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8 Natural Ways to Get Rid of Bad Breath: Cure Mouth Odour Permanently

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Key Points

  • Poor oral hygiene is the leading cause of bad breath.
  • Most cases of mouth odour originate in the mouth but sometimes, mouth odour may be caused by underlying health conditions
  • Brush your teeth twice daily, floss, and scrape your tongue to maintain good oral hygiene.
  • Drink plenty of water to hydrate and prevent a dry mouth.
  • Eat fruits and vegetables to naturally neutralize bad breath and promote saliva production.
  • Baking soda, apple cider vinegar, cinnamon, and salt water solution are natural antibacterial mouthwashes to help get rid of bad breath.
  • Seek medical help if you suspect your bad breath is caused by an underlying health condition.
  • With consistent oral hygiene and natural remedies, you can get rid of bad breath permanently.

Only a few things are more embarrassing than dealing with mouth odour, especially with the social stigma that accompanies having bad breath.

Usually, when the lips are closed for a relatively long time (especially during sleep), the lack of air circulation in the oral cavity can result in an unpleasant smell coming from the mouth. This could explain why your breath is not as fresh as you would want when you wake up in the morning.

This is very normal.

However, if after brushing your teeth, you still notice an enduring foul smell emanating from your mouth, you are right to be concerned.

In this article, we outline the few causes of bad breath (Halitosis) and present natural remedies you can use to permanently get rid of mouth odour.

Whether you noticed the bad breath on your own or it was pointed out by other people, detecting mouth odour is the first step to seeking a solution to this preventable condition. Not just a first step but a huge one because most bad breath sufferers are usually unaware of their condition. And there’s nothing to be ashamed about that.

As a matter of fact, according to The Guardian, it is estimated that 1 in 4 persons have mouth odour regularly. So, you see? You are not alone!

Good news: The solutions below will help you discover the causes of your mouth odour and remedies to cure them permanently.

The Science Behind Bad Breath: Understanding the Causes

Waking up with a bad breath is very normal. Well, there’s a reason for that and it’s more disgusting than you think. When you sleep, your mouth produces less saliva, leaving your mouth dry and enabling an environment for bacteria to thrive.

These bacteria eat the food particles and dead cells in your mouth. After eating all of that, these bacteria leave a waste that contains sulfur, and this is why your mouth exudes a potent odour in the morning when you wake up.

Basically, the sulfur-producing bacteria in the tongue and throat are the major causes of bad breath. However, there are other causes of bad breath which include;

Poor Oral Hygiene:

This is the leading cause (and fons et origo) of bad breath. When the teeth and tongue are not cleaned appropriately and frequently, bacteria can begin to develop in the mouth leading to bad breath.

Food particles remain (and rot) in the mouth, on the gums, tongue, and teeth, creating a breeding ground for bacteria. This makes the mouth have a bad odour and taste.

Without regular brushing and flossing, the bacteria in your mouth will keep growing and create plaques (a thin film of bacteria) on your teeth. If you do not brush (at least) twice a day, the plaque buildup produces an offensive odour and leads to tooth decay.

Tip: If you don’t have mouth odour, this is the best time to follow these routines to guard against odour buildup.

Not Cleaning the Tongue Properly:

Many people do not pay due attention to the tongue while brushing their teeth. Cleaning the tongue is as important as brushing your teeth. Tiny food particles are known to rest at the back of the tongue. If not correctly (and regularly) removed, it can harbour bacteria thereby resulting in bad breath.

Additionally, the bacteria responsible for halitosis form on the tongue and cause an unpleasant smell. Cleaning your tongue effectively and regularly while brushing will keep your breath fresh. It will help to use toothbrushes that have built-in tongue scrappers.

Tip: Your tongue should not be white after brushing. It has to be reddish in colour.

Prolong usage of a particular toothbrush:

When the bristles of your toothbrush
8 Natural Ways to Get Rid of Bad Breath: Cure Mouth Odour Permanently 8

Quick question; How often do you change your toothbrush?

You must not wait till the bristles on your toothbrush are frayed before you can buy a new one.

When you don’t change your toothbrush regularly, bacteria and germs build up in the toothbrush and your mouth. Ergo, not changing your toothbrush regularly leaves you vulnerable to infections and plaque buildup.

Additionally, the bristles of the toothbrush begin to wear down, making them less effective at cleaning your teeth. It is recommended that you change your toothbrush every three (3) months.

Tip: Throw that old toothbrush away and get a new one today!

Your Diet can be a Source of Bad Breath:

Little particles of food are bound to get stuck between your teeth when you eat. However, certain foods you eat are linked to bad breath. Garlic and onions are very good examples of such foods. When you take foods that are rich in garlic, onions, or locust beans, the smell of these ingredients remain in your mouth even after eating them.

There’s a simple reason for this.

When your body digests these foods, they release sulfur compounds as they get absorbed into your bloodstream. Eventually, when the blood gets to your lungs it will give your breath an unpleasant smell. Therefore, you should brush your teeth and tongue thoroughly after such meals.

It is nearly impossible to cut back on garlic, onions, or locust beans, since they are a big part of our dishes. Fortunately, there is a remedy for this situation. If you cannot avoid taking onions or garlic, use apple cider vinegar as a mouthwash to neutralize the odour after each meal.  Simply pour one capful of apple cider vinegar into a glass of water and swish it around your mouth.

Leaving your Mouth Dry:

17 Home Remedies For Dry Mouth Preventive Tips
8 Natural Ways to Get Rid of Bad Breath: Cure Mouth Odour Permanently 9

A dry mouth (Xerostomia) is an excellent recipe for mouth odour. Our saliva performs a unique function of cleansing the mouth. The mouth cannot cleanse away the food particles (and itself) when saliva production is very low. Therefore, never allow your mouth to be dry, especially if you are dealing with bad breath.

Drink lots of water to keep your mouth moist. And if you can, you could chew a sugarless bubblegum to stimulate saliva as well.

Most cases of mouth odour originate in the mouth. However, bad breath may occasionally be caused by underlying health conditions like;

  • Periodontal disease
  • Diabetes
  • An liver or kidney disorder
  • Chronic bronchitis
  • Chronic sinus infection
  • Tooth decay
  • Postnasal drip
  • Gastrointestinal disorders
  • Respiratory infections (Infection of the windpipe, lungs, or nose)
  • Gum disease

Natural Remedies to Get Rid of Bad Breath

Natural remedies to get rid of bad breath
Natural remedies to get rid of bad breath

You know you have halitosis (bad breath) when the odour from your mouth is socially offensive. Having (persistent) bad breath is super embarrassing and it can sap out the confidence in you.

Fortunately, there are natural remedies that can help you get rid of bad breath permanently. These effective and natural remedies not only eliminate the root causes of halitosis but also promote overall oral health. With these powerful homemade solutions, you can get rid of bad breath and say goodbye to the embarrassment that comes with it.

Maintain Good Dental Hygiene

The truth is that simple oral hygiene measures can handle many cases of mouth odour. Research studies show that the common cause of mouth odour is poor oral hygiene.

Hence, to maintain a healthy mouth and prevent bad breath, brush your teeth and scrub your tongue twice daily (morning and night) for two minutes, especially after every meal. Also, floss regularly (at least once daily) to prevent food remnants sticking in your teeth and causing odour. You can even use an antibacterial mouthwash as part of your dental routine.

This practice will prevent plaque buildup, decay, and bad breath. Additionally, bacteria accumulate on the tongue and cause an unpleasant smell. Therefore, scrub your tongue as often as you brush to remove the thin layer of bacteria film.

Drink Water Regularly

Man drinking water
Man drinking water

A dry mouth causes mouth odour and occurs when the salivary glands don’t produce enough saliva. A hydrated mouth is very important because saliva helps keep the mouth clean and without it, bacteria can develop.

Naturally, your mouth dries up when you sleep, which is why you typically wake up with bad breath. However, a dry mouth is caused by several things such as medications, diet, or medical conditions. Nevertheless, the most common cause of dry mouth is dehydration.

The best and easiest way to protect against a dry mouth is to hydrate regularly with water. Drinking water frequently encourages saliva production and helps you get rid of bad breath. So start and end your day with fresh glasses of water.

There is no rigid or strict amount of water that you should drink, however, aim for (at least) eight glasses of water daily.

Have Fruits and Vegetables Handy:

Balance Your Diet And Improve Your Life
8 Natural Ways to Get Rid of Bad Breath: Cure Mouth Odour Permanently 10

If you notice that you always have bad breath, try having fruits (like oranges and apples) and vegetables at all times. This is one easy and fun way of maintaining a fresh breath all day long. Not only do fruits naturally help to get rid of bad breath and freshen your breath, but they also help your mouth produce enough saliva which in turn aids oral cleansing.

Salt and Warm Water Solution.

A simple (and efficient) way to get rid of bad breath is to drink a salt and warm water solution. Get a glass of warm water and add a pinch of salt to it. Swish it around your mouth for 25-30 seconds and pour it out. Repeat it twice or thrice, and the bad breath is gone!

Green Tea

Green tea is very rich in antioxidants and is a potent remedy to get rid of bad breath. Green tea has a very special antioxidant which improves the health of gum tissues. It’s called the Epigallocatechin-3-gallate (EGCG).

What the EGCG does is it triggers the gum cells to release an antimicrobial chemical that targets the bacteria (Porphyromonas gingivalis) responsible for halitosis.

Additionally, green tea has antibacterial, disinfectant, and deodorizing properties that (temporarily) get rid of bad breath and keep your breath fresh. For an ideal breath freshener, boil two cups of green tea before you sleep and refrigerate it until the next day. Pour the tea into a water bottle and take little sips at it for the rest of the day.


the cozy space
8 Natural Ways to Get Rid of Bad Breath: Cure Mouth Odour Permanently 11

If you’re struggling with bad breath, you will find a friend in cinnamon.

That’s right!

Cinnamon contains an organic compound called mimic aldehyde that helps you get rid of bad breath and freshen up your breath. Additionally, cinnamon is an antiseptic that contains antimicrobial properties that prevent odour-causing bacteria by reducing the growth of such bacteria. The refreshing aroma of cinnamon helps to keep your breath fresh for a very long time.

To get rid of bad breath, you can simply suck on a cinnamon stick or mix a ½ tablespoon of cinnamon powder, a tablespoon of honey, some lemon juice, and hot water.

Baking Soda

Also known as sodium bicarbonate, this unpleasant but effective home remedy is guaranteed to get rid of bad breath. Because of its alkaline nature, baking soda can neutralize the high acidic levels that cause bad breath. Many studies show how baking soda can effectively kill the bad bacteria in the mouth.

Additionally, baking soda’s compatibility with fluoride makes it a wholesome dentifrice ingredient. According to research, toothpaste with high concentrations of baking soda can effectively get rid of bad breath.

However, if you can’t get your hands on an oral product with baking powder, you can make yours at home.

To prepare a baking soda mouthwash, have a cup of warm water add (at least) two tablespoons of baking soda, and let it dissolve. Then swish this mouthwash around in your mouth for some time (let’s say 30 seconds to a minute) and spit it out. Repeat it for a few days to get rid of bad breath.

This simple mouthwash will kill the bacteria in your mouth and eliminate the foul smell. Baking soda may not be the “magic bullet” for treating dental diseases, but it is a consummate remedy to get rid of bad breath.

Apple Cider Vinegar

In general, vinegar has a natural acid called acetic acid. However, apple cider vinegar contains antibacterial and pH-balancing properties. This makes it an effective mouthwash to get rid of bad breath.

To prepare it as a mouthwash, mix a tablespoon or two into one cup of water and gargle for about 30 seconds to one minute before you spit it out. Additionally, apple cider vinegar has other surprising benefits and you can drink the mixture to aid digestion.

Breathe Confidently, Live Freely: Get Rid Of Bad Breath For Good

We all want to be able to speak confidently and have a fresh breath ready for a kiss.

It’s true!

Imagine talking to your crush or someone important and you catch them pinching their nose in disgust or worse, distancing themselves away from you.

Mouth odour is very embarrassing and can really put a damper on your confidence and social life. Fortunately, like many things in life, there are ways to prevent and get rid of bad breath. With the help of this article, halitosis shouldn’t be a permanent problem.

All you need to do is follow the tips and remedies outlined in this article. By being consistent with oral hygiene habits and these natural remedies, you are well on your way to conquering mouth odour.

Additionally, you should see a doctor if your bad breath persists despite all these tips.

Don’t let bad breath hold you back another day. You have the power to create the fresh, vibrant smile you deserve.

Frequently Asked Questions

Is there a permanent solution to bad breath?

The only permanent way to get rid of halitosis is to treat the root cause or underlying condition. Taking minty gums only masks the situation. Meet a doctor or healthcare provider to determine the root cause of your mouth odour and treat you accordingly.

How do you get rid of stinky breath fast?

The fastest way to get rid of bad breath is to brush your teeth, drink water, or use a mouthwash.

Why does my breath stink even after brushing?

Constant bad breath or taste in your mouth is probably a sign of gum disease which is caused by plaque buildup. Also, it could be because you ate breath-offending foods with garlic or onions.

What tea kills bad breath?

Green tea contains antioxidant, antibacterial, and disinfectant properties. It reduces and can get rid of bad breath through rinsing and antimicrobial effect.

How do you get rid of bad breath completely?

  • Maintain good oral hygiene. Brush your teeth twice a day, floss at least once a day, and scrape/brush your tongue.
  • Constantly hydrate your mouth with water.
  • Change your toothbrush every three months.
  • Visit the dentist regularly.
  • Use mouthwashes
  • Eat lots of fruits and vegetables.

Note: Mouth odour can also be a symptom of an underlying medical condition. So, if after maintaining proper dental hygiene and it persists, endeavour to Consult a Dentist to have your mouth checked.

It is also advisable that you have routine dental checkups at least twice a year.

Struggling with bad breath?

Speak to a Certified Doctor from the comfort of your home today!

Medical Disclaimer: KompleteCare™ aims to improve the quality of life for everyone with fact-based content about the nature of diseases, preventive care, behavioral health conditions, treatment options, and their related outcomes. We publish material that is researched, cited, edited, and reviewed by licensed medical professionals. The information we provide is not intended to be a substitute for professional medical advice, diagnosis, or treatment. It should not be used in place of the advice of your physician or other qualified healthcare provider.


Healthline (2023) Things You Can Try at Home to Eliminate Bad Breath

Brunette DM. (1996) Effects of baking-soda-containing dentifrices on oral malodor

Newbrun E. (1997) The use of sodium bicarbonate in oral hygiene products and practice

Medical News Today (2019) What home remedies can help with bad breath?

Johns Hopkins Medicine Halitosis (Bad Breath)

Kleinberg I, Wolff MS, Codipilly DM. (1875) Role of saliva in oral dryness, oral feel, and oral malodour

Bahadır U.A and Hakan Ç. (2013) Halitosis: From diagnosis to management

Read other Smart Ways to Practice Oral Hygiene

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1 comment

Becky Jerome reply
November 9, 2020 - 9:45 am

Wonderful piece
Thank you Giniak

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Ginika Oluchi Okeke

Ginika is the Lead health writer at KompleteCare. She also doubles as an editor and proofreader for everything that concerns content. When she's not writing content for KompleteCare, you might find her copy-editing works for authors before publication.

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