Today, we’re going to talk about something we usually try to keep under wraps: bad breath.

Bad breath can be caused by a number of things, but the primary culprit is bacteria and other compounds lingering in the mouth.

It can happen to anyone. But, when it does, it can often feel like the end of the world, especially if you don’t have a way to fix it.

We want you to feel like your most powerful, confident self. So, today, we’re tackling everything to do with bad breath: causes, interventions, and foods that can help. Let’s get into it.

What to Eat for Bad Breath

To determine how to treat your bad breath, it’s helpful to know what may be causing it. This can help you find the correct solution that will get your breath back to minty fresh.

What Is The Reason For Bad Breath?

Poor Oral Hygiene

The number one contributing factor to bad breath is poor oral hygiene. And, it’s not just brushing your teeth that matters.

Food particles can get stuck in your teeth and contribute to odors, which is why it’s important to have a strong oral hygiene routine. But, did you know that teeth aren’t the only hiding place for bacteria? 

The uneven surface of your tongue can actually trap food particles and odor-causing bacteria in your mouth as well. That’s why Lauryn never goes a day without tongue scraping. It’s an efficient way to ensure you don’t have excess bacteria hanging around in your mouth. For more on managing your oral microbiome, read this post, and in the meantime check out Lauryn’s favorite oral care products here.

Gum Disease

Gum disease leads to an accumulation of bacteria in the mouth. This bacteria then begins attacking the gums, causing them to decay. This decay, along with the bacteria, has a strong negative smell.

Tooth Decay

Similarly, tooth decay can lead to a large accumulation of bacteria in the mouth. Cavities create hiding spots for bacteria to take advantage of. This allows the bacteria to decay the tooth even further, contributing to more bad breath. 

Dry Mouth

Dry mouth is the culprit behind the famous morning breath, but it could be contributing to daytime bad breath, too.

Saliva is an important fighter in the battle against bad breath. It helps keep your pearly whites odor-free by removing food particles that lead to bad breath.

When the saliva stops, the odor starts. For most people, this occurs more frequently at night. But, it doesn’t have to.

Mouth taping actually helps a ton with dry mouth occurring overnight. By keeping your mouth taped closed, you prevent dry mouth from happening in the first place.

Foods & Drinks

While all foods and drinks are affected by the bacteria in your mouth, certain foods are more likely to break down into stinky volatile sulfur compounds. These compounds are more likely to be present in allium vegetables (like garlic and onions), cruciferous vegetables (like broccoli and cauliflower), and meat & seafood. 

These compounds are definitely found in other foods, too, but in smaller amounts.

Mouth, Nose, and Throat Conditions

Did you know bad breath can actually be a symptom of a sinus infection? And, that’s not the only illness that has halitosis-producing effects. 

Any sickness that causes nasal drainage down the back of your throat can contribute to bad breath. Bacteria can feed on mucus buildup, leading to the bad breath you may be experiencing. Conditions like thrush and tonsil stones can also be responsible for harboring excess bacteria in the mouth.

Digestive Issues

If you’ve been having both bad breath and digestive issues, there’s a chance the two are actually related. Conditions like acid reflux can cause undigested food, bile, and stomach acid to flow upward into the esophagus, thereby causing bad breath.

What Foods Fight Bad Breath?

Bell Peppers

Bell peppers are packed with Vitamin C, which fights bad breath through its antibacterial properties. This neutralizes odor-causing bacteria.

Citrus Fruits

Citrus fruits like oranges, grapefruits, and lemons, are also high in Vitamin C. 

Berries

Berries, such as strawberries, blueberries, and blackberries, are high in Vitamin C and antioxidants.

Apples

Apples are crunchy! They take effort to eat. And all this effort leads to increased saliva production, which helps get bacteria out of your mouth. Plus, the fiber from the apples can help clean your teeth, too.

Cinnamon

This study found that an essential oil found in cinnamon can kill oral bacteria. You can even use sugar free gum that’s cinnamon-flavored to achieve this effect. Unlike mint, which primarily masks bad breath, cinnamon can play a significant role in fighting bad breath at the source.

Fermented Foods

Fermented foods like raw milk kefir contain probiotics that can help balance your oral microbiome. These active cultures fight against the odor-causing bacteria in your mouth, leading to reduced bad breath.

Manuka Honey

Believe it or not, honey actually has significant antimicrobial activity against the bacteria in your mouth. More studies need to be conducted to determine the efficacy of different types of honey. But, right now, Manuka honey looks like the best option.

Basil

Basil contains something called polyphenols. These are plant compounds that can break down the sulfur compound in your mouth, preventing bad breath from sneaking out.

You don’t have to be stuck with bad breath for life.

We hope these tips helped you figure out the root cause of your bad breath & SQUASH it. But, if not, it may be time to consult a physician. You deserve to feel confident about yourself. So, if bad breath is getting in the way, it’s definitely worth addressing.

Got any oral hygiene tips or tricks? Share them below.

x, The Skinny Confidential team

+ Listen to Lauryn’s favorite dentist, Dr. Sam Saleh on the show.

++ Read more about the body-mouth connection here.