Addressing bad breath
“Your breath is really bad!”
It’s an incredibly awkward comment—and one I’ve heard a few times in my life. And I know I’m not the only one. Many people struggle with bad breath and put a lot of effort into trying to resolve (or mask!) the issue.
Bad breath, or halitosis, is more than just a social inconvenience—it can also be a sign of imbalance in the body. While the occasional bit of morning breath is normal, persistent bad breath may point to deeper issues such as digestive dysfunction or an imbalance in the oral microbiome. As a naturopathic practitioner, my aim is always to uncover and address the root cause, rather than simply masking the symptom.
Understanding the Causes of Bad Breath
Oral Health Imbalance
Bacteria that build up on the tongue, teeth and gums can produce sulphur compounds that smell unpleasant. This is often linked to poor oral hygiene, but can also reflect systemic issues—like a high-sugar diet that feeds harmful microbes.
Digestive Dysfunction
Poor digestion, particularly low stomach acid, can result in undigested food fermenting in the gut. This process creates gases and compounds that can be exhaled through the lungs, leading to bad breath. Conditions such as SIBO (small intestinal bacterial overgrowth), reflux, or sluggish digestion are all common culprits.
Dehydration and Dry Mouth
Saliva plays a vital role in cleansing the mouth. When we’re dehydrated or experience dry mouth (also known as xerostomia), bacteria can multiply more quickly, contributing to unpleasant breath.
Dietary Factors
Certain foods—like garlic, onions, and ultra-processed items—can contribute to halitosis. High-protein, low-carbohydrate diets may also shift your body chemistry (through a process called ketosis), resulting in “keto breath”.
Liver or Kidney Imbalances
When the body’s detox pathways are overburdened or not functioning efficiently, waste compounds can accumulate—and some of these may be released through the breath.
Natural Strategies to Address Bad Breath
1. Support Oral Hygiene with Nature
Brush and floss daily, and don’t forget to clean your tongue.
Use natural mouthwashes containing herbs like clove, peppermint, and myrrh for their antimicrobial benefits.
Try a probiotic mouthwash or toothpaste (ask your naturopath, or check at your local pharmacy or chemist).
Oil pulling with coconut oil is another way to reduce bacterial load in the mouth.
2. Optimise Digestion
Digestive bitters before meals can stimulate stomach acid and enzyme production. Ask your naturopath to create a blend tailored for you—I like using herbs such as ginger and gentian in small drop doses.
Include probiotic-rich foods like sauerkraut and kefir to support your gut microbiome.
If symptoms persist, consider testing for issues like microbiome imbalances or H. pylori. I refer my clients to Co-Biome, a cutting-edge microbiome testing provider in Australia. Their tests are both affordable and excellent.
3. Stay Hydrated
Drink plenty of filtered water throughout the day.
Herbal teas like fennel, mint, and cardamom can help freshen the breath and support digestion at the same time.
4. Clean Up the Diet
Cut back on refined sugars and processed foods.
Add in chlorophyll-rich greens such as parsley, coriander, and wheatgrass—these naturally help deodorise the body.
Avoid frequent snacking, as this can disrupt your oral microbiome and place stress on your digestive system.
5. Support Detox Pathways
A sluggish liver can contribute to body odour and bad breath.
Herbs such as milk thistle, dandelion root, and burdock can all support liver function.
Movement, sweating, and a high-fibre diet also assist detoxification. (See my fibre blog post for my fibre mix recipe.)
I also recommend discussing your liver function test results with your doctor or naturopath to check if anything is suboptimal.
When to Seek Support
If bad breath is ongoing and doesn’t resolve with better hygiene and dietary changes, it might be time to look a little deeper. I’m here to help. Together we can assess any underlying causes through a thorough case history, digestive evaluation, pathology review, and gut microbiome testing if needed.
Bad breath is often the body’s way of signalling an internal imbalance. Rather than covering it up with mints and sprays, let’s work together to restore balance from the inside out—naturally.
