It’s no secret that garlic and onions can lead to some pretty gnarly bad breath—but if you avoid these foods and your breath still stinks, it’s time to dig deeper into the sneaky saboteurs that could be causing it.
“Chronic bad breath can be very frustrating, even more so when you’re trying to fight it but can’t figure out what the culprit is,” says North Carolina-based dentist Bobbi Stanley, DDS. For some people, bad breath can be genetic, but for others, it could be a part of your daily routine that you’re not even realizing—like regularly eating certain foods that aren’t typically known for their breath-ruining skills.
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Below are eight foods that might be contributing to your bad breath, and easy fixes you can bust out when you’re nowhere near your toothbrush:
1. Citrus Fruits
Odor-causing bacteria love an acidic environment, so by eating a lot of citrus fruits, you’re basically inviting bad breath to stick around—especially if you’re prone to acid reflux, which can cause acids to flow back into your throat and cause a foul scent, says Stanley. Besides being more mindful of how often you eat acidic foods, consider popping a sugar-free candy post-citrus to freshen your breath. (Emphasis on sugar-free, as bacteria also love to feast on sugar.)
2. Protein
Eating an excessive amount of protein (say, while on a high-protein diet) can lead to bad breath, thanks to the body producing ammonia while breaking it down during the digestive process. The odor ends up escaping through your mouth, and is often said to smell similar to cat pee. (Gah!) “It’s important to keep track of how much protein you’re consuming and be careful not to overdo it,” says Julia Faigel, DDS, owner and clinical director of Dr. Dental. To help balance the scales when a toothbrush isn’t within reach, try noshing on foods that contain zinc (spinach, pumpkin seeds, chickpeas), which can help control plaque and reduce bad breath, says New York-based endodontist Adam S. Harwood, DMD.
3. Canned Fish
Unlike fresh fish, canned fish (like tuna and salmon) has had time to oxidize and react to other elements. “What we describe as ‘that fishy smell’ comes from a compound found in fish called trimethylamines,” says Harwood. “Unless they bind with some other liquid, they tend to linger in the mouth, giving off an unsavory smell.” (In a word, yuck.) Acidic juice from lemons, oranges, or vinegar can help these compounds bind with water, which allows you to eliminate them from your mouth by having a drink—but if these ingredients aren’t handy, chewing a stick of sugar-free gum can help reduce some of the offending particles, says Harwood.
4. Cheese
“Most dairy products, including cheese, contain amino acids that react with your oral bacteria to produce sulfur compounds that can make your breath sour,” says Harwood. “As these bacteria feast on the milk solids, they create excess hydrogen sulphide.” The result? A mouth that smells like rotten eggs. Mouthwash won’t do much in this case, says Harwood, but brushing with a fluoridated toothpaste will help kill the offending bacteria that’s causing the stench. If you can’t brush right away, drinking water can help wash away the bacteria and particles that are camping out in your mouth, says Faigel. And being that floss is such a travel-friendly hygiene product, keep some thread on hand to quickly evict any dairy-themed particles that are hiding in the crevices of your teeth.
5. Pasta Sauce
Much like citrus fruits, the acidity from tomatoes can cause a buildup of acids in the mouth and foster the growth of bacteria, says Paul Sussman, DMD, cosmetic dentist at the Center for Cosmetic Dentistry in New York. These pesky bacteria can result in bad breath. When you’re having your next pasta with red sauce, keep a glass of water handy to sip during dinner to keep your mouth rinsed and the bacteria under control, says Sussman.
6. Peanut Butter
Peanut butter is an excellent source of protein—however, its paste-like consistency makes it difficult for saliva to break the proteins down once they’re in your mouth. And because of how sticky it is, peanut butter can stay in your mouth for hours between brushings. “Bacteria thrive on protein, so the abundance provided by peanut butter makes it a prime cause of bad breath,” says Illinois-based dentist Preet Sandhu, DDS. The next time a PB craving strikes, consider keeping a travel-sized oral rinse nearby, which can help remove remnants, reduce bacteria, and freshen breath all at once.
7. Horseradish
“Like most root vegetables, horseradish contains a chemical compound, isothiocynate, which sticks around well after the spread is consumed,” says Haywood. Because drinking water usually aggravates the situation and can cause discomfort, consuming mint may be the most effective way to combat this particular compound, he adds. After enjoying this potent condiment, drink mint tea or chew on some (sugarless) mint gum to help level things out until you meet up with your toothbrush.
8. Coffee
Coffee has a drying effect on the mouth, which reduces saliva flow and allows foul-smelling bacteria to not only grow, but linger longer, says Harwood. The best way to balance the scales is to stay hydrated—say, for every cup of coffee you drink, guzzle a glass of H20. “The water acts as a constant cleansing agent and dissolves stinky substances, says Harwood, like those created by coffee
Got bad breath? You may want to take a look at your diet.
If your dental hygiene is great — you brush your teeth twice a day, floss once a day, and clean your tongue — your bad breath could be linked to your diet.
Certain foods can taint your breath for hours and contribute to dragon breath in other ways. Here are some of the culprits:
Garlic and onions. “Garlic and onions top the list when it comes to halitosis,” says Lisa Harper Mallonee, MPH, RD, associate professor at Texas A&M Health Science Center Baylor College of Dentistry.
That’s because the smelly sulfur compounds in garlic and onions linger in your mouth and are absorbed in the bloodstream and expelled when you exhale.
Coffee and alcohol. Coffee and alcoholic drinks create a favorable environment for oral bacterial growth. They also have a drying effect, which reduces saliva flow and allows foul-smelling bacteria to linger longer.
Several other foods – including dairy products, a diet heavy in meat, orange juice, and soda – sometimes get talked about as bad breath triggers. Mallonee says she doesn’t have “any sound scientific evidence” about that.
Paul Vankevich, DMD, an assistant professor at Tufts University School of Dental Medicine, agrees. Any food or drink, he says, could briefly cause breath odor if it’s allowed to linger in the mouth. “This is insignificant and non-consequential,” Vankevich tells WebMD in an email. Brushing your mouth and your tongue gets your good breath back.
There are many moments in life when you want to look and feel your best. Before a big interview or a date, you’re ready to let your inner confidence shine, so the last thing you want to think about is the fact that you decided to chow down on a garlic-infused fish sandwich at lunch and now, your breath is anything but minty fresh. There are just certain foods that are reserved for a special time and place because otherwise, they will make your breath extra smelly.
Read on to find out the best foods that will score you major fresh breath points on your interview or date—and the absolute worst foods that won’t do you any favors. Plus, keep an eye out for these foods that stain your teeth, too.
And for more, don’t miss these 15 Classic American Desserts That Deserve a Comeback.
First, The Best Foods For Your Breath
1
Apples
An apple a day may help keep the doctor away, but it won’t accidentally keep away friends and colleagues; apples are a powerful ally in the fight against bad breath! This due in part to their natural detergent properties. “Apples have been shown to be one of the best foods for breaking down odorous compounds, thanks to their polyphenols,” says Abbey Sharp, R.D., and blogger at Abbey’s Kitchen. “They are also one of the best foods for collecting anything stuck in your teeth that may collect bacteria.”
2
Fresh herbs
“Fresh herbs like parsley, basil, and mint can help mask bad breath with the strong oils that they contain,” says Leah Kaufman, MS, RD, CDN of Leah Kaufman Nutrition. She explains that the strong oils contained within them help to overpower nose-offending scents. Sally Cram, DDS, a Washington, DC-based periodontist and spokesperson for the American Dental Association, backs up Kaufman. “These herbs can act as a mouthwash to temporarily mask odors,” she says.
3
Ginger
While ginger is great for settling the stomach, it also has the powerful effect of neutralizing bad breath. Eating a piece of ginger after your meal can cleanse your palate, leaving your mouth feeling fresher. It’s one of the most underrated foods if you ask us!
4
Greens
The dream team of spinach, lettuce, and kale are great for fighting bad breath. They help balance your internal pH levels and keep alkaline levels low, which in turn helps prevent dry mouth (another cause of bad breath).
5
Melons
Melons provide a great deal of vitamin C, which creates a not-so-friendly environment for the bad bacteria in your mouth to thrive. Not to mention, it’s high in water content, which hydrates the mouth and keeps bacteria at bay.
6
Cinnamon
Cinnamon oil has been found to break down volatile sulfurous compounds—aka the cause of your stinky breath in your mouth, says Sharp.
7
Green tea
Seriously, what can’t this superfood—er, drink—do? Research shows that green tea contains deodorizing properties that can help banish smells in your mouth. A study from 2012 found that green tea’s polyphenols also work to kill any bad bacteria in the mouth. And it just doesn’t destroy stinky breath; green tea can also protect your chompers from tooth decay and against certain times of mouth cancers. Oh yes, and it’s a weight loss superstar, too.
8
Fennel seeds
A bad breath remedy in India is to chew on some fennel seeds. The act of doing so not only increases saliva that washes away bacteria from your mouth, but the seeds also help neutralize offensive odors and aid digestion. That’s not all: Fennel oils have antibacterial properties as well, fighting germs that cause bad breath.
9
Whole milk
“We found that drinking beverages with high water and some fat content, like milk, may help reduce garlic breath and mask the garlic odor during eating,” says researcher Sheryl Barringer, Ph.D. It was found that both fat-free and whole milk reduced the sulfur compounds in garlic that are the cause of its strong smell; whole milk got the best results. It’s thought that this may be because fat is more effective at neutralizing odors. Dairy can be a problem, though; keep reading to find out why it’s on the worst list!6254a4d1642c605c54bf1cab17d50f1e
10
Water
“Usually, the bad bacteria are kept at bay because we have a lot of salivae constantly cleaning out the mouth,” says Alexandra Napoli, a certified holistic health coach. One of the biggest culprits of bad breath is a dry mouth, which is when bad bacteria thrive. Guzzling down water will not only keep your saliva production going, but it can also wash away any pieces of food that are lingering in your mouth. And for your H2O information, stop worrying that drinking water will put on water weight.
11
Yogurt
“Sugar-free yogurt has a probiotic effect that helps the [good] bacteria in your mouth flourish,” Napoli says. And we have the science to back it up: A study back in 2005 found that participants who ate sugar-free yogurt for six weeks saw a decrease in levels of volatile sulfide compounds and plaque and gingival indices.
12
Vitamin C
Foods rich in vitamin C, such as strawberries, and oranges, are great for defeating stinky breath. According to Napoli, the vitamin C is so powerful that it creates an environment that’s bad for bacteria to grow.
Now, The Worst Foods For Your Breath
1
Garlic
Garlic’s strong smells don’t just immediately impact your mouth; it can make your bad breath linger. It’s high in sulfur, which can also enter your bloodstream after eating, and exit through your lungs, which is why some people feel like they taste garlic for days after eating it.
2
Onions
Yep, it’s another vegetable that’s notorious for causing stinky breath. Onions also contain high sulfurous compounds that can give you bad breath for days, similar to garlic. “When these sulfurous compounds enter your blood system, you can get a double whammy of bad breath coming from your mouth and lungs,” Napoli says.
3
Coffee
As life-changing as coffee may be, chugging it before a big interview or meeting is a major no-no. Coffee has a powerful smell that sits in the mouth, says Napoli. So skip the cup of joe and opt for green tea instead.
4
Alcohol
Alcohol is a diuretic, which can dehydrate your body. Meanwhile, it decreases your levels of saliva, leaving your mouth the perfect environment for bad bacteria to hang. However, vodka has properties similar to mouthwash that can kill bacteria, so that’s something to keep in mind.
5
Protein
Yes, protein is good for you, and that’s why we rave about it all the time. But eating too much of it can cause your breath to smell baaaad. “When you don’t eat enough carbs, the body burns fat and protein for fuel. It does so by a process called ketosis. Unfortunately, ketones have an awful smell that cannot be masked by brushing or flossing,” says Isabel Smith, RD. Cutting back on your daily dose of protein and upping your carbs can remedy the issue, as can doubling your water intake.
6
Sugar
Better hold off on that Trident. According to Napoli, sugar is a really easy fuel source for bacteria, causing it to multiply (and stink up your mouth). So, unless those mints or gum say “sugar-free” on the label, they’re not going to keep your breath smooch-ready.
7
Cheese
It turns out that wine and cheese aren’t as sexy as they sound. Dairy products are packed with sugar—and when you eat a lot of sugar-filled dairy products, that can cause a lot of unwanted odors in the mouth.
8
Canned fish
Any fish that comes out of a can is going to carry a stench. And when you lunch on tuna, that smell isn’t going to disappear. When fish gets tinned, it begins to oxidize, which is why they have a scent. This smell clings to your mouth, giving your breath an unpleasant fishy odor. No thanks!
9
Horseradish
This is probably one of the worst foods you could eat before a makeout session. Horseradish contains a super pungent chemical called isothiocyanate which has an, um, unique odor.
10
Tomatoes
Foods high in acid can do some serious mouth sabotage. “Odor-producing bacteria thrive in an acidic environment, so it’s best to avoid eating an excessive amount of acidic foods like citrus and tomatoes if you can’t wash out your mouth soon after,” says Sharp.
And for more, check out these 108 most popular sodas ranked by how toxic they are.
