10 Ways to Stop Bad Breath for Good

Is there anything more nerve-wracking than thinking “oh shit, does my breath stink?” mid-conversation? (Maybe having someone flat out tell you that your breath reeks—yeah, that one stings.) Almost always, though, your bad breath is preventable, and it’s relatively easy for most guys to fix bad breath by getting ahead of it.

For intel on the topic, we spoke with Los Angeles-based cosmetic dentist Dr. Jon Marashi, who is trusted by some serious A-list talent for an optimal smile—from Joaquin Phoenix and Tom Hanks to Lindsay Lohan and Kate Hudson. Read on to learn what causes bad breath in the first place, and 10 key steps for how to get rid of bad breath.

How to Prevent and Get Rid of Bad Breath

Here are 10 ways to keep your breath as fresh as possible.

1. Brush Often, Floss Nightly

You need to floss every night and brush at least two times a day (once in the morning, once before bed, and as needed or desired throughout). This not only protects your teeth and gums from rotting and stains, but it removes the food particles and the bacterial waste that produce stench and can cause plaque buildup and tooth decay. “As tooth decay progresses, pockets of bacteria are created, producing foul-smelling sulfur compounds,” adds Marashi. “Additionally, food particles can get trapped in these cavities, further contributing to bad breath as they decompose.”

2. Stay Hydrated

There are so many reasons to drink plenty of water: For good skin, for healthy hair, and for healthy bodily function—and your breath is no different. Dry mouth means you’re not producing enough saliva, and the drier the mouth, the stinkier the breath smells.

Here’s a strategy for waking up with smoochable morning breath: Drink water before bed. Yes, it might trigger you to wake up in the middle of the night to take a leak, but even that gives you another chance to drink more water, since (assuming you can fall back to sleep easily) it lets you stay hydrated around the clock. Pro Tip: Keep a glass of water or a water bottle next to the bed, so if you wake up for any other reason, you can take a sip and keep your mouth hydrated.

3. Chew Gum—and Choose Better Gum, Too

“According to clinical trials, chewing sugar or zero-calorie gum for at least 20 minutes after meals is recommended for stimulating saliva flow, and mechanical and taste receptors which can help in preventing cavities,” says Marashi. He adds that the simple act of chewing will induce saliva production. “Your saliva has enzymes that protect against an acidic environment, thus decreasing both plaque and odor. This helps break down food particles and keeps the mouth moist.” Marashi suggests sugar-free gum, ideally with cinnamon or xylitol. “Xylitol naturally sweetens the gum, and prevents bacteria from binding to teeth—this also helps prevent tooth decay,” he says. “Cinnamon, on the other hand, kills the odorous bacteria in the first place.” Just remember that chewing gum regularly won’t make up for poor dental hygiene.

4. Swap Your Toothbrush Quarterly

The American Dental Association recommends swapping out your toothbrush (or brush head) every three months, in order to keep it in tip-top shape for cleanings. So, do that. If you have a hard time remembering to swap them out (or stock up on backups), then consider enrolling in a subscription program that can send you new brush heads at regular quarterly intervals.

5. Upgrade Your Toothpaste

While any ol’ toothpaste will keep your mouth fresh, one ingredient to consider for bad breath is zinc. These zinc salts quickly and thoroughly get rid of the sulfur compounds in your mouth. (Everything from Smart Mouth has been a lifesaver for rank breath in my household, btw.)

But don’t pin it all on the toothpaste, either, says Marashi: “While a toothpaste may temporarily cover up bad breath, it’s important to address the underlying causes. If you’ve already done a lot of things to address the issue of bad breath, it may be worth seeing a gastroenterologist as the problem may be something you are not currently addressing, such as heartburn or acid reflux.”

6. Try a Tongue Scraper

A tongue scraper is not as harsh as it sounds. It is a simple device that pulls additional sulfur from the “shag carpet” that is your tongue. “After brushing, a tongue scraper can be an effective step in ridding your mouth of an acidic environment if you’ve consumed a beverage such as coffee, tea or red wine,” says Marashi, who uses a tongue scraper regularly.

7. Use ADA-Approved Mouthwash

You can’t complain about having bad breath when mouth wash is right there. It’s the quick-and-dirty (or in this case, incredibly clean) shortcut. Pick an alcohol-free option to prevent oral dehydration, and swish and gargle after each time you brush your teeth. If you really want to nix the sulfuric bacteria, then choose one with zinc salts. Better yet, choose one with the ADA Seal of Acceptance, says Marashi: “This means there has been scientific evidence that demonstrates the safety and efficacy of the product.”

8. Alter Your Diet

Obviously, garlic and onions are their own monster. Beyond that, minimize ingestion of anything that dehydrates the body and parches the mouth, like caffeine, alcohol, and tobacco products. Of course, if you don’t want to cut back on the joys of life for the sake of better breath, then adhere to the other tips on this list, and brush your teeth after a particularly odorous meal. “When you have all those particles in your teeth combined with bad hygiene, the bacteria in your mouth eats that as its own food source by secreting acids called volatile sulfur compounds, and that is responsible for the smell,” Marashi explains.

9. See the Dentist Twice Yearly

Another ADA recommendation: Get a checkup every six months to take care of your oral health. This keeps you ahead of any medical conditions like deterioration, plaque buildup, gingivitis, periodontal disease, xerostomia (a disease of the salivary glands), and nasty bacterial breakouts. Cleaner mouths are primed for better breath, matter of fact. That said, Marashi endorses even more frequent visits—every three months: “This can further decrease the buildup of plaque and help you maintain not only fresh-smelling breath but overall dental hygiene,” he says. “Brushing and flossing will only go so far. Only a professional cleaning can remove calcified plaque (also known as tartar) stuck between your teeth and below the gumline and on top. There’s no mouthwash, brushing or flossing that can fix this, you have to have it professionally removed.”

10. Keep Oral Hardware Clean

If you wear a retainer, aligner, or dentures throughout the day (or simply overnight), then it’s imperative to keep it clean, too, since it can be a breeding ground for bacteria. Brush them before each use, clean them as instructed by your doctor (or the brand itself), or consider getting an ultrasonic cleanser. (This Zima Dental cleaning pod also gets Marashi’s endorsement.)

What Causes Bad Breath

While things like coffee, smoking, garlic, and onions are inherently pungent, the major contributing factors to true bad breath is poor oral hygiene, period. This includes routine flossing, brushing, and regular dental visits.

But on a more microscopic level, here’s what’s occurring to create that funk: “The bacteria in your mouth eats [the left-behind particles], and secrete acids called volatile sulfur compounds, or VSCs and that is responsible for the smell,” Marashi says.

These odor-causing bacteria thrive in dry environments and proliferate when our mouth is parched. Oral bacteria are mostly good, since they help break down the proteins in our food, but they also produce that aforementioned nasty smelling sulfur, hence why good oral hygiene is so critical.

It’s also important to remember that some people have bad breath because of underlying health problems. Guys with chronic halitosis can build plans with their doctor, often involving home remedies like medicated mouthwashes and toothpastes. Furthermore, sometimes having omnipresent bad breath is an indicator of gut concerns, for example, and might require seeing a gastroenterologist, says Marashi. If you all of a sudden have major issues and can’t pinpoint a fix, consider seeing a healthcare provider to investigate further.

Sudden and persistent bad breath can be a sign of a bigger problem, too, like gum disease (likely from plaque buildup). Again: “It can even indicate poor gut health as well as a gastrointestinal disorder or condition, and if you are not sure, it’s important to see a gastroenterologist,” says Marashi.