How to Get Rid of Bad Breath

Whip out the floss and tongue scraper—you’ve got work to do.

Getting bad breath after enjoying a garlicky bowl of spaghetti or sipping on a bitter cup of coffee is almost expected—and often something that resolves with a piece of mint gum. But, if you regularly catch a foul-smelling whiff upon exhaling, that may be a sign of bacteria overgrowth and an indicator that your dental hygiene regimen could use some attention.

“Bad breath (halitosis) is caused by sulfur-producing bacteria on the tongue and back of the throat,” says Irina Kessler, DDS a dentist at New York Family Dental Arts.

If this sounds like you, though, don’t sweat it. You’re not alone. Research suggests more than 50 percent of people have bad breath and 90 percent of cases are caused by not taking proper care of your pearly whites.

“To reduce bad breath, cavities, and gum disease, you have to keep your mouth clean by brushing your teeth and tongue, flossing, and getting a dental hygiene cleaning at least two times a year,” Kessler says.

Here’s a quick rundown on how you can detect smelly breath—including the type of bad breath you have—from the get-go. Also discover other, perhaps less obvious, oral habits you can add to your routine to help keep your breath unnoticeable.

The Best Toothpastes for Bad Breath of 2024, According for Dentists

How Do You Know if You Have Bad Breath?

According to Bill Busch, DMD, founder of TeamSmile, owner of NKC Dental, and dentist for the Kansas City Chiefs and KC Current, there are a couple of ways to know for certain if you have bad breath.

“It may sound strange, but I tell patients they can lick the inside of their wrists and let it dry for a few seconds,” says Busch. “The remaining residue is what their breath smells like. I also recommend asking a family member or friend for an honest assessment.”

If you still aren’t sure after those two methods, you could also buy a breath odor test kit, he adds.

Wait, Are There Different Types of Bad Breath?

There’s a big difference between the type of breath you get when you’re dehydrated versus the exhale you produce after eating slivers of raw onion. Here's a breakdown of the main types of stinky breath you may experience:

• Morning breath. This type of bad breath is hard to avoid since saliva naturally flushes out bacteria that cause bad breath, Kessler says. Unless you wake up periodically throughout the night to sip on water, waking up with dry mouth is pretty much unavoidable—and that means morning breath is too.

• Bad breath from pungent foods. Foods like garlic, onions, and certain spices will cause bad breath, Kessler says. “This is because the strong sulfur compounds in these types of food will break down and stay on your tongue, giving off a strong odor.”

• Smoker’s breath. Smoking and vaping also can give you bad breath. “The main cause of smoker’s breath is tobacco,” Kessler explains. “Tobacco will give off a strong odor, which is the most immediate sign. The chemicals will then stay in your mouth, which can lead to dry mouth as well as increase the risk of gum disease.”

• Chronic bad breath. Chronic bad breath occurs when you persistently have bad breath, no matter how well you maintain your oral hygiene, she says.

“The good news is that most halitosis cases are easily fixable," Busch adds. But keep in mind that, while not as common, bad breath also can be the symptom of a more serious illness or disease, such as nose and throat conditions, acid reflux, and even cancer, he says. If you find your bad breath persists, even after you have improved your dental hygiene, talk to a dentist or another healthcare provider about your symptoms.

7 Oral Habits That Can Help Eliminate Bad Breath

For most people, the source of their bad breath comes from slacking off on dental hygiene basics. Here are seven oral habits that not only help eliminate bad breath, but also are important for good oral health.

1. Brush your teeth at least twice daily—and correctly

The dentists we spoke with recommend brushing your teeth a minimum of two times a day and for about two minutes per session to best remove plaque. This is also in line with the American Dental Association’s (ADA) guidelines.

“We tell our pediatric patients to sing their ABCs four times at a slow pace," Busch says. "That’s a good barometer. My general advice is to take your time, brush each area, and polish each tooth.”

The ADA also recommends using a toothbrush with soft bristles and going against the gumline at a 45-degree angle, moving the brush back and forth gently, and with short strokes. Try to mimic this gentle brushing motion on the inside of your teeth too.

Related: The 8 Best Electric Toothbrushes, According to Dentists and Dental Hygienists

2. Store your toothbrush in an upright position

Always store your toothbrush in an upright position open to the air to dry, Kessler says. One older review found that bacteria can flourish when moisture is retained in toothbrush bristles, which can expose your mouth to unwanted, bad-breath-causing bacteria.

And be sure to keep your toothbrush away from the toilet, also. Research has shown a toothbrush sitting two feet away from the toilet can be contaminated with fecal matter. That’s because toilet flushing can produce an aerosol spray of “bacterium-tainted waste” that can then attach to the bristles of the brush.

And if you’re traveling, Lauren Becker, DDS, recommends traveling with a toothbrush head cover to prevent any bacteria from latching onto the bristles while in transit.

3. Replace your toothbrush often

Just because you love your toothbrush doesn’t mean you should hold onto it for long periods. You should be switching out your toothbrush, or brush head if it’s an electric or battery-operated one, quarterly.

“Typically, I recommend replacing a toothbrush or brush head every three months,” says Becker. “However, if you’re sick or notice the brush is starting to wear down before then, you may need to replace it earlier.”

You can tell when a toothbrush is no longer in its prime—the bristles will be splayed out and you may even notice lingering food particles deep within the crevices. Leftover food debris can cause bacteria buildup, and splayed bristles can’t effectively scrub plaque off of your teeth.

4. Swish with alcohol-free mouthwash

Mouthwash is always beneficial to add to your oral hygiene routine, Kessler says. “Alcohol-free mouthwashes are best. I always recommend the TheraBreath brand.”

Also, look for oral rinses that contain fluoride, cetylpyridinium chloride, chlorhexidine, and essential oils like eucalyptol or menthol, which typically can help with bad breath, Becker says. Just don't slack off on brushing if you use a mouthwash, though. Using proper brushing skills and flossing daily are most important for combating bad breath, and for promoting good oral health, she says.

5. Floss daily—and with the right technique

According to Kessler, flossing at night can help prevent bad morning breath, because it allows you to remove any hideaway food debris between your teeth. “Flossing helps remove food particles and bacteria that are stuck in between your teeth. Curve the floss like a C to reach your gums without poking them too hard."

Also, be gentle. If you’ve ever seen droplets of blood form from your gums after wedging a string of floss between two teeth, you may want to lighten up, Busch says. “CocoFloss is my favorite, and patients tell me it makes them look forward to flossing."

6. Start scraping your tongue

Tongue scraping is very effective at helping with bad breath and removing volatile sulfur compounds from the tongue, Kessler says. She recommends buying one that’s separate from the mini one attached to the back of your brush head.

7. Consider using a water flosser (oral irrigator)

A water flosser enables you to spray water in between your teeth to help flush out the gunk. These devices are particularly useful for those who have braces or other dental work that makes flossing a bit trickier, says Kessler.

It also can be helpful for older patients, too, says Busch. “It’s a great tool for flushing out bacteria that can get caught between teeth and in the gumline. You can also fill the reservoir with mouthwash to get an even more effective cleaning.”

The Bottom Line

Bad breath is not a unique occurrence. It happens to people all around you more than you might imagine. However, the severity of the smell may give you a better idea of what’s going on. If our breath reeks on the reg, you’ll probably need to make some tweaks to your oral hygiene routine ASAP. And if after making these changes your breath still emits a bad odor, talk to your dentist or a healthcare provider about exploring potential underlying issues.  

Related: What Is a Deep Teeth Cleaning Dental Procedure?

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