The most common way people look to get rid of bad breath is with mouthwash or mints. It’s important to consider the most commonly known bad breath causes are imbalances in mouth bacteria.
The good news is that with lifestyle changes and natural remedies, you can get rid of bad breath naturally.
I recommend that you try all the approaches in this article to cure bad breath.
However, if your bad breath persists, you need to see your dentist. They will then investigate the cause of your bad breath.
The oral-systemic link can help us identify the root cause of our bad breath. Bad breath can be a sign from the mouth that you have a disease or condition elsewhere in the body. If your condition persists you will need to see a general practitioner.
Let’s explore the causes of bad breath and the natural remedies that can cure it.
Natural remedies to get rid of bad breath #1: Warm Salt Water Rinse
A salt water (saline solution) rinse can prevent the buildup of infectious bacteria in the mouth or throat. The effect is probably due to salt water’s slight acidity. This prevents the ‘alkalizing’ environment that encourages the growth of microbes that cause bad breath.
Salt water is a great, simple home remedy for bad breath.
Natural remedies to get rid of bad breath #2: Zinc
Zinc is an important trace element your body. It’s estimated that over 300 cellular functions, including your DNA, use zinc. This includes the microbiome, including mouth and gut flora.
However, while more studies are needed, zinc seems to stop the build-up of volatile sulfur compounds (VSCs) that can cause bad breath.
You can try a zinc mouthwash or chewing gum to treat your bad breath. Zinc gluconate and zinc citrate have also been shown to have a small effect on oral plaque build-up.
Zinc supplements are thought to help improve immune function too and may help to rebalance the microbiome.
For the common cold, doses range from 4.5-24 milligrams of zinc (gluconate or acetate) in the form of lozenges. These are taken every 1-3 hours for 3-14 days or until symptoms resolve. Always check with your health practitioner before taking higher doses of zinc.
Natural remedies to get rid of bad breath #3: Digestive Enzymes
Your bad breath may be caused by your digestive system. If you have digestive problems and suffer from bad breath too, digestive enzymes may help your digestion.
Digestive enzyme products come from different sources.
The most common are:
Animal-sourced — including pancreatin sourced from ox or hog. This can include betaine
HCL with pepsin
Bromelain and Papain are digestive enzymes contained in pineapple
Other plant-sourced — from probiotics, yeast, and fungi
Natural remedies to get rid of bad breath #4: Cinnamon Chewing Sticks
Cinnamon is known to have antimicrobial action. It’s also proved effective against bacteria that cause oral infections in some studies. Cinnamon is also thought to have thought to have digestive and respiratory benefits, although more research is needed.
Cinnamon chewing sticks also contain fiber that supports microbial diversity in the mouth.
Natural remedies to get rid of bad breath #5: Green tea
Research has found that green tea temporarily reduces malodor due to its antibacterial and deodorant action. This is probably due to the actions of the polyphenols, antioxidants it contains.
You can try drinking 3-5 cups of green tea per day or taking a polyphenol EGCG supplement.
Natural remedies to get rid of bad breath #6: Aloe Vera
Aloe Vera is a natural antifungal and antibacterial plant extract. Research has shown it’s as effective as chlorhexidine mouthwash at reducing plaque. It also boosts the creation of collagen, improving the mouth’s ability to heal.
You can make your own Aloe Vera mouthwash to combat bad breath. Simply boil some water and add aloe Vera gel once it is cooled. You can also add peppermint oil to taste.
Natural remedies to get rid of bad breath #7: Prevent oxygen deprivation
There are two important links between bad breath and lack of oxygen.
Mouth breathing and oxygen deprivation
Your body isn’t designed to breathe through your mouth. It’s designed to breathe through your nose.
Your nasal passages are specially designed to release nitric oxide. This increases blood flow and delivery of oxygen to the cells. In contrast, mouth breathing pulls cold, dry air to the lungs. A lower amount of oxygen is to delivered to your body. Mouth breathing can also reduce saliva flow and allow unwanted microbiota into your mouth and throat.
It’s quite common to breathe through our mouths during sleep. However, many people, especially children, also breathe through their mouth during the day.
If you experience ‘morning breath’ – or bad breath that only occurs on waking – you probably sleep with your mouth open. One way to alleviate this is to train your body to breathe through your nose. You can also use a strip to keep your mouth closed at night to make sure you breathe through your nose.
If you struggle to breathe through your nose, you should consult a sleep specialist, dentist or ENT doctor. They can conduct a full sleep and breathing study.
Nose Breathing Exercise: Hold your tongue to the roof of your mouth, behind your front teeth. Breathe in through your nose, making your belly rise. Breathe in for 3 seconds and exhale for 4 seconds. Do this for 2-3 minutes daily.
Anaerobic bacteria and oxygen deprivation
Bad breath is most commonly caused by anaerobic bacteria in your mouth. These bugs thrive in the absence of oxygen, producing chemicals that cause bad breath.
Hyperbaric oxygen therapy (HBO) can increase your oxygen intake.
In a hyperbaric oxygen therapy chamber, the air pressure is increased to three times higher than normal and pure oxygen is administered. Under these conditions, your lungs absorb far more of the pure oxygen than they would at normal pressure.
Hyperbaric oxygen is known to help gangrene, skin and bone infections and non-healing ulcers. At present, research is limited and mainly confined to sports injuries. However, we know that bacteria that produce bad breath compounds thrive in mouth crevices where oxygen can’t reach.
Natural remedies to get rid of bad breath #8: Hydration
Drink more water. Hydration will help maintain saliva flow and keep your mouth moist, discouraging bacterial growth.
Cut down on diuretics. Diuretics such as coffee, black tea, and alcohol increase fluid loss and may cause dry mouth.
Natural remedies to get rid of bad breath #9: Oral hygiene
Stop nasty bacteria from building up on your gums and teeth.
Oral hygiene. Regular oral hygiene, including interdental cleaning with floss, will help to prevent bad breath.
Brush your tongue. The bacteria that cause bad breath are often found on the topside of your tongue. If you can see a white coating on your tongue, you should remove this debris with a tongue cleaner.
Natural remedies to get rid of bad breath #10: Exercise
Daily exercises help to increase your ventilation and circulation rate. This helps to increase cellular turnover throughout your body.
Exercise has also been shown to be good for maintaining microbiome health. This may help to manage harmful bugs that cause bad breath.
Natural remedies to get rid of bad breath #11: Decrease your stress
Stress can change your body’s odor.
One natural remedy for reducing bad breath may be to get your stress under control. Bad breath is a sign that both your immune system and microbiome aren’t working the way they should.
Chronic stress can damage your immune system and reduce your ability to respond to your environment. Central to this is your microbiome.
Stress as a cause of bad breath may be due to its ability to cause odor. We know stress increases sweat gland activity. These secretions interact with bacteria in your body to create body odor.
However, stress itself may change your body’s bacteria. Research has shown in mice studies that the microbiome can lose diversity when exposed to chronic stress.
Natural remedies to get rid of bad breath #12: Get good quality sleep and rest
Lack of sleep can negatively affect both your immune system, microbiome and stress response. We also know that sleep helps your immune system to effectively ‘remember’ its environment.
Researchers have also found that your gut microbiome plays a role in your diurnal rhythm. If you have bad breath, it’s worth looking at your sleep patterns and trying to ensure you get enough good quality sleep.
Natural remedies to get rid of bad breath #13: Essential oils
Many toothpaste and mouthwashes claim to kill bacteria that cause bad breath. However, we know little about what these products do to the whole microbiome. Natural products with antimicrobial properties may be more effective in preserving ‘friendly’ bacteria.
Peppermint essential oil
For bad breath, try gargling with peppermint oil, a potent anti-microbial that kills off harmful bacteria and leaves the breath fresh. Mix 1-2 drops with water and swish the mixture around your mouth for 30 seconds.
Lemongrass essential oil
Lemongrass has antimicrobial properties that inhibit certain bacteria, both internally and externally. It is also known to be effective against bacterial infections in the colon.
Lemongrass oil may be used as an internal or external preparation. Chewing lemon rind may also be effective.
Eucalyptus essential oil
Eucalyptus oil is well-known for its ability to reduce mucus production. It also boosts the immune system, reduces inflammation, and acts as an antioxidant, antimicrobial and pain reliever.