Natural Remedies for Bad Breath: Simple Yet Effective

Bad breath (halitosis) refers to an unpleasant odor that comes from the mouth, often caused by bacteria breaking down leftover food particles and releasing odorous compounds.

In addition to regular oral hygiene practices, many natural herbs, spices, and food ingredients have been shown to help freshen breath. In this article, we explore simple home remedies using easily available natural ingredients to maintain a clean and pleasant breath.

Simple Home Remedies to Keep Your Breath Fresh Naturally

Oral Hygiene and pH-Balancing Remedies

Baking Soda

Baking soda is a mild alkaline substance that neutralizes acids in the mouth and helps eliminate odors quickly. Studies indicate that toothpastes containing baking soda can significantly reduce bad breath and help limit odor-causing bacteria (Brunette DM, 2025) [1].

To use it, dissolve about half a teaspoon of baking soda in warm water, rinse your mouth for 30 seconds, then spit it out. Alternatively, mix a small amount with toothpaste and brush your teeth before rinsing thoroughly with clean water.

However, do not swallow the solution, and limit usage to 1–2 times per week to avoid enamel erosion.

Vinegar

Table vinegar and apple cider vinegar naturally contain acetic acid, which, when diluted with water, can help reduce odor and bacterial presence.

Research indicates that rinsing with vinegar for 5 seconds can disrupt bacterial biofilm on teeth, significantly lowering bacterial counts in saliva and reducing odor (Liu & Hannig, 2020) [2].

To apply, mix 1–2 tablespoons of vinegar with 100 ml of warm water, rinse briefly for about 30 seconds, then rinse again with plain water. It is recommended to use it before brushing and avoid prolonged exposure, as acid can weaken tooth enamel.

Water

While plain water does not kill bacteria, it plays a vital role in keeping the mouth moist and promoting saliva production—a natural defense mechanism against odor-causing bacteria.

According to NIDCR guidelines, maintaining proper saliva flow helps wash away food debris and bacteria, minimizing plaque and bad breath. Conversely, dehydration can cause dry mouth and intensify odor (Dry Mouth, 2020) [3].

Therefore, aim to drink 1.5–2 liters of water daily. This not only benefits your breath but also supports overall health. Avoid excessive consumption of caffeinated or alcoholic beverages, as they can dry out the mouth.

Zinc

Zinc is a trace mineral commonly found in oral care products such as toothpaste and mouthwash due to its ability to bind with sulfur compounds responsible for bad odor.

A study in Brazil found that zinc lactate mouthwash combined with tongue scraping helped reduce bad breath significantly, as zinc possesses mild antibacterial properties (Dudzik et al., 2021) [4].

Consider choosing toothpaste or mouthwash containing zinc (lactate or gluconate forms), or ensure adequate zinc intake through diet and supplements. However, individuals with kidney conditions or children should consult a healthcare provider before taking zinc supplements.

Salt Water

Rinsing with salt water is a long-standing home remedy used to cleanse the mouth, soothe gums, and reduce bad breath. Salt water acts as a mild antiseptic and draws out moisture from bacteria.

Study findings suggest that salt water significantly reduces dental plaque, supports gum health, and soothes oral tissue (V Aravinth et al., 2017) [5].

To use, dissolve a small amount of salt in a glass of warm water, gargle for 30–60 seconds, then spit it out. Perform this 1–2 times daily—especially after meals and before bedtime—to maintain oral cleanliness and freshness.

Tongue Scraping / Brushing

Regular tongue cleaning is another effective way to reduce bad breath. Odor-causing bacteria and food debris tend to accumulate on the tongue’s surface.

A comparative study showed that tongue scraping reduces 75% of volatile sulfur compounds (VSCs), while brushing alone reduces about 45% (Pedrazzi et al., 2004) [6].

Use a tongue scraper (or the textured back of a toothbrush) to gently clean from the back to the tip of the tongue several times, then rinse thoroughly. Perform this daily, ideally in the morning and before bedtime.

Herbal and Essential Oil Remedies

Parsley

Parsley contains abundant chlorophyll—the green pigment found in plants—which is why it has long been used in Europe as a natural breath freshener after meals. People often chew a few fresh parsley leaves or drink parsley juice to reduce odor.

Chlorophyll contributes mild deodorizing effects, and parsley also provides refreshing aromatic oils. However, there is still limited scientific evidence confirming the exact mechanism behind its breath-freshening action.

You can use parsley as a temporary natural deodorizer by chewing a few leaves thoroughly after meals to neutralize lingering food odors.

Fennel and Anise Seeds

Fennel and anise seeds are aromatic spices often chewed as mouth fresheners—particularly in India and the Middle East—after heavy or oily meals.

Both contain essential oils (foeniculin in fennel and anethole in anise) that deliver an instant fresh scent. Research shows that chewing fennel or anise seeds increases saliva pH, creating an unfavorable environment for bacterial growth in the mouth (Singh et al., 2014) [7].

After eating, you may chew a few fennel or anise seeds thoroughly. Their aroma lingers in the mouth, helping to mask unpleasant odors. However, avoid giving hard seeds to children under 3 years old to limit choking.

Green Tea and Mint

Green tea and mint are well-known for their refreshing and cooling qualities. Studies have found that EGCG compounds in green tea can suppress various oral bacteria and reduce tartar formation, which helps improve breath freshness (Abdolhossein Moghbel et al., 2012) [8].

Meanwhile, mint provides a pleasant aroma and contains menthol, which has antibacterial and cooling effects. Peppermint essential oil is commonly used in toothpaste formulations to impart fragrance and inhibit bacterial activity (Singh et al., 2015) [9].

You may drink 1–2 cups of green tea daily or chew a few fresh mint leaves, or enjoy mint tea for a soothing, fresh-breath effect. However, drink green tea in moderation and brush afterward to limit enamel staining.

Clove

Clove is not only a spice but has also been used for centuries in traditional dentistry for reducing tooth discomfort and oral odor. Eugenol, the main active compound in clove, exhibits antibacterial and deodorizing properties.

In practice, using a mouthwash containing clove extract for four consecutive weeks has been shown to significantly reduce the occurrence of bad breath (Eugenol (Clove Oil), 2019) [10].

You can chew cloves directly, brew clove tea, or dilute clove essential oil as a mouth rinse to freshen breath. However, avoid swallowing or using undiluted clove oil, as it may cause irritation or discomfort.

Tea Tree Oil

Although better known for skincare, tea tree oil is sometimes used in oral care for its deodorizing benefits. Research has shown that bacteria associated with bad breath (Solobacterium moorei) are highly sensitive to tea tree oil. Its terpinen-4-ol component helps inhibit odor-causing microbes (Forrer et al., 2013) [11].

To use, dilute 1–2 drops of tea tree oil in about 10–15 ml of water and rinse for 30 seconds before spitting it out. Always ensure proper dilution and never swallow, as pure tea tree oil can cause burning or irritation.

Fruits and Fresh Foods

Orange

Among various fruits, oranges are especially popular. Rich in vitamin C and natural citrus fragrance, they help create an oral environment less favorable for odor-causing bacteria. The fresh scent of oranges can also mask unpleasant breath (Harri Hemilä, 2014) [12].

You can consume oranges fresh, as juice, or as part of different dishes to support oral freshness. However, avoid adding extra sugar when juicing, since oranges are already naturally sweet and acidic.

Apple

Beyond its sweet, crisp texture and mild aroma, apples are a helpful fruit for maintaining fresh breath. Like oranges, apples contain vitamin C, which contributes to an oral environment that discourages bacterial buildup (Harri Hemilä, 2014) [12].

Their fibrous surface also acts as a natural tooth cleaner that removes debris while adding hydration.

Eating fresh apples daily or incorporating them into meals, salads, or vinegar-based recipes can support fresher breath. Remember that apples contain natural sugars, so brush your teeth thoroughly afterward.

Pineapple

Pineapple has long been recognized for its bromelain enzyme and its mild sweetness, which can help cleanse the mouth and enhance freshness.

Although there is limited scientific evidence, many people believe that drinking a small amount of fresh pineapple juice after meals helps wash away food residues and leaves a pleasant aftertaste.

However, pineapple juice is acidic and sugary, so consume it in moderation and rinse your mouth afterward. Avoid drinking it on an empty stomach to protect your digestive system.

Fermented and Nutrient-Rich Foods

Yogurt

Yogurt is a fermented food rich in beneficial bacteria such as Lactobacilli and Streptococci, which support both gut and oral microbiota balance.

Studies show that consuming probiotics—commonly found in yogurt—may help reduce bad breath by improving intestinal microflora (Huang et al., 2022) [13].

Therefore, including one serving of unsweetened or low-sugar probiotic yogurt daily can support better breath, especially when digestive imbalance is a contributing factor.

Milk

Milk remains a staple in many diets. Some believe it helps increase vitamin D intake and limits bacterial growth associated with dental and oral odor. Others, however, suggest that milk may contribute to an unpleasant aftertaste in the mouth (Reddit).*

Thus, both dairy and plant-based milks are still debated in terms of whether they reduce or contribute to bad breath. As there is no solid scientific consensus, it’s best to consume milk in moderation as part of a balanced diet.

Table: Natural Remedies

Conclusion

In summary, the natural remedies above are simple, low-cost, and supported by various studies suggesting they can help improve unpleasant breath.

Combining several methods such as maintaining daily oral hygiene (brushing and tongue cleaning), drinking enough water, consuming beneficial foods, and using herbal ingredients can provide lasting freshness and comfort.

However, before applying these methods, it’s important to identify underlying causes (such as gum weakness, cavities, or illness) and consult a dentist if bad breath persists for best results.