Bad breath is something we’ve all experienced at some point, and it’s a common source of anxiety in social situations. But did you know that what you eat plays a major role in managing it? Certain foods that help bad breath can naturally freshen your mouth, while others can make it worse.

In this blog post, I’ll explore foods that get rid of bad breath and focus on vegan-friendly options like celery, which is known for its breath-freshening properties, and other vegetables and fruits that are good for fresh breath.

You’ll not only learn what foods get rid of bad breath, but the ones you should avoid if you want to keep your breath fresh all day.

Plus, if you’re like me and prefer natural toothpaste, I’ll share my top picks for products that work without leaving an unpleasant aftertaste or bad breath! Whether you’re looking for what to eat for bad breath or simply want to switch to more natural remedies, this post has you covered.

What Is the Best Thing to Eat to Get Rid of Bad Breath?

Regardless of your reasons for suffering from bad breath, I’m going to explore how the things you eat can actually help you have better breath! Yep, there are actual foods for fresh breath!

First I will share some of the foods to eat to give you good breath.  Later we’ll look at what to avoid.

Here are foods to eat to keep your breath fresh:

1. Celery

Crunchy foods like celery are great for producing saliva which we need to rinse and rid the mouth of bacteria.  Bacteria in the mouth can cause plaque and bad breath, so we want to eat nutritious and raw foods like celery to help get rid of it.

2. Apples

Raw apples also have the crunch factor, like celery.  As well as producing saliva, they can also help to physically scrape plaque and bacteria off the teeth, working in unison with the saliva to then rid the mouth of harmful bacteria.

3. Cucumber

Another great crunchy vegetable that also has a high water content.   This helps produce saliva and then rinse the teeth and mouth of bad breath-causing bacteria.

4. Tea

Polyphenols in black and green tea can destroy the growth of bacteria that cause bad breath.  Green tea contains more of these antioxidants because of how it’s processed.  They reduce smelly sulfur compounds.

5. Parsley/Basil

Parsely and basil help to break down the stinky sulfur compounds that produce bad odours.  These sulfur compounds are in things like garlic and onion.  If you eat basil or parsley at the same time as garlic or onion then it can help to stop the stinky breath.

6. Water

Drinking water as your regular drink of choice will help rinse and rid the mouth and teeth of all the bits of food that are left after a meal.  It’s these leftover bits of food that bacteria feed on causing plaque build-up and bad breath.  The cleansing ability of water starts as soon as it’s in your mouth!

7. Nuts

A surprising finding is that nuts can help to reduce bad breath.  Apparently, the high fibre content of nuts, like fruits and vegetables, acts like little toothbrushes on the teeth to rid them of bacteria and to stop teeth from getting stained.

8. Ginger

Ginger is well-known for its anti-inflammatory and antibacterial properties. The compound gingerol helps neutralise odours in the mouth and stimulates saliva production, which is essential for flushing away bacteria. Adding fresh ginger to meals or drinking ginger tea can keep your breath fresh.

9. Carrots

Like celery, carrots are crunchy and promote saliva production. They naturally scrub away plaque and bacteria from the teeth, making them an excellent food to keep bad breath at bay. Their high water content and natural sweetness also contribute to fresher breath.

10. Pineapple

Pineapple contains an enzyme called bromelain, which helps break down proteins and remove odour-causing debris from the mouth. Eating fresh pineapple or drinking its juice after meals can help fight bad breath.

11. Fennel Seeds

Chewing fennel seeds has long been a natural remedy for bad breath. They have antibacterial properties and a pleasant aroma that can help neutralise odours. Fennel also stimulates saliva production, which helps wash away bacteria.

12. Mint Leaves

Fresh mint leaves are rich in chlorophyll, a natural deodoriser that can help neutralise odours and refresh your breath. You can chew on a few fresh mint leaves or add them to water or tea for an easy breath freshener.

13. Oranges and Other Citrus Fruits

Citrus fruits like oranges, lemons, and grapefruits are high in vitamin C, which helps fight bacteria and prevent gum disease. Their acidity also promotes saliva production, which is important for washing away food particles that could cause bad breath.

14. Berries

Berries like blueberries, strawberries, and raspberries are packed with antioxidants that help fight bacteria in the mouth. Their natural sweetness makes them a great alternative to sugary snacks, which can worsen bad breath.

15. Cinnamon

Cinnamon contains essential oils that fight bacteria in the mouth and neutralise bad odours. Adding cinnamon to your tea, smoothies, or oatmeal can be an easy way to help keep your breath fresh throughout the day.

What Foods Make Your Breath Smell Bad?

Now it’s time to look at a list of foods that cause bad breath.  If you need to avoid bad breath then avoid these foods:

List of foods that cause bad breath:

1. Garlic

Garlic probably tops the list as it really does stink!  But it’s so good for us too.  Isn’t that annoying?!  I definitely recommend eating garlic for its many health benefits, but if you’re going to be socialising, attending an interview or meeting, or in any situation where you need fresh breath, then you might want to skip the garlic! 

So, why does garlic make your breath smell? The stinky sulfur compounds in garlic linger in your mouth and garlic is also absorbed into your bloodstream, with these smelly sulfurs escaping through pores or back out the mouth when you exhale.

2. Onions

Onions have stinky sulfuric compounds just like garlic and they work in the same way.  This is why many people say they can’t eat onions as they ‘repeat’ on them.  They actually really do!  The sulfuric compounds get absorbed into your bloodstream and then keep being released long after you expect it.

3. Dairy & meat

As a vegan, I wouldn’t recommend eating meat or dairy for a variety of reasons, including health, environmental, and ethical considerations. However, if you need yet another reason to reduce or avoid these foods, consider this: they can also contribute to bad breath. The proteins found in meat and dairy serve as a food source for certain bacteria in your mouth. When these bacteria break down those proteins, they release foul-smelling compounds, leading to unpleasant odours.

So, does eating meat cause bad breath? Yes, it can. Red meats, in particular, tend to linger longer in the digestive tract, which can result in more odour-causing bacteria forming both in the mouth and gut. Dairy, such as milk, cheese, and yoghurt, also contains amino acids that bacteria feed on, producing sulfur compounds that smell unpleasant. These effects can be exacerbated if you’re not practising good oral hygiene.

If you’re concerned about bad breath, cutting back on meat and dairy or replacing them with plant-based alternatives can be a great step towards fresher breath and better overall health.

4. Coffee

As a coffee drinker, I can suffer from a horrible coffee aftertaste after many a cup.  I’ve also been unfortunate enough to smell stale coffee breath several times too!

What gets rid of coffee breath? To get rid of coffee breath, drink water immediately after your coffee to rinse away residue, and chew sugar-free gum to stimulate saliva and neutralise odours. Eating crunchy foods like apples or celery can also help clean your teeth naturally, while fresh parsley or mint leaves can mask the smell. Brushing your teeth and tongue or rinsing with a minty, alcohol-free mouthwash is another effective way to refresh your breath. Staying hydrated throughout the day prevents the dry mouth that worsens coffee breath.

5. Alcohol

We’re always told alcohol is dehydrating and it also dehydrates the mouth which reduces saliva flow, thus allowing that bad breath causing bacteria to remain put.

6. Sugary foods

I’m not talking about fruits that contain naturally occurring sugars, but those foods that have high added sugar content.  We all know sugar is bad for our teeth and that’s because this sort of sugar increases the bad plaque causing bacteria in our mouths.  They thrive in a sugary environment.  Sugar can cause the bacteria to be more active and make even more smelly sulfur compounds.  Xylitol is a much better alternative to white sugar in recipes, teas and chewing gum.  It is actually good for the teeth and is a natural sweetener.

8. Pickles

While pickles may seem harmless, their strong vinegar content can cause dry mouth and lead to bad breath. Additionally, the fermentation process used in making pickles can introduce bacteria in the mouth, contributing to odour.

9. Fried Foods

Fried foods, especially those cooked in oils that aren’t fresh, can leave a lingering greasy smell in your mouth. This can cause bad breath, especially if not properly cleaned from the teeth after eating. The fat content can also slow down saliva production, contributing to dry mouth.

10. Diet Soda

While diet sodas may seem like a healthier alternative to sugary drinks, they often contain artificial sweeteners, such as aspartame or saccharin, which can disrupt the balance of bacteria in the mouth. These sweeteners may also dry out your mouth, leaving it vulnerable to bad breath.

What Else Can I Do to Prevent Bad Breath?

Good dental hygiene is obviously really important in the fight against bad breath.  Make sure you brush your teeth twice a day and use floss and interdental brushes to remove any stuck food. Water flossers are also a great option, particularly if you have braces, metal fixed retainers or bridges and can’t use normal floss.

Regular dental and hygiene appointments will keep your teeth in check and remove plaque which can cause bad breath.

Additionally, consider these tips to keep your breath fresh:

1. Clean Your Tongue
   The tongue is a breeding ground for bacteria that can cause bad breath. Use a tongue scraper or gently brush your tongue with your toothbrush to remove the bacteria and residue that may contribute to odour.
2. Rinse After Eating
   If brushing isn’t an option after meals, rinsing your mouth with water can help remove food particles and keep bacteria from thriving. This is especially helpful if you’ve eaten foods known to cause bad breath, like garlic or onions.
3. Stay Hydrated
   A dry mouth is one of the leading causes of bad breath because it allows odour-causing bacteria to multiply. Drinking plenty of water throughout the day helps to keep your mouth moist and washes away food particles and bacteria.
4. Chew Sugar-Free Gum
   Chewing sugar-free gum, especially varieties that contain xylitol, can stimulate saliva production and help neutralise bacteria in the mouth. Xylitol has the added benefit of being good for your teeth and preventing cavities.
5. Eat a Balanced Diet
   Avoid skipping meals, as an empty stomach can cause bad breath due to the release of stomach acids. Incorporate plenty of fresh fruits and vegetables into your diet, as their natural fibre and water content help cleanse your mouth.
6. Quit Smoking
   Smoking not only causes bad breath but also dries out the mouth and contributes to gum disease, which can worsen odours. Quitting smoking will significantly improve your oral health and breath.
7. Use an Antibacterial Mouthwash
   A good mouthwash can reach areas of your mouth that brushing and flossing might miss. Choose an alcohol-free, antibacterial mouthwash to reduce bacteria and keep your breath smelling fresh without drying out your mouth. Opt for a fluoride-free mouthwash too.
8. Monitor Your Medications
   Certain medications can cause dry mouth as a side effect, which contributes to bad breath. If you suspect this is the case, speak to your doctor about alternatives or ways to manage dry mouth.
9. Check for Underlying Health Issues
   If you’re maintaining excellent oral hygiene and still struggling with bad breath, it could be due to an underlying health condition like sinus infections, acid reflux, or diabetes. In this case, consulting a healthcare professional is essential.

By incorporating these additional tips, you can better manage and prevent bad breath while improving your overall oral health.

Which Natural Toothpaste Brands Are Best for Bad Breath?

While mainstream advice often emphasises fluoride, I’ve chosen to use fluoride-free natural toothpaste due to the potential health concerns I’ve read about. Over the years, I’ve experimented with many options to find toothpaste that work for me and my family—ones that are effective, taste great, and don’t contribute to bad breath.

For adults, my top recommendations are Jason Powersmile (available as both toothpaste and mouthwash) and Ecodenta Black Charcoal Toothpaste. Both are fluoride-free and have a refreshing minty taste that keeps breath fresh throughout the day. Ecodenta’s charcoal formula is especially great for tackling bad breath, as charcoal is known for its detoxifying properties.

When my children were younger, they used Jack N’ Jill Organic Toothpaste, which they loved. It contains xylitol, a natural sweetener derived from birch trees that’s actually beneficial for teeth. Now that they’re older, they use the same toothpaste as we do.

One of our family favourites is Aloe Dent Whitening Toothpaste, which we usually purchase from Holland & Barrett. It’s fluoride-free, has a refreshing minty taste, and doesn’t leave us with bad breath.

We’ve been fluoride-free as a family for years, and my children’s teeth are perfect so far. They’ve never needed fillings or extractions, and our dentist appointments every six months have always been positive. Despite our fluoride-free approach, we prioritise brushing twice a day (morning and bedtime) and limiting sugary snacks and drinks.

My kids follow a plant-based vegan diet, mainly enjoying fresh fruit, dried fruit, and low-sugar snacks like Organix. At home, they drink water and plant milk, with juice being a treat during meals. By maintaining a balanced diet and proper dental hygiene, they have a much lower sugar intake compared to many children, which plays a key role in their dental health and prevents bad breath.

What to Eat to Get Rid of Bad Breath: Final Thoughts

In conclusion, maintaining fresh breath is not just about good dental hygiene—your diet plays a crucial role too. By incorporating foods that stop bad breath, like crunchy vegetables, nuts, parsley, and green tea, you can naturally combat odours and keep your breath fresh throughout the day. At the same time, being mindful of foods like garlic, onions, sugary snacks, and coffee, which can contribute to bad breath, will help you avoid unpleasant surprises.

For those seeking a more holistic approach, pairing a plant-based diet with natural toothpaste can provide a winning combination for oral health and freshness. Remember, simple habits like drinking water regularly and brushing effectively can make a big difference. With the right choices, achieving fresh, confident breath is entirely possible!

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