Bad breath is more common than most people admit. In fact, research published in the Journal of Clinical Periodontology found that 50% of adults experience chronic bad breath at some point, often without realizing it. If you’ve tried breath mints, mouthwash, or even avoided talking up close, yet still struggle with odor, this guide is for you.
Here, you’ll find 15 proven ways to get rid of bad breath permanently, from smart oral habits to natural remedies, professional treatments, and lifestyle changes that actually last. Whether you want fast fixes, natural breath freshener options, or home remedies for bad breath, it’s all here.
1. Brush and Floss Like It Matters
The foundation of fresh breath starts with solid oral hygiene. Brushing and flossing remove food particles that bacteria feed on. If you’re skipping floss, you’re letting bacteria party between your teeth, an ideal setup for odor.
If you’re serious about how to get rid of bad breath permanently, brush twice a day with fluoride toothpaste, floss daily, and spend extra time cleaning the gumline. Don’t rush it. This alone can knock out a large chunk of the problem.
2. Clean Your Tongue Daily
Your tongue traps bacteria, dead cells, and food debris, especially at the back. This buildup releases sulfur compounds that smell foul.
Clean your tongue each morning using a scraper or a soft toothbrush. It’s a step many skip, but if you want to get rid of bad breath fast, it works quickly.
3. Use a Bacteria-Fighting Mouth Rinse
Not all mouthwashes are equal. Alcohol-based rinses dry your mouth, which can worsen odor. Instead, use ones with zinc, chlorhexidine, or cetylpyridinium chloride; they neutralize bad breath at the source.
You can also make a natural breath freshener at home: mix ½ teaspoon of baking soda in water and rinse. It helps neutralize acids and balance pH in your mouth.
4. Stay Hydrated Throughout the Day
Dry mouth is a top contributor to bad breath. Saliva helps clean your mouth by clearing out food particles and balancing acidity. When saliva is low, bacteria build up, and that leads to bad breath.
Drink water regularly, especially after meals. Skip sugary drinks and avoid excessive caffeine or alcohol. Want to know how to get rid of bad breath fast? Start by drinking a glass of water right now.
5. Chew Sugar-Free Gum with Xylitol
Chewing gum increases saliva, which helps rinse bacteria away naturally. Choose sugar-free gum with xylitol, which also helps reduce cavity-causing bacteria.
This is one of the easiest ways to keep your breath fresh when you’re out in public. It’s not just a cover-up, it’s a smart part of the plan if you’re working on how to get rid of bad breath permanently.
6. Try Oil Pulling with Coconut Oil
Oil pulling is one of those home remedies for bad breath that’s been around for centuries. Swish a tablespoon of coconut oil in your mouth for 10–15 minutes to pull out bacteria, calm inflammation, and add moisture. Rich in lauric acid, coconut oil naturally fights microbes. Do this before brushing, and always spit it into the trash, not the sink, to avoid clogs. It’s a simple, natural step to freshen your breath.
7. Snack on Raw, Crunchy Fruits and Veggies
Crunchy produce like apples, carrots, and celery helps clean your teeth and tongue while you eat. These foods also boost saliva flow and don’t feed bad bacteria like sugary snacks do.
Herbs like parsley and mint can also work as a natural breath freshener, thanks to their chlorophyll content, which neutralizes odors instead of just masking them.
8. Support Your Gut Health
What’s happening in your digestive system can affect your mouth. Acid reflux, constipation, or bacterial imbalance can all lead to bad breath.
To support gut health:
- Eat fiber-rich foods (oats, greens, whole grains)
- Include fermented options like yogurt or kimchi
- Avoid eating late at night
If you’re still wondering how to get rid of bad breath permanently, your gut may be the missing link.
9. Quit Smoking and Cut Back on Alcohol
Tobacco products stain your teeth, dry out your mouth, and leave behind chemicals that stick to oral tissues. Alcohol does something similar, it dries you out and alters your mouth’s pH, which bacteria love.
Dropping smoking and limiting alcohol can make a big difference, not just for your breath, but for your entire mouth and body. It’s a major shift, but worth it long term.
10. Get a Professional Dental Cleaning
Sometimes, no matter how well you brush and floss, bacteria and plaque build up in hard-to-reach spots. That’s where your dentist comes in.
Professional cleanings remove tartar and catch gum disease or cavities early. If it’s been more than six months since your last dental visit and your breath still hasn’t improved, it’s time to schedule an appointment. Regular checkups are essential if you’re serious about getting rid of bad breath permanently.
11. Treat Gum Disease (Don’t Ignore Bleeding Gums)
Gum disease, such as gingivitis or periodontitis, can cause your gums to recede and create pockets around your teeth, perfect spots for bacteria to grow. These bacteria produce toxins and odor that no mint will cover.
Bleeding, swollen, or receding gums are signs you shouldn’t ignore, get them checked. Deep cleanings like scaling and root planing target bacteria below the gumline and help eliminate the source of bad breath.
12. Clear Up Sinus or Throat Issues
Chronic sinus infections, post-nasal drip, or tonsil stones can cause bad breath. Mucus buildup feeds bacteria, especially at the back of your throat or around your tonsils.
Try:
- A saline nasal rinse or neti pot
- Warm salt water gargles
- Seeing an ENT if you suspect tonsil stones or chronic sinusitis
If other home remedies for bad breath haven’t worked, sinus or throat issues might be what’s holding you back.
13. Use Dental Probiotics for Long-Term Results
Regular probiotics help your gut. Dental probiotics help your mouth. Strains such as Streptococcus salivarius K12 can lower sulfur compounds in your mouth, which are often responsible for persistent bad breath.
You’ll find them in lozenges or chewables. Use daily for a few weeks to start seeing effects. This is one of the lesser-known but effective methods for anyone looking for how to get rid of bad breath permanently.
14. Watch Your Diet and Meal Timing
Certain foods don’t just stink, they linger in your system. Garlic, onions, strong spices, and coffee can cause breath problems for hours.
Tips:
- Cut back on trigger foods if you’re going to be in close conversation
- Avoid eating late at night
- Drink water after every meal to rinse away residue
For a natural breath freshener approach, end meals with apples or mint tea to reduce lingering odors.
15. See a Doctor for Deeper Health Issues
If you’ve tried all the methods and your bad breath still won’t go away, it’s time to check for medical causes. Conditions like:
…can all lead to chronic bad breath. See your physician to rule out underlying health problems, especially if you notice other symptoms like fatigue, unusual tastes, or excessive thirst.
Fresh Breath Starts With Self-Awareness, Not Just Hygiene
Bad breath doesn’t always shout, it sneaks in quietly, becomes normal to you, and lingers longer than it should. That’s why solving it takes more than toothpaste or mints. It starts with noticing the small things, how your mouth feels, what your body’s telling you, the habits you’ve overlooked. Learning how to get rid of bad breath permanently is less about chasing perfection and more about building awareness and staying consistent with the basics.
Your breath is a reflection of your health, your daily routines, and sometimes even your stress or sleep. So don’t treat it like a quick fix problem. Treat it like a signal, and use it as a reason to tune in, take better care of yourself, and make small changes that stick.