Bad breath is a common problem for many adults often affecting their self-confidence and how they engage in conversations or interact with friends, colleagues and family.
On occasion, bad breath can be a sign of a more serious health problem. Ranging from Gingivitis – treatable gum problems, through to the more serious Periodontitis, which leads to bone loss.
Below are some of the foods that can be the cause of bad breath, those that have a positive impact on breath and a few tips on how to reduce the impact of problematic parts of your diet.
1. TEA AND COFFEE
Both tea and coffee dry out your mouth, leaving you with less saliva. They also have a distinct smell that stays inside the mouth for some time. To help reduce this try drinking at a meal time or if you must have that mid morning cuppa follow it with a glass of water. This helps to rinse the mouth and also replenish moisture levels.
2. ALCOHOL
Drinks that cause the worst smells are those high in sulphites – enter alcohol. Alcohol has a noticeable dehydrating effect, creating the perfect environment for bad bacteria to linger and thrive.
As with tea and coffee, drinking water afterwards can be beneficial, so too limiting alcohol intake where possible.
3. GARLIC and ONIONS
Garlic and onions add depth of flavour to curries, pasta sauces and more, but they are a constant cause of bad breath.
The smell lingers to the extent that it can enter the bloodstream and exit through the lungs, which is why people sometimes have the feeling they are tasting garlic or onion days after eating.
4. PROTEIN
Protein doesn’t necessarily have a smell itself, but it can lead to processes that create bad breath.
If you have too much protein and a high proportion of protein relative to fat and carbohydrate, the body will use this protein for energy. The body’s way of using protein for fuel is called ketosis and the bi-product, ketones, have a pungent smell that cannot be masked by brushing or flossing.
Depending on other dietary needs, it might not be practical or healthy to reduce your protein intake – certainly you should not prioritise breath over other aspects of health. Increasing your water intake can help remedy the impact of a diet high in protein.
6. CANNED FISH
Fish from a can might be a quick and easy lunch, but it will most likely lead to bad breath. Whilst in the can, the fish begins to oxidise and this creates the odour; this a smell that then clings to the mouth long after that lunch time snack.
7. SUGAR
Sugar is the perfect fuel for bad breath causing bacteria. Those looking to tackle bad breath often chew gum as a way to keep the mouth moist – this only works if the gum is sugar free; otherwise you’re simply feeding the bacteria!
8. ACIDIC FOODS
Fruits and vegetables that are highly acidic also create an environment that harmful bacteria love to exploit – this includes sauerkraut, tomatoes, blueberries and grapes. Fruit and veg are essential to a healthy diet, and yet when these contain acid they can wreak havoc on oral health.
4 Foods That Can Fight Bad Breath
Herbs-Parsley, basil and mint all contain oils that can temporarily mask other less enjoyable odours.
Apples can break down the compounds that lead to bad breath, they are essentially a natural mouth cleaner.
Melons are also a superb fruit option as they are high in vitamin C keeps bacteria in check
Greens-Spinach helps neutralise internal PH levels and so counteract bad breath.
As well as spinach, kale, and lettuce can also all be foods that help in the fight against bad breath.
Drinking water helps to keep the mouth hydrated and saliva levels up, denying the bacteria a dry mouth in which they thrive. Water also washes away traces of food which can cause bad smells.
HOW TO AVOID BAD BREATH
It is impractical to follow a diet that contains no foods capable of causing bad breath. But some simple tactics can help you avoid bad breath.
- Be aware of the problem foods. Pair those that may cause bad breath with those that counteract them.
- Drink water, often. Sipping throughout the day is better than gulping occasionally.
- Having sugar free gum. Chewing gum helps to keep saliva levels up, but if the gum contains sugar you will also be feeding the bacteria.
Make sure to brush your teeth twice a day, as well as your tongue because bacteria can stick in all crevices of the mouth and good oral hygiene will reduce this.
Get persistent bad breath checked out by a dentist and your teeth regularly cleaned. Dentists see many patients who suffer from bad breath and they can check whether it is a symptom of something more troublesome than simply your diet. If bad breath is an indicator of gum problems, you want to act promptly to avoid the problem worsening, potentially into damaging periodontitis.
Summary
A balanced diet is important in reducing bad breath and from reading this blog, by following the advice and reducing the main causes from your diet your bad breath should improve, but if in doubt contact your dentist.
