Diet and Bad Breath: What You Eat Matters

Is your diet giving you bad breath? 

When it comes to bad-breath-causing foods, we all know the obvious ones – garlic, onions, and coffee can make your breath more stinky than sweet. Did you know that your overall diet could also be to blame?  

From sulphuric foods to skipping meals, there are several diet-related reasons that you might have bad breath. Here’s what could be causing it. 

Gassy foods 

Bad breath is often caused by foods that take a long time to break down in the stomach. This is because slow-digesting foods produce a lot of gas, and this increases the amount we need to burp. Foods like garlic and onion are particularly bad because their sulphuric compounds are absorbed into the bloodstream. This causes our breath to smell when we exhale.  

These slow-digesting foods might be making your bad breath more apparent: 

• Cruciferous vegetables: Broccoli, cabbage, Brussel sprouts, and cauliflower contain high levels of fibre which are slow to break down in the stomach. 
• Beans and legumes: These are high in fibre and starch, which are hard for the body to break down and increase stomach gas.
• Carbonated drinks: Fizzy drinks, alcohol, and beer release gases into the digestive system. These can make you burp, releasing food smells when you exhale. 
• Fried foods: Fried foods are often high in fat which can also increase burping. 

Skipping meals 

Saliva helps break down food and wash away particles that aid digestion. While a dry mouth doesn’t directly cause bad breath, it allows odour-producing bacteria to build up on the tongue and create unpleasant smells as they decompose. 

Coffee and alcohol 

Coffee and alcohol both have a dehydrating effect and reduce how much saliva we produce. They also both produce pungent-smelling compounds as they are metabolised, which are exhaled through the lungs.   

Sugar and salts 

Bacteria feed on the food in our mouths, and as they multiply, they produce unpleasant smells. A diet high in sugar and salt gives bacteria plenty to feed on. Both sugar and salt also contribute to gum disease and tooth decay – other common causes of bad breath.  

The Keto diet 

Keto is a popular diet that can help some people manage their weight. A low-carb or keto-diet encourages your body to burn fats instead of stored carbs for energy. The only thing is, when your body goes into ketosis, it can produce a fruity, acetone smell known as ‘keto breath.’ 

Nutritional deficiencies 

A lack of nutrients can cause problems in the body that lead to halitosis or bad breath. A lack of iron can impact saliva production, decreasing the amount of natural cleaning your mouth does each day. Deficiencies in vitamin B6 have also been linked to periodontal disease, which causes bacterial buildup (another cause of bad breath).  

Fasting through the day 

Like Keto, fasting has become a popular way of maintaining or losing weight. Fasting can cause bad breath as it reduces the amount of saliva produced each day. If you want to avoid bad breath while fasting, make sure you drink plenty of water. This will help wash away the bacteria that build-up in your mouth.  

When to see a dentist for bad breath 

It’s normal to have bad breath from time to time, particularly if you’ve just eaten. If you’re worried about your breath, you can make a few easy lifestyle adjustments, as these can often help. Try: 

• Brushing your teeth for a full two minutes 
• Using an electric toothbrush for a full mouth clean
• Replacing your toothbrush head every three months
• Flossing every day
• Using a tongue scraper or brushing your tongue 
• Drinking more water, especially after each meal   

If you still have bad breath after these changes, you might have halitosis–bad breath caused by bacteria in the mouth. Halitosis is often caused by a buildup of bacteria on the back of the tongue but can also be a sign of an underlying medical problem, such as gum disease. Book an appointment with a dentist for a full checkup. 

Book an appointment 

Halitosis, or bad breath, can affect your self-confidence and make you reluctant to get close to others. While it can feel embarrassing, it’s usually very treatable. Book a hygienist appointment in the first instance if you’re concerned about your breath. The friendly Gentle Dental team can help with a booking today and your hygienist can recommend the best course of treatment to have your breath smelling minty fresh!