7 Natural Remedies for Bad Breath (And Whether They Actually Work)

Natural remedies for bad breath are everywhere online, and their quality varies wildly. Some are backed by actual research. Some are plausible but overhyped. A few are essentially harmless rituals with no meaningful effect. Here’s an honest breakdown of the seven most common ones.

1. Water and Hydration

Verdict: Works. Simple, but genuinely effective.

Saliva is the mouth’s main antibacterial defense system. It rinses food particles away, neutralizes acids, and contains proteins that inhibit bacterial growth. When you’re even mildly dehydrated, saliva production drops and bacterial activity increases. That’s why breath tends to be worse in the morning (you’ve gone hours without drinking) and at the end of a long day in a dry environment.

Drinking water consistently throughout the day is one of the most reliable things you can do for breath. It’s not glamorous, but it supports saliva production, rinses oral surfaces, and reduces the conditions bacteria thrive in. Plain water is best — sugary drinks and juice give bacteria something to metabolize, which makes things worse.

2. Tongue Scraping

Verdict: Works well. One of the highest-impact things you can do.

The back of the tongue is the primary source of bad breath in most people. The surface traps bacteria, dead cells, and food debris in a biofilm that produces volatile sulfur compounds at a high rate. A tongue scraper removes that coating mechanically — it physically lifts and removes the biofilm rather than just rinsing over it.

Clinical studies show that tongue scraping reduces VSC levels significantly, often more than brushing alone. A metal or plastic scraper used once a day in the morning, starting at the back of the tongue and pulling forward, is enough. It takes about 30 seconds. Most people who add this to their routine notice a difference quickly.

3. Green Tea

Verdict: Modest but real benefit.

Green tea contains polyphenols, particularly catechins, that have antibacterial and antioxidant properties. Research has shown that green tea extract and green tea rinses can reduce VSC levels in the mouth. One study found that green tea was more effective at reducing morning breath than mints, parsley-seed oil, or chewing gum.

The effect isn’t dramatic, but it’s real. Drinking unsweetened green tea regularly — or using a green tea rinse — adds some antibacterial activity and doesn’t have the drying effects of alcohol-based mouthwash. It’s a reasonable addition to a routine, not a standalone fix.

4. Xylitol Gum

Verdict: Works, and for specific reasons worth understanding.

Xylitol is a sugar alcohol that bacteria can’t metabolize. Unlike regular sugar (and even sorbitol, used in most sugar-free gum), xylitol doesn’t feed oral bacteria. Research also suggests it actively inhibits the growth of Streptococcus mutans, one of the main bacteria involved in tooth decay.

Beyond the xylitol itself, chewing gum stimulates saliva production, which helps address dry mouth — one of the main drivers of bad breath. Xylitol gum is most useful between meals, when you can’t brush, or during times when your mouth is likely to be dry (like long meetings or flights).

5. Baking Soda Rinse

Verdict: Useful, especially for acid-related odor.

Baking soda (sodium bicarbonate) is alkaline, which means it neutralizes the acidic environment that many odor-producing bacteria prefer. A rinse made with a small amount of baking soda dissolved in water temporarily raises the pH of the mouth, making it less hospitable to certain bacterial species.

This isn’t going to fix deep-seated gum disease or a heavily coated tongue. But as a supporting measure — especially after acidic foods or coffee — it’s cheap, effective, and gentle on teeth. Don’t use baking soda as a toothpaste substitute long-term without checking with a dentist, as it can be abrasive to enamel in concentrated form.

6. Oil Pulling

Verdict: Overhyped. Minimal evidence relative to the investment.

Oil pulling involves swishing a tablespoon of oil (usually coconut or sesame) around your mouth for 15-20 minutes. Proponents claim it draws bacteria out of the mouth. The reality is more modest.

A few small studies have found that oil pulling reduces bacterial counts and plaque, and one found it comparable to chlorhexidine for reducing Streptococcus mutans. But the evidence base is limited — most studies are small and short-term — and the proposed mechanism (bacteria being “drawn out” by the oil) isn’t well-supported by the research.

If you enjoy oil pulling and have 20 minutes in the morning, it’s not harmful. But it’s a significant time investment for an effect you could achieve more efficiently with tongue scraping and a well-chosen mouthwash. Don’t skip the basics in favor of this.

7. Oral Probiotics

Verdict: Promising, but the evidence is still developing.

The idea behind oral probiotics is appealing: instead of killing all oral bacteria with an antimicrobial rinse, you replace the bad bacteria with beneficial strains that don’t produce odor. Some research supports this approach, with studies showing that certain strains (particularly Streptococcus salivarius K12) can colonize the mouth and reduce VSC levels.

The challenge is consistency and practicality. Probiotic lozenges need to be used regularly to maintain their effect, and the research on long-term outcomes is thinner than the research on conventional approaches. They’re also more expensive than standard mouthwash.

Oral probiotics are worth trying if you’ve addressed the basics and are still dealing with chronic odor. They’re not a replacement for tongue scraping, flossing, and treating any underlying gum disease. Think of them as a potential adjunct once the fundamentals are covered.

If you go this route, strain selection matters. Most products include only K12. We recommend the Bristle Oral Health Probiotic, which combines K12 with M18 — a complementary strain — plus four additional Lactobacillus strains in a xylitol-based lozenge.

References

1. [1] Van den Broek AM, Feenstra L, de Baat C. "Management of halitosis." Oral Dis. 2008;14(1):30-39.
2. [2] Tonzetich J. "Production and origin of oral malodor." J Periodontol. 1977;48(1):13-20.
3. [3] Porter SR, Scully C. "Oral malodour (halitosis)." BMJ. 2006;333(7569):632-635. doi: 10.1136/bmj.38954.631968.AE