How to Recognize the Symptoms of Bad Breath

Bad breath can be quite embarrassing. You may unknowingly walk around with a foul-smelling mouth until a brave friend—or even worse, someone you secretly admire or your partner—tells you your breath stinks. Fortunately, there are several 'breath-check' methods you can try on yourself to detect the odor. While these tests might not give you an exact match to what others smell, they will give you a pretty good idea of what’s going on.

Lick the inside of your wrist. Wait for 5-10 seconds to let the saliva dry. You should do this privately—when you're alone—because if you do it in public, people might look at you strangely. Also, avoid doing this right after brushing your teeth, using mouthwash, or eating something minty, as a freshly cleaned mouth may not give you an accurate result.

Smell the area where the saliva has dried. This method, to some extent, will help you become aware of the odor of your breath. If it smells unpleasant, you might need to improve your oral hygiene. If there’s no noticeable smell, your breath might not be too bad—but you should try other methods to be more certain.

• Keep in mind that this method uses saliva from the tip of your tongue (the front part), and this area usually cleans itself. Therefore, smelling the saliva on your wrist will only tell you the smell from the freshest part of your tongue—most bad breath originates near the back of the tongue, close to the throat.
• You can wash the saliva off your wrist, but don’t worry if you can’t find water or disinfectant, as the saliva odor will quickly dissipate once your skin dries.
• If you’re not facing a serious issue, you won’t smell much from your saliva. If you’re still concerned, you can try another self-check method to get a “second opinion.”

Try to gather saliva from the back of your tongue. Use your finger or a cotton swab and gently insert it into your mouth—but not too far as this might trigger a gag reflex—and wipe it across the surface of the back of your tongue. Any bacteria causing bad breath hiding in this area will stick to your tool. Smell the tool you used (finger or cotton swab) to detect the odor from the back of your tongue.

• This method might give you a more accurate idea of your bad breath than just licking your wrist. Chronic bad breath is usually caused by bacteria multiplying on your tongue and between your teeth—and most of these bacteria tend to gather near the back of the tongue. The tip of the tongue typically cleans itself, and you tend to clean the front of your mouth more often than the back.
• Use an antibacterial mouthwash—both for the front and back of your mouth—to keep bacteria from settling on the back of your tongue. When brushing your teeth, make sure to reach the farthest back molars and don’t forget to brush your tongue and gums.

Cover your mouth and nose with both hands. Cup your hands over your nose and mouth so that your breath can’t escape anywhere other than into your nose. Slowly exhale from your mouth and quickly inhale through your nose. If your breath has an unpleasant odor, you’ll easily detect it—but the air may quickly escape through your fingers, making it hard to make an accurate diagnosis. However, this is one of the most discreet ways to check your breath in public.

Blow into a cup or plastic container. Take a deep breath, then place the cup over your nose and mouth as tightly as possible to ensure you get the most accurate result. Slowly exhale into the cup, filling it with the warmth of your breath. Quickly inhale through your nose—you’ll be able to easily smell your breath.

• This method is likely more accurate than cupping your hands over your nose and mouth, but its accuracy depends on how airtight the cup is.
• You can also use this method with any container that can trap air coming from both your nose and mouth: a small plastic or paper bag, a tight-fitting surgical mask, or any mask that holds in breath.
• Make sure to clean the cup before using it again. Wash it with soap and water before storing or using it for anything else.

Get an Accurate Check. Avoid using these methods right after brushing your teeth, using mouthwash, or eating something minty. While these actions can make your breath fresher, the smell of your breath right after brushing will not be the same as what your breath smells like most of the time. You should try checking your breath at different times throughout the day—right after brushing, and mid-day when you’re usually interacting with others—so you can get a clearer sense of the difference. Keep in mind that your breath might also smell bad after eating spicy foods.

You can ask a trusted friend or family member if they think your breath smells bad. While you can check on your own, you will only get a rough idea of how others perceive the odor. The best way to know for sure is to let go of your pride and simply ask: "Please be honest, does my breath smell?".

• Choose someone you trust—someone who will keep it confidential and be completely honest with you about the issue. It’s best to ask a friend who won’t judge you. Avoid asking someone you like or your partner, as bad breath might be a big turn-off. Don’t ask a stranger unless you’re really brave.
• At first, you may feel embarrassed, but you’ll feel much better getting trustworthy feedback on the matter. Getting a response from a close friend is much more helpful than hearing it from someone you’re hoping to kiss.

Be Subtle About It. Don’t breathe into someone’s face and ask, "Does my breath smell bad?" You should approach this topic with some tact and always ask first before you act. If you spend a lot of time with someone, they might have already noticed your bad breath—but they’re likely too polite to bring it up.

• You could say, "I’m worried I have bad breath, but I can’t tell for sure. I know this might be embarrassing, but can you smell anything?"
• Or, "This might sound a bit odd, but I really want to know if my breath is terrible. I’m planning to take Chau to a movie tonight, and I’d rather deal with this now than wait for her to notice."

Determine whether your bad breath occurs only in the morning upon waking or if it's a chronic issue. Check your breath in the morning, afternoon, and evening, both before and after brushing your teeth, and monitor how persistent the problem is. If you know the cause of your bad breath, you can take steps to address it.

• Morning breath is normal. You can eliminate this issue by brushing your teeth, using dental floss, and rinsing with mouthwash when you wake up.
• Chronic bad breath is a more severe bacterial condition, but it is still common and treatable. To manage chronic bad breath, you must maintain good oral hygiene and control the bacteria causing the unpleasant smell.
• The most common causes of bad breath include cavities, gum disease, poor oral hygiene, and a coated tongue (a white or yellowish layer on the tongue, usually due to infection). If you can't identify the cause yourself, your dentist can help pinpoint the reason for your bad breath.
• If someone tells you that your breath smells bad, don't feel embarrassed. Think of it as constructive feedback.

Maintain excellent oral hygiene. Brush your teeth thoroughly, rinse with an antibacterial mouthwash, and floss between your teeth to remove plaque and bacteria. Drink plenty of water and rinse with cold water for fresher breath.

• Brushing your teeth before bed is crucial. You can also brush with baking soda to reduce the acidity in your mouth and make it harder for bacteria that cause bad breath to thrive.
• Use a tongue scraper (available at most pharmacies and supermarkets) to remove any buildup between your taste buds and the folds of your tongue. If you don’t have a tongue scraper, you can use a toothbrush to clean your tongue.
• Change your toothbrush every two to three months. Over time, the bristles become less effective, and your brush may accumulate bacteria. Replace your toothbrush after being sick to prevent bacteria from lingering.

Eat foods that promote fresh breath and avoid those that cause unpleasant odors. Apples, ginger, fennel seeds, berries, leafy greens, watermelon, cinnamon, and green tea are great for fresh breath. Incorporate these foods into your diet. At the same time, steer clear of foods that lead to bad breath, like onions, garlic, coffee, beer, sugar, and cheese.

• Processed foods with high sugar content, like cookies, candies, and pastries, also contribute to bad breath.

Consult with your doctor about your digestive health. Poor stomach and intestinal health may be the culprit behind bad breath. You could have conditions like stomach ulcers, H. pylori bacterial infections, or acid reflux. A doctor will help treat these conditions and guide you on how to maintain a healthy digestive system.

Maintain nasal hygiene. Allergies, sinus infections, and post-nasal drip can contribute to bad breath, so you should try to prevent and treat these conditions. Keep your nasal passages clean and clear, and manage your allergies to prevent them from worsening.

• A nasal irrigation system can help remove mucus buildup in your sinuses.
• Drinking warm lemon water, using saline nasal drops, and taking vitamin C can help treat nasal congestion.
• When taking vitamin C, follow the dosage instructions on the label. Adults should not exceed 2000 mg of vitamin C per day.

Follow a healthy diet. In addition to consuming foods that are good for your breath, a generally healthy diet can help reduce bad breath. Cut down on processed foods, red meats, and cheese. Focus on eating fiber-rich foods like oats, flaxseeds, and kale.

• You should also include foods that promote a healthy gut microbiome, such as unsweetened kefir, kimchi, yogurt, or probiotic supplements.

Temporary bad breath remedies. Chewing gum, sucking on mints, or using Listerine strips can help freshen your breath before entering social situations. While you will eventually want to address the root cause of your bad breath, in the meantime, you can make your breath fresher. Carry gum with you.

• Chew a handful of cloves, fennel seeds, or star anise. Their antiseptic properties will help fight the bacteria causing bad breath.
• Chew a piece of lemon or orange peel—this will release a burst of refreshing flavor. (Be sure to wash the peel before chewing.) Citric acid stimulates your salivary glands and helps fight bad breath.
• Chew a sprig of parsley, basil, mint, or cilantro. The chlorophyll in these herbs helps neutralize odors.

Avoid smoking. If you need more reasons to quit smoking, here's a simple one: smoking contributes to bad breath. Tobacco tends to dry out your mouth and can leave an unpleasant odor even after you've brushed your teeth.

Talk to your dentist about your issue. Regular dentist visits are essential for maintaining good oral hygiene. If you suffer from chronic bad breath, your dentist can identify any dental issues like cavities, gum disease, or a coated tongue.

• If your dentist believes the problem stems from an internal source, such as an infection, they may refer you to your family doctor or a specialist.