How to Get Rid of Bad Breath (Halitosis): Scientifically Proven Home Remedies

Bad breath, medically known as halitosis, is an embarrassing problem that can lead to social awkwardness, anxiety, and self-consciousness. Effective remedies for bad breath work by reducing the number of odor-causing bacteria and germs in your mouth. Natural approaches include using saline mouth rinses, baking soda mouthwash, and, most importantly, practicing excellent oral hygiene.

In some instances, permanently curing bad breath requires addressing underlying stomach or oral health issues. If gastrointestinal problems are the root cause, probiotics, digestive enzymes, or activated charcoal may help. For temporary relief, chewing peppermint gum, drinking plenty of water, or rinsing with baking soda can help freshen breath.

If your bad breath is a symptom of gum disease, it's crucial to consult your dentist. Gum disease is a common cause of persistent halitosis, and a dentist can advise on appropriate treatment.

This article will help you understand the common reasons why your breath might smell bad and introduce some of the best natural bad breath cures.

What Causes Bad Breath?

The primary causes of bad breath (halitosis) generally originate in the mouth, not the stomach. Typically, a buildup of bacteria and other microorganisms produces unpleasant odors. Halitosis can result from poor diet, inadequate oral hygiene, or underlying dental and health problems (1).

• Oral Bacteria: Certain bacteria produce sulfuric compounds that can make your breath smell like rotten eggs.

• Plaque and Gum Disease: Plaque on teeth and the tongue can lead to gum disease and inflammation, creating an environment where bad breath becomes chronic (2).

• Dry Mouth (Xerostomia): Saliva naturally cleanses the mouth by rinsing away bacteria. A dry mouth condition often causes "morning breath." Some medications can also indirectly lead to dry mouth, contributing to bad breath (3).

• Certain Foods: Foods with strong odors like onions, garlic, coffee, cheese, and fish are notorious culprits for causing temporary bad breath (4).

• Smoking: Smoking directly causes bad breath and increases the risk of gum disease (33).

Less Common Causes from the Stomach: While less frequent (accounting for only about 10% of persistent bad breath cases), halitosis can stem from gastrointestinal issues (1). These can include acid reflux, upper respiratory infections, or other digestive problems (5). Additionally, tonsil stones, while not in the stomach, can also be a source of bad breath.

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How to Get Rid of Bad Breath: Scientifically Proven Home Remedies

It's important to remember that persistent bad breath or a constant bad taste in your mouth could signal periodontal (gum) disease. In such cases, many of the remedies below may only offer temporary relief until the underlying gum disease is treated.

At the end of this article, you'll find guidance on when to consult a doctor or dentist if natural remedies don't resolve your bad breath.

1. Practice Excellent Oral Hygiene

This is arguably the most crucial step to cure bad breath and ensure fresh breath daily.

• According to the Journal of Natural Science, Biology and Medicine, 90% of bad breath cases are due to poor oral hygiene, including issues like cavities, gum disease, tongue coating, and unclean dentures (34).

• Recommendations: Brush your teeth at least twice a day, clean your tongue, floss regularly, and use a plaque-reducing mouthwash. Dentists emphasize that brushing alone isn't enough; cleaning your tongue is equally vital to remove sulfur compounds and eliminate bad odors (23). Flossing removes food debris that can rot and cause bad breath (23).

2. Salt Water Rinse

Rinsing with a saline solution is a simple and inexpensive way to eliminate odor-causing bacteria.

• The European Journal of Dentistry reported in 2015 that a salt water rinse can help kill oral streptococci bacteria. A clinical trial showed that rinsing with salt water twice daily reduced bacteria in the oral cavity (6).

• How to Use: Dissolve one teaspoon of salt in a glass of warm water. Swish the solution around your mouth for about a minute to kill bacteria and freshen breath.

3. Aloe Vera

Aloe vera's antibacterial properties can help combat bad breath.

• A 2016 systematic review found aloe vera beneficial for various oral conditions, including gum inflammation, oral lichen planus, burning mouth syndrome, and oral candida (7). One study found aloe vera mouthwash as effective as chlorhexidine in reducing plaque-causing bacteria (8).

• How to Use: You can apply aloe vera gel directly to your toothbrush and brush, or dab it on inflamed gum areas. Alternatively, make an aloe vera mouthwash by mixing a teaspoon of aloe vera gel in warm water and swishing it around your mouth.

4. Green Tea

Regularly drinking green tea or using it as a mouthwash can help eliminate oral bacteria and reduce bad breath.

• Scientific research shows that antioxidants in green tea are effective against sulfide compounds linked to halitosis, reducing malodor from the mouth (9). Green tea also contains antimicrobial properties (10).

• Tip: Some researchers suggest consuming a cup of green tea with meals to improve oral microbiota and prevent bad breath after eating (11).

5. Digestive Enzymes (for Stomach-Related Bad Breath)

If bad breath stems from digestive problems, digestive enzymes can help eliminate it for good.

• Halitosis from gastrointestinal issues can result from Helicobacter pylori infections or acid reflux (12). Addressing these digestive problems often resolves bad breath.

• The Journal of Current Drug Metabolism indicates that digestive enzymes can improve various digestive complaints (13), some of which are linked to halitosis (3).

6. Probiotic Supplements

Probiotics can address the root cause of bad breath, especially if it's linked to stomach ulcer infections.

• About 90% of people with H. pylori infections (which cause gastric ulcers) also have bad breath (14). Many studies show certain probiotic strains are useful in treating H. pylori.

• A 2017 systematic review concluded that Lactobacillus strains of probiotics are effective for managing halitosis (15).

7. Activated Charcoal (for Stomach-Related Bad Breath)

Activated charcoal can help fix bad breath originating from the stomach, particularly for conditions like trimethylaminuria, which causes a distinct fishy odor.

• Research shows that consuming activated charcoal can help eliminate fishy breath odors (16).

• Bonus: Activated charcoal toothpaste can also help whiten teeth and remove plaque.

8. Chewing Herbs

Chewing certain herbs can help mask bad breath, especially after consuming strong-smelling foods like garlic and onions.

• Chewing herbs like mint, holy basil, and curry leaves stimulates saliva, which acts as a natural mouthwash, reducing acidity and preventing plaque formation (17).

• Green herbs rich in chlorophyll contain compounds that help treat halitosis and lower oral bacteria (17).

• Try: Parsley, mint, or basil leaves after meals to quickly freshen breath.

9. Cinnamon

Cinnamon is a natural antibacterial spice that benefits dental health by helping eliminate plaque and bad odors.

• Used for centuries as a breath freshener, scientific research supports cinnamon's effectiveness (18).

• A 2017 study found that cinnamon essential oil protects the oral cavity against bad breath-related bacteria, destroying strains that cause halitosis without toxic effects (19). Cinnamon is also antifungal, effective against oral candida (20).

• How to Use: Add 4 drops of cinnamon essential oil to a tablespoon of virgin coconut oil and brush your teeth. (Do not swallow.) Alternatively, you can use cinnamon chewing sticks.

10. Zinc

Zinc is an important mineral linked to fresh breath and good dental health.

• Studies suggest that sufficient zinc levels help prevent the buildup of sulfur compounds in your mouth (21). Lozenges containing zinc have been shown to reduce sulfuric gases in breath (21), which can cause a rotten egg smell.

• Tip: Zinc lozenges can provide quick relief for bad breath and may even help reduce the duration of cold infections (22).

11. Essential Oils

Many essential oils possess antibacterial properties and refreshing scents that can quickly alleviate bad breath.

• Peppermint essential oil: A study found that regular rinsing with a peppermint mouth rinse resolved halitosis in high school students within a week (24).

• Cinnamon essential oil: (As mentioned above) effectively kills bad breath-causing bacteria (19).

• Lemongrass essential oil: A 2015 study showed that rinsing with lemongrass oil reduced oral malodor and plaque-forming bacteria (25).

• Tea Tree Oil: Known for its antibacterial effects in treating oral diseases. Rinsing with a tea tree oil solution can cure bad breath by destroying oral bacteria (26). Important: Do not ingest tea tree oil as it is poisonous if swallowed.

• How to Use: Add 4-5 drops of your preferred essential oil to a glass of warm water. Mix well, swish like a regular mouthwash, and spit out. Do not swallow.

12. Hydrogen Peroxide

Hydrogen peroxide's antibacterial properties can eliminate bad odors originating from the mouth.

• Research from 2016 found that rinsing with 1.5% hydrogen peroxide reduced bacteria linked to gingivitis and gum inflammation (27). It was as effective as chlorhexidine mouthwash for dental health. Some studies also show it helps remedy bad breath (28).

• How to Use: Dilute 3% hydrogen peroxide with equal parts water. Use as a mouth rinse for 30 seconds, 3 times a week, before brushing your teeth.

13. Baking Soda Mouthwash

Baking soda (sodium bicarbonate) can be used to create an effective bad breath-eliminating mouthwash.

• A review of five clinical studies showed baking soda is effective at removing plaque (35). It also possesses antibacterial and antimicrobial properties (36).

• As an alkaline substance, baking soda neutralizes mouth acids, reducing the risk of tooth decay and gum disease.

• How to Make: Mix 1 teaspoon of baking soda in a cup of warm water. Swish for 30 seconds and spit out.

14. Drink Plenty of Water

If you constantly experience bad breath, ensure you are adequately hydrated.

• Lack of fluids can thicken saliva, leading to more concentrated and unpleasant odors from your mouth. Aim to drink around 2 liters of water daily.

15. Avoid Foods that Cause Bad Breath

Since most bad breath originates in the mouth, avoid foods known to cause it.

• Sulfur-containing foods like garlic and onions can make breath smell for hours (2). Highly-spiced foods can also cause distinct unpleasant odors.

• To Neutralize Garlic Breath: The Journal of Food Science reports that drinking milk is effective, especially before eating garlic (30). Eating parsley, spinach, mint, or raw apple can also help neutralize garlic breath (31).

When to See a Doctor

In some cases, the only way to permanently get rid of bad breath is to consult a healthcare professional.

• If you've tried many home remedies and your breath still smells, visit your dentist for a checkup. They can identify signs of gum disease or tooth decay (32).

• If bad breath is accompanied by mouth sores, pain when chewing, white spots on your tonsils, or a fever, you should see your doctor (4).

• If you've started new medication and notice a change in your breath, check if halitosis is a potential side effect.