What Causes Bad Breath? See 6 Triggers and Natural Remedies That Work Fast
It's not just poor oral hygiene—these surprising culprits may be to blame
Ever been chatting with a neighbor or catching up with a friend only to realize your breath is less than fresh? Whether you notice a funky mouth odor when you wake, after eating certain foods or during menopause, we break down the most common causes of bad breath—plus reveal how to fix them. Here, the top study-backed tips to get rid of chronic bad breath once and for all.
6 bad breath causes and cures
We know you know this, but it bears repeating: The first step toward reducing bad breath is brushing, flossing and visiting your dentist regularly (and avoiding tobacco products, of course). This helps keep trapped food particles and odor-causing bacteria at bay. But if you’re already practicing good oral hygiene and still notice that your breath smells a little funky now and then, an underlying issue may be to blame. Some of the top culprits that contribute to bad breath:
1. Dry mouth? Use a tongue scraper
One of the most common causes of bad breath is dry mouth (especially in cooler months). This creates a breeding ground for bacteria on your tongue that can lead to bad breath. The fix: After brushing your teeth, sweep your tongue with a stainless steel tongue scraper. It removes up to 75 percent of the bacteria responsible for bad breath, according to research in the Journal of Periodontology. Plus, molecules in the steel lock onto odor-causing sulfur molecules and whisk them away.
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New to tongue scraping? Check out the video below for more information:
2. Ate carbs? Swish with saltwater
If you notice funky breath after savoring donuts or pretzels, carbs are likely the cause. They convert to sugars that collect around gums and feed bacteria. Swishing with a sage and sea salt tonic can help. Scientists from the Tamil Nadu Government Dental College and Hospital in India say sea salt is more effective than prescription mouthwash at eliminating compounds responsible for bad breath. And a scientific review in the journal Pharmaceutics credits sage with destroying up to 92 percent of odor-producing microbes.
To do: Pour 5 ounces of boiling water over 5 sage leaves; add 1 tsp. of sea salt and steep. Let cool, then swish with 1 oz. of the mixture for 1 minute daily after eating.
3. Menopause? Try pine bark extract
Scientists from the University of Melbourne in Australia say the production of the salivary glands drops with menopause, upping the risk of chronic dry mouth (a bad breath trigger). To thwart trouble, try French pine bark. A study published in the journal Minerva Stomatologica found a 150 mg daily dose improves microcirculation to salivary glands, boosting saliva production significantly in two weeks.
4. Acid reflux? Up your fiber intake
If you notice a sulfur smell, gastroesophageal reflux disease (GERD) may be the cause of your bad breath, according to research in the Journal of General Internal Medicine. This type of chronic acid reflux occurs when GI gasses escape into the throat, causing an odor. One remedy: Stir a scoop of ground flaxseed into a glass of cool water and sip before a big meal. Research has found that boosting your intake of fiber, like flax, calms the GERD symptoms that cause bad breath as effectively as meds.
5. Breathe through your mouth? Pile up pillows
Waking up with bad bread could signal that you’re breathing through your mouth while you sleep. That’s a problem, since it can dry out your mouth and allow bacteria to thrive. To treat bad breath caused by mouth breathing, sleep with an extra pillow under your head. The position encourages you to breathe through your nose, research from the Sleep & Breathing journal says, blocking bacteria from lodging along your gums. The payoff: Related research suggests 90 percent of folks who breathe through their nose experience all-day freshness.
6. Savored garlic? Sip green tea
Enjoy a cup of green tea after dinner and you won’t have to worry about whether garlic bread or a side of Brussels sprouts has left you with funky breath. Green tea leaves brim with antioxidants called catechins that kill halitosis-triggering bacteria, suggests a study in the journal ISRN Preventive Medicine. Best of all, it begins working with the very first sip and lasts at least three hours.
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