14 Common Reasons Causing Bad Breath (and How to Freshen Up)

Bad breath, or halitosis, is usually harmless, but it can be embarrassing and inconvenient.

The main cause of bad breath is the bacteria in our mouths. These bacteria break down food particles that are left in our mouths, on our teeth, gums, and tongue. This process releases sulfuric compounds, which have a bad odor.

Ayurveda, an ancient Indian medicine, suggests that poor oral hygiene and digestive problems are the primary causes of bad breath.

Here are 14 common causes of bad breath, along with some tips for freshening up:

1. Just Woke Up

When you first wake up in the morning, your mouth may feel dry and your breath may be unpleasant. This is because during sleep, your body is busy detoxifying, repairing, and regenerating tissues. The bacteria in your mouth are also quite active, due to the fact that saliva production slows down during sleep. Without saliva to clean the mouth and keep pathogens from thriving, there can be a buildup of bacteria after sleeping.

Solution:

If you have morning breath, there is no need to worry. This is normal for most people and can be reversed with simple morning oral hygiene practices like oil pulling.

2. Mouth-Breathing

Chronically breathing through the mouth may lead to dry mouth by inhibiting saliva production. This, in turn, can cause bad breath.

Dry mouth is a major cause of bad breath. If the mouth is overly dry from mouth breathing, then it loses its ability to properly eliminate leftover food particles.

One German study actually showed that those who spent a lot of time in physical training were more likely to have cavities – which can be a cause of bad breath. The researchers considered that the heavy mouth breathing results in low saliva production.

Solution:

While breathing may be simple, many people do it only automatically. Better to practice more conscious breathing, particularly during exercise. It’s best to take deep breaths from the diaphragm through the nose to avoid dry mouth.

3. Stinky Foods

Bad breath can be caused by the foods we eat. Common stinky foods like garlic and onions are infamous for producing unwelcome breath. However, there are also other culprits, including certain spices and cruciferous veggies like cabbage, cauliflower, and Brussels sprouts. These foods are also high in sulfur, which can produce an unpleasant odor.

As we will discuss later, bad breath can stem from the digestive tract, so while these foods may not be unpleasant to taste, burping them up later can produce an off-putting sulfur smell. When you eat these particular foods, the sulfuric compounds are absorbed into the bloodstream then into the lungs, where they can be expelled even hours after consuming them.

Solution:

Chew sugar-free gum after a particularly stinky meal. This stimulates the production of saliva to prevent foul mouth odors.

4. Smoking

Smoking not only increases the amount of odor-producing compounds in a person’s mouth and lungs, but the habit can also dry out your mouth, leading to lower saliva production, according to a 2004 review by researchers from Hong Kong.

Solution:

This can lead to a whole host of other problems, like bad breath, increased risk of cavities, and gum disease. We’re not going to run down the laundry list of why it’s bad for your health, but here is a good place to start if you’re trying to quit.

5. Medication

Dry mouth is a side effect of certain medications, like antihistamines, diuretics, antipsychotics, and muscle relaxants. This can reduce the amount of saliva your mouth produces and increase the bacteria camping out there.

Solution:

You can clean your tongue with either a toothbrush or a tongue scraper to remove the bacteria that causes smelly breath.

6. Sinus Infection/Cold

The mucus in your nose helps to filter foreign particles from the air you breathe in – this is a good thing. However, when this mucus builds up at the back of your throat because of allergies or a cold, it can be a problem.These particles can then enter your mouth and settle on your tongue, causing bad breath. If you have a sore throat as well, this can make the problem even worse.

Solution:

The best solution is to use a saline nasal wash to clear your nasal passages. If the problem persists, however, you should see your doctor.

7. A Low-Carb Diet

Bad breath is a common side effect of a low-carb diet. If you’re on a low-carb diet and noticed an increase in bad breath, there are a few things you can do to mask the odor.

Solution:

Chewing sugar-free gum and drinking plenty of water will help reduce the amount of bad breath.

8. Cavities

It’s no secret that a build-up of plaque can lead to cavities. What you may not know is that cavities can also cause bad breath. When food gets caught in cavities, it can produce an unpleasant odor.

Solution:

To prevent cavities and keep your breath smelling fresh, practice good oral hygiene habits. So be sure to brush, floss, and tongue scrape regularly for fresh breath.

9. Dental Appliances

We’re not just talking about braces. Orthodontic appliances like dentures and fixed bridges can be difficult to maintain, too. (Research also shows that dental appliances are linked with higher amounts of plaque accumulation—which is why a good cleaning regimen is so important.) 

Solution:

It’s important that you clean them every day, as they’re also prime magnets for food particles, which can become lodged in the material.

10. Alcohol

Alcohol can cause bad breath, even if you brush your teeth and drink water afterwards. A 2007 study found that people who drink alcohol have worse breath, even if they fasted overnight and brushed their teeth in the morning. Alcohol dries out your mouth and triggers a smelly odor when metabolized by your body.

Solution:

If you find that you get smelly breath after drinking alcohol, it is best to stick to a limit. Also, drinking water in between alcoholic beverages not only helps keep bad breath at bay, but also helps control your alcohol intake. 

11. Heartburn or Acid Reflux

The vast majority of halitosis sufferers have bacteria in their mouths- but researchers also strongly suspect that a minority of people have bad breath caused by disorders such as gastroesophageal reflux disease ( also known as GERD).One study published in the Oral Diseases journal in 2007 revealed that people with GERD are more likely to have bad breath than those with other digestive problems. This is possibly because GERD can damage throat tissue.

Solution:

To prevent bad breath associated with GERD, avoid consuming spicy foods, alcohol, coffee, and fruit juices. Eat plenty of fiber-rich foods to keep digestion running smoothly and prevent reflux. Choose still water over sugary drinks- it’s better for your stomach and helps wash away bacteria.

12. Strep Throat

Your breath can smell bad if you have a strep infection, because the bacteria can cause an odor. Plus, some types of sinus infections can turn into bacterial infections that produce pus-like mucus, which can also be smelly.

Solution:

To get rid of the bacteria in your mouth, brush your teeth daily, scrape your tongue each time, and gargle with water after each meal.

13. Poor Digestive Health

Bad breath and body odor are just the tip of the iceberg when it comes to health problems associated with an imbalanced gut. A healthy gut is crucial for optimal overall health, and studies show that an estimated 80 percent of your immune system is located in your gut. The ratio of good and bad gut bacteria is a crucial indicator of the condition of your health.

You might not think that your gut has anything to do with your teeth, but it actually has a big impact on your oral health. Your gut should have a balance of somewhere near 85 percent good bacteria and 15 percent bad. An imbalance between good and bad bacteria can predispose you to a wide number of health problems more serious than bad breath and body odor.

Solution:

Reseeding your gut with beneficial bacteria is essential for optimal health and disease prevention. You can achieve this by following a few simple steps:

1. Eat a diet that is rich in fiber. Fiber helps to promote the growth of beneficial bacteria in the gut.

2. Include fermented foods in your diet. Fermented foods, such as yogurt and sauerkraut, are an excellent source of probiotics.

3. Take a high-quality probiotic supplement. Probiotics help to restore the balance of gut flora.

Following these steps will help you achieve a healthy balance of gut flora, which will in turn help to prevent bad breath and other health problems.

14. Compromised Immunity

The human body is constantly under attack from foreign invaders, but luckily our immune system is always on the job, building up antibodies to protect us from these pathogens.However, sometimes our immune system can be weakened, whether from autoimmune disorders or just from a general lack of sleep or good nutrition. When this happens, we may be more susceptible to bad bacteria in our mouths, which can lead to halitosis.

Solution:

So if you’re concerned about your oral health, be sure to take care of your overall health as well. Eat right, get enough sleep, and exercise regularly to keep your immune system strong.

Conclusions

If you have bad breath, it could be due to one of these 14 reasons. Be sure to see your dentist to rule out any dental causes, and see your doctor if you think it could be due to a medical condition.