How to Get Rid of Bad Breath: 5 Effective Strategies

Bad breath, also known as halitosis or oral malodour, affects millions of people worldwide − and it seems to be on the rise. Defined as an unpleasant or offensive odour emanating from the mouth, it’s a frequent concern that patients share with their dentist. Yet despite it being a common condition − affecting roughly one in four people − it’s often not discussed because of the stigma and embarrassment around it. This silence can leave sufferers feeling isolated, affecting their social interactions and quality of life.

For many, bad breath leads to significant social and psychological effects, such as anxiety, low self-esteem, and avoidance behaviours such as speaking less or covering their mouths while talking. This can put a strain on professional and personal relationships. This is why addressing halitosis is about more than just oral health − it’s about improving confidence and mental well-being.

Unsure whether the odour from your mouth can be classed as ‘bad breath’? After all, everyone’s breath is always worse in the morning, for example. One simple self-testing method is to lick the inside of your wrist, wait for the saliva to dry, and then smell the area. An unpleasant smell may mean halitosis. You could also ask a trusted friend or family member for honest feedback on whether your breath smells.

By understanding the causes of bad breath − whether from oral or non-oral sources − you can take the first step toward effective treatment. Next, we’ll explore the key contributors to bad breath and share practical advice to help you regain fresher breath and greater confidence.

Bad Breath: Causes to Consider

The majority of bad breath cases originate in the mouth and are linked to bacteria in the mouth or other oral health issues. The primary culprits? Bacteria that thrive in the mouth, breaking down protein-rich substances like food debris, dead cells, and saliva. This process produces volatile sulfur compounds (VSCs), the foul-smelling gases responsible for unpleasant breath. Poor oral hygiene, gum disease, a coated tongue, or even unclean dentures provide the perfect environment for these bacteria to flourish.

However, the causes of halitosis aren’t limited to oral health. Diet, medications, and certain illnesses can also play a role. Even a healthy mouth can produce odorous gases in some people due to higher levels of anaerobic bacteria. Pinpointing the source of the problem is key to finding the right solution to reduce bad breath. Below are some of the many causes of bad breath.

1. Poor Oral Hygiene

One of the most common causes of bad breath is inadequate oral hygiene. When food particles aren’t properly removed by brushing or flossing, they become a breeding ground for bacteria to produce the VSCs that cause unpleasant breath. Plus, if plaque − a sticky film of bacteria − builds up, it can lead to gum disease and periodontitis, both of which can cause halitosis.

Practising good oral hygiene − including regular brushing, flossing, and cleaning dental appliances such as dentures − is crucial for keeping your mouth fresh and healthy.

2. Not Cleaning Braces Properly

Braces can contribute to bad breath if proper oral hygiene isn’t maintained. Food particles and plaque can easily get trapped around brackets, wires, and elastics, providing a breeding ground for bacteria that produce foul-smelling compounds. 

Without regular cleaning, this buildup leads to halitosis and potentially even gum disease. To prevent this, it's essential to use the right tools, such as interdental brushes, floss threaders, and orthodontic floss, which help remove food debris and plaque from hard-to-reach areas. Regular brushing with fluoride toothpaste, along with mouthwash, can further help in maintaining fresh breath while wearing braces.

3. Dietary Habits

Strong odours from certain foods, like garlic, onions, and spices, can linger even after digestion, as their compounds enter the bloodstream and are expelled through the lungs. If you’re dieting or fasting, be aware that this can cause halitosis. This is because the breakdown of fat releases ketones with a strong aroma.

4. Dry Mouth (Xerostomia)

Saliva plays an essential role in maintaining oral health by washing away food particles and neutralising bacteria. A dry mouth – which can be caused by medications, health conditions, or simply dehydration − creates the perfect environment for bacteria to thrive, leading to bad breath. Staying hydrated to avoid dry mouth can help reduce halitosis.

5. Medications

Some pharmaceuticals can directly or indirectly cause bad breath. Drugs like antihistamines, antidepressants, and diuretics can reduce saliva production, while others release odour-causing chemicals as they break down in the body. Large doses of certain vitamins or medications for chronic illnesses can also affect your breath.

6. Tobacco Use

Tobacco products are a well-known cause of bad breath. Smoking or chewing tobacco not only dries out and leaves a strong smell in the mouth, it also increases the risk of gum disease, another major contributor to halitosis. 

7. Health Conditions

Bad breath may be caused by underlying health issues. Sinus infections, postnasal drip, and tonsillitis could all be causing your bad breath. Gastrointestinal conditions like acid reflux (GERD) or bowel obstruction can also produce distinctive scents. Smells could be caused by certain diseases such as diabetes, liver failure, and kidney dysfunction. They can release specific chemicals into the bloodstream that are expelled through breathing, resulting in malodorous breath. 

Rarer conditions like ketoacidosis (linked to diabetes), bronchiectasis, and metabolic disorders can also lead to bad breath. These issues often require medical attention to address both the condition and the associated odour.

5 Effective Strategies to Get Rid of Bad Breath

Many sufferers resort to home remedies, chewing gum or mints to mask the smell, but it’s important to address the root causes of halitosis rather than simply masking the symptoms. Here are some proven approaches to tackling the problem:

1. Maintain Good Oral Hygiene

Maintain excellent oral hygiene by:

• Brushing your teeth at least twice daily to remove food particles and plaque. This prevents bacteria from producing unpleasant odours. Make sure you’re familiar with the proper teeth cleaning technique. Replacing your toothbrush every two to three months is also recommended.
• Using a tongue scraper. Bacteria called prevotella on the tongue can cause bad breath. Studies suggest that scraping is more effective than brushing the tongue alone.
• Flossing daily to clean between teeth and reduce plaque buildup. 
• Cleaning dentures, bridges, braces, retainers or mouth guards daily to prevent bacterial buildup. 

2. Stay Hydrated

Since saliva plays a vital role in neutralising bacteria and keeping your mouth moist, stimulate its production by:

• Drinking plenty of water throughout the day.
• Avoiding beverages that cause dry mouth, such as alcohol and coffee.
• Chew sugar-free gum or suck on sugar-free sweets to encourage saliva flow. 

If you don’t produce enough saliva no matter what you do, consult a primary healthcare provider for medical treatments that stimulate saliva production. They may prescribe artificial saliva in the form of gels, lozenges or sprays. 

3. Watch Your Diet

What you eat has a significant impact on your breath. Here’s how you can make adjustments:

• Limit foods like garlic, onions, and spicy dishes.
• Focus on eating healthy foods such as crunchy fruits and vegetables, which can help clean your teeth and gums naturally.
• Avoid sugary snacks and drinks as they create bacterial growth in your mouth.

4. Use an Antibacterial Mouth Rinse

Mouthwash can be a helpful addition to your oral-care routine:

• Opt for antibacterial, alcohol-free mouth rinses to fight bad breath and reduce bacteria.
• Mouthwash containing zinc can neutralise sulfur compounds, addressing the root cause of the odour rather than just masking it.

5. Visit Your Dentist or Orthodontist Regularly

Regular dental check-ups are crucial for maintaining fresh breath and healthy teeth and gums:

• Your dentist can perform professional cleanings to remove plaque and tartar buildup.
• Discuss persistent bad breath when you see your dentist to find out if bad breath is due to underlying dental issues or health conditions.

When to Consult a Healthcare Specialist or Dentist

If bad breath persists despite maintaining good oral hygiene and making lifestyle changes, it may be time to seek professional help to find the cause. Persistent halitosis can be a sign of underlying oral health issues or even systemic conditions that require medical attention. 

Start by visiting your dentist, who can thoroughly examine your teeth and gums for potential problems like gum disease, tooth decay, or infections. If no dental causes are identified, your dentist might recommend consulting your primary healthcare provider to investigate other possible causes, such as sinus infections, digestive issues, or certain medications.

During a professional assessment, your dentist may use both subjective and advanced diagnostic methods. This could include organoleptic testing, where the odour of your breath is rated, or more precise tools like a Halimeter or gas chromatography to measure the VSCs that contribute to bad breath. A diagnosis will help identify the root cause, whether it’s related to oral hygiene, systemic health, or something else entirely. For example, conditions such as diabetes, kidney or liver diseases, or chronic lung infections are known to contribute to halitosis.

Note that in some cases, a person’s experience of bad breath may be psychological rather than physical. Individuals with halitophobia believe they have bad breath even when there’s no evidence of it. This condition often leads to excessive cleaning behaviours and anxiety. If this is suspected and diagnosed, treatment might include cognitive behavioural therapy (CBT) or counselling. 

Conclusion

Bad breath is a common issue, but it doesn’t have to limit your interactions and self-confidence. Brush and floss regularly, stay hydrated, and address dietary or lifestyle factors to take steps toward fresher breath. 

If your breath isn’t improving and the problem persists despite your best efforts, consult a dental or medical professional to find out if an underlying condition is to blame. Addressing halitosis is not just about improving oral health − it’s about restoring your self-esteem and quality of life.

‍