How to Have Nice Smelling Breath

Last Updated: September 8, 2022 References Approved

Bad breath is a problem that affects most people on occasion, whether during an illness or after a meal. And over 40 million people in the United States alone have a more serious condition: chronic halitosis (persistent bad breath), which may lead to a lack of confidence and fear of socializing.^{[1]
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Research source} Luckily, keeping your breath fresh is usually easy if you keep your mouth clean, eat right, and use breath fresheners as needed.

Method 1

Method 1 of 4:

Keeping Your Mouth Clean

1
Brush your teeth and tongue at least twice a day. Brushing your teeth will remove bacteria that can cause bad breath and also prevent smelly, rotting teeth. And don’t forget your tongue, especially the back. One study found that brushing the tongue reduced bad breath by 70%.^{[2]
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2
Rinse your mouth with water after eating. Swirling water in your mouth helps to remove bits of food that can lead to bad breath.

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3
Floss at least once a day. Flossing removes food in places that a toothbrush cannot reach and also removes plaque, a coating of bacteria that forms around teeth. Flossing will also help to prevent periodontal (gum) disease, which is another cause of bad breath.^{[3]
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- If want to remove food that's stuck in your teeth after a meal, try using a flavored toothpick to remove it and get better breath.^{[4]
  X
  Expert Source
  
  Ritu Thakur, MA
  Natural Health Care Professional
  Expert Interview. 25 July 2019.}
4
Use mouthwash at least once a day. It helps to protect your teeth and kill the bacteria that can cause bad breath.^{[5]
X
Research source} Swish it around your mouth for 30–60 seconds, then gargle it for another 30–60 seconds. Gargling is important for getting at the back of the throat and inside of the cheeks – areas of the mouth that are harder to reach with a toothbrush or floss.
- Fluoride mouth rinses kill bacteria, and the fluoride helps to prevent tooth decay.
- Gargling with hydrogen peroxide kills mouth bacteria that can cause bad breath.
- Avoid mouthwashes with alcohol. They dry out your mouth, which may worsen the problem of bad breath.
5
See your dentist every six months. Your dentist will give you a deep cleaning that helps to prevent plaque buildup, and check your mouth for cavities or gum disease, which might cause bad breath.^{[6]
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Research source} He can also refer you to a doctor if your bad breath appears to be the result of a medical condition, such as a sinus or lung infection, bronchitis, metabolic disfunction, diabetes, or liver or kidney disease.^{[7]
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Method 2

Method 2 of 4:

Eating to Keep Your Breath Fresh

1
Drink lots of water. Lack of fluids can lead to dry mouth, which is a leading cause of bad breath. Water can also dilute any chemicals in your mouth or gut that are causing bad breath.^{[8]
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2
Eat yogurt. Studies show that eating 6 ounces of yogurt a day reduces the level of odor-causing compounds in the mouth. In particular, look for yogurt containing the active bacteria Streptococcus thermophilus or Lactobacillus bulgaricus.^{[9]
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3
Eat fruits and vegetables. The abrasive nature of fibrous fruits and vegetables helps to clean teeth, while the vitamins, antioxidants, and acids they contain improve dental health. Foods that can be particularly helpful include:
- Apples — Apples contain vitamin C, which is necessary for health gums, as well as malic acid, which helps to whiten teeth.^{[10]
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- Carrots — Carrots are rich in vitamin A, which strengthens tooth enamel.^{[11]
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- Celery — Chewing celery produces a lot of saliva, which helps to neutralize bacteria that cause bad breath.^{[12]
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- Pineapples — Pineapples contain bromelain, an enzyme that cleans the mouth.^{[13]
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4
Drink black, green, or herbal tea. These teas have been shown to kill the bacteria that cause bad breath and plaque.^{[14]
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5
Avoid an upset stomach. An upset stomach can lead to burping, which contributes to bad breath. Don’t eat foods that upset your stomach, or if you do, use antacids. If you are lactose intolerant, try lactase tablets.^{[15]
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6
Avoid foods heavy in onions, garlic, or spice. They can all cause bad breath. If you do eat them, bring sugar-free gum or a toothbrush and toothpaste to freshen your mouth afterwards.
7
Watch out for low-carb diets. Diets low in carbohydrates lead to ketosis — a state in which the body burns primarily fat instead of carbohydrates for energy. This may be good for your waistline, but it also produces chemicals called ketones, which contribute to bad breath.^{[16]
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Research source} To stop the problem, you must change your diet. Or, you can combat the smell in one of these ways:^{[17]
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- Drink lots of water to dilute the ketones.
- Chew sugarless gum or suck on sugarless mints.
- Chew mint leaves.^{[18]
  X
  Expert Source
  
  Ritu Thakur, MA
  Natural Health Care Professional
  Expert Interview. 25 July 2019.}

Method 3

Method 3 of 4:

Stopping Other Causes of Bad Breath

1
Check your sinuses. Sinus infections or post-nasal drip (mucus running from your sinuses back into your throat) are responsible for up to 10% of cases of bad breath. There are a number of ways to combat it:
- See your doctor. You may need an antibiotic to cure a sinus infection.^{[19]
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- Use over-the-counter medication to dry up your sinuses and prevent mucus buildup.
- Try a saline spray to thin mucus and make it easier to expel.
- Try a sinus irrigator to rinse out your sinuses.^{[20]
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2
Know that some medicines cause bad breath. Some medications will dry out your mouth, causing bad breath, while others contain chemicals that lead directly to bad breath. In particular, watch for the following medications:^{[21]
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- Betel.
- Chloral hydrate.
- Nitrites and nitrates.
- Dimethyl sulfoxide.
- Disulfiram.
- Some chemotherapy medicines.
- Phenothiazines.
- Amphetamines.
3
Stop smoking to cure bad breath. Smoking can leave your mouth smelling like an ashtray. The only permanent solution is to stop smoking, but you can also use mints or other breath fresheners to cover the smell.

Method 4

Method 4 of 4:

Using Breath Fresheners

1
Chew sugar-free gum to freshen your breath. Look for gum with xylitol. Bacteria in your mouth will cling to this artificial sugar instead of your teeth. Chewing gum also makes you salivate, helping to prevent dry mouth, and removes bacteria and food particles.^{[22]
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Research source} Make sure it is sugarless.
2
Try a breath mint, lozenge, or spray. Whatever you choose, make sure it is sugar-free. Look for xylitol as a sugar substitute. And if using a spray, make sure it does not contain alcohol, as this will dry out your mouth, which contributes to bad breath. Remember: mints, sprays and lozenges only cover up bad breath; they are not a cure. If you find yourself constantly using breath fresheners, then be sure to see your dentist.
3
Chew on herbs to freshen your breath. Mint leaves are particularly good for freshening breath; they contain essential oils that have been shown to be effective in fighting bad breath.^{[23]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} Other herbs to try include sage, which has antimicrobial properties that fight bad breath,^{[24]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} or eucalyptus. Dill and parsley are both high in chlorophyll, which freshens breath, and have the added bonus of being served as a garnish with many meals.^{[25]
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- Other herbs you can try include cinnamon and basil.^{[26]
  X
  Expert Source
  
  Ritu Thakur, MA
  Natural Health Care Professional
  Expert Interview. 25 July 2019.}
4
Chew on seeds or pods. Coriander, cardamom, fennel, and anise will all freshen your breath, but don’t chew too much.^{[27]
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Expert Source

Ritu Thakur, MA
Natural Health Care Professional
Expert Interview. 25 July 2019.} Anise, in particular, has a powerful odor that can be unpleasant if too much is eaten. If chewing cardamom pods, be sure not to swallow them.^{[28]
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5
Use an alcoholic beverage to freshen your breath. Alcohol kills the bacteria that can cause bad breath, which makes drinking an alcoholic beverage – particularly one with a pleasing scent – a good way to freshen your breath. The higher the alcohol content of your drink, the more effective it will be, but be sure to avoid sugary drinks. They leave a sugary residue that can bread more bacteria.
6
Rinse with baking soda. Baking soda is a natural breath freshener. Mix a teaspoon into a cup of water, and swish it around your mouth.^{[29]
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Expert Q&A

Question

What foods can make my breath smell good?

Ritu Thakur, MA
Natural Health Care Professional
Ritu Thakur is a healthcare consultant in Delhi, India, with over 10 years of experience in Ayurveda, Naturopathy, Yoga, and Holistic Care. She received her Bachelor Degree in Medicine (BAMS) in 2009 from BU University, Bhopal followed by her Master's in Health Care in 2011 from Apollo Institute of Health Care Management, Hyderabad.

Ritu Thakur, MA

Natural Health Care Professional

Expert Answer

You can try chewing on herbs like mint, basil, cinnamon, cardamom, or fennel seeds, to improve your breath.
Question

How do I remove a dark spot from my teeth?

Chris M. Matsko, MD
Family Medicine Physician
Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.

Chris M. Matsko, MD

Family Medicine Physician

Expert Answer

If you have dark spots on your teeth from coffee or smoking you may want to try a tooth-whitening toothpaste or and application such as white strips. Otherwise, I would advise seeing a dentist.
Question

What the things I can do to kill mouth bacteria?

Chris M. Matsko, MD
Family Medicine Physician
Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.

Chris M. Matsko, MD

Family Medicine Physician

Expert Answer

You can brush your teeth two times a day, floss, and use a mouthwash. This will help to kill mouth bacteria. If you are still having problems ask your dentist for a prescription strength mouthwash

Warning

Be sure to consult your dentist of physician if your bad breath persists despite these measures. Persistent bad breath may be a sign of an underlying medical condition, such as a sinus or lung infection, bronchitis, diabetes, or liver or kidney disease.^{[30]
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