gourd seeds, pumpkin, cacao, organ meat, dark chocolate.
Add zinc to your diet and your bad breath will be addressed systematically.
11. Promote gut health with probiotics
Another reason for bad breath may be an unbalanced intestine flora.
Add natural rich in probiotic foods that cure bad breath, as these balance your gut flora.
Take a look at this infographic from Dr. Axe that lists probiotic-rich foods.
12. Digestive enzymes
Decreased digestive enzymes can reduce the breakdown of food in the gut, resulting in a foul odor.
Digestive enzymes are found in raw food. So, make them a part of your diet.
Quick natural breath freshener
The below vegetables and herbs are rich in polyphenols. These herbs break down the mild Sulphur compounds in the mouth.
They act as breath fresheners after taking your meal with odorous foods like garlic, onion, meat, fish, etc.
Apples are one of nature’s most effective breath-freshener.
Apples are a crunchy and fibrous type of food that clean the dental plaque from your teeth and it also increases saliva production.
Parsley is a green color grass that contains high levels of chlorophyll. This compound has antibacterial and deodorizing properties. It also neutralizes odor-causing bacteria from your mouth.
15. Fennel seeds
Our ancestors ate fennel after eating meat or any other odorous food. And there is a reason for that.
Fennel seeds have deodorizing properties and it helps in the secretion of saliva.
Simply, chew a tablespoon of fennel to freshen your breath.
Chewing on cinnamon sticks is a great home remedy that kills bad breath. It contains an essential oil, which has anti-microbial properties, that acts like a natural deodorizer.
Cinnamon is widely used as a flavoring agent in chewing gums, mouthwashes, and toothpaste.
Try chewing cinnamon sticks.
Cloves have a strong taste that freshens your breath and makes it kiss-ably sweet.
Chew a few cloves after the meal to deodorize your breath or drink a clove tea.
Boil a cup of water, add a teaspoon of ground cloves and let it simmer for 5-10 minutes.
Drink this tea or use it as a mouthwash 2-3 times per day.
Avoid these lifestyles habits to prevent dry mouth
Bad breath may also be a reason for certain lifestyle habits.
If you want to get rid of bad breath you should take note of them and give up on these lifestyle habits. These habits tend to dry out your mouth or produce ketone breath.
18. Avoid smoking
Smoking worsens the condition of your teeth and hurts the oral microbiome. It promotes gum disease, teeth yellowing, and carries appearance.
More than that, most smokers consume alcohol, fight stress with medication, and drink lots of coffee. These habits are damaging the overall health of your mouth. Even the sharpest oral hygiene routine can hardly keep up with its duty in this case.
19. Skip on alcohol
Alcohol intake is another source for bad breath. Specifically, it dries out your mouth.
So, you need to reduce alcohol consumption if you care to get rid of bad breath.
20. Cut down on sugar based products
Sugar feeds odor-causing bacteria in your mouth.
You don’t want more odor-causing bacteria in your mouth, you want fewer of them.
21. Give up on crash diets and low-carb diets
When holidays are on the horizon and you realize that your body isn’t ready for the bikini season your body confidence drops like a rock.
If you look for a quick solution to drop off your weight quickly and your choice stops with low carbohydrate diet. A low carb diet can effectively reduce your weight in a short period of time but it has some caveats. It also give you bad breath when you're hungry.
What is the link between low carb diet and bad breath?
Let me explain.
The biggest source of energy for the body is glucose. The body extracts glucose from carbohydrates.
Since you restrict your body in energy source the body uses body fats for alternative sources of energy.
When the body fat is processed it releases ketones in the process. Ketones are removed from the body through urination and through breath.
The keto breath may smell like acetone.
If you want to get rid of ketone breath take it easy with crash diets.
Over to you
Please share with me if you have experience using some of the above natural remedies to cure bad breath.
What was your experience? What worked and what didn’t?
Take a second and leave a comment below.