Keto Dry Mouth: How Long Does It Last?

The ketogenic diet is a popular, low-carb, high-fat, and moderate-protein diet that has been associated with several health benefits, including weight loss, improved cognitive function, and reduced hunger. However, one of its side effects is dry mouth, also known as cottonmouth or xerostomia. This condition can cause discomfort and lead to other issues such as bad breath, impaired taste, and an increase in thirstiness. Dry mouth occurs on keto due to a combination of factors, including the body's rapid loss of water, changes in insulin levels, increased production of ketones, and inadequate hydration. While the duration of dry mouth on keto may vary, it is important to address it to avoid further complications.

Keto diet and dry mouth

The keto diet is a popular, modern approach to weight loss, but it can also bring about some unpleasant side effects, including dry mouth. This is a common symptom, and there are several reasons why it occurs.

Why Keto Causes Dry Mouth

The keto diet is a low-carb, high-fat, moderate-protein diet, which aims to put the body into a metabolic state called ketosis. In ketosis, the body burns fat for energy instead of carbohydrates, and this process can lead to a dry mouth for several reasons:

• Change in Insulin Levels: Insulin is released by the pancreas to combat a rise in blood sugar. When on a low-carb diet, there is less insulin released, which means the kidneys retain less water, leading to dehydration.
• Fasting-Induced Natriuresis: Restricting carbohydrates can trigger a process called natriuresis, where the kidneys release sodium, and the body tries to retain it, also releasing potassium. This can affect the regulation of body fluids, leading to dehydration.
• Inadequate Hydration: The keto diet can lead to dehydration, so it is important to ensure you are drinking enough water, especially after exercise.
• Persistent Urination: In the initial stages of ketosis, the body expels excess ketones and fluids, leading to increased urination and, in turn, increased thirst and dry mouth.
• Nutrient Deficiencies: Deficiencies in certain nutrients and vitamins, including Omega-3s and Vitamins D, E, B6, B12, and C, can contribute to dry mouth.
• Increased Acetone Levels: In ketosis, the body produces more acetone, which is expelled through urination and breathing. Drinking plenty of fluids can help eliminate acetone through urination.
• Excess Protein Consumption: Eating too much protein can lead to the production of ammonia, which can cause dry mouth and bad breath.

How to Combat Dry Mouth on Keto

Dry mouth is an uncomfortable side effect of the keto diet, but there are several ways to alleviate it:

• Drink More Water: It is important to stay hydrated, especially as the keto diet can lead to water loss.
• Maintain Oral Hygiene: Brushing your teeth, flossing, and using an alcohol-free mouthwash can help alleviate dry mouth and improve bad breath.
• Chew Sugar-Free Gum: Chewing gum can help stimulate saliva production and improve dry mouth.
• Avoid Caffeine: Caffeine can contribute to dehydration and affect saliva production, so it is best to avoid it when on the keto diet.
• Increase Carb or Fat Intake: After a month on keto, some people find that increasing their carb or fat intake can help alleviate side effects.

The good news is that dry mouth is usually only a short-term side effect of the keto diet. While your body is adjusting to the diet, you may experience dry mouth and bad breath for a couple of weeks. However, as your body gets used to ketosis, these side effects should disappear.

While the keto diet can bring about some positive health benefits, it is always a good idea to consult a healthcare professional before making any significant dietary changes.

Ketosis and dry mouth

Dry mouth is a common side effect of the keto diet. This condition, also called cottonmouth or xerostomia, is when your body does not produce enough saliva, leading to foul breath and thirstiness.

Causes of Dry Mouth on Keto

Ketosis and Salivary Glands

When your body enters the state of ketosis, it starts to burn fat rapidly. This process can alter your body chemistry and negatively impact your salivary glands, which are responsible for creating saliva necessary for food digestion. The inadequate saliva problem occurs because your body does not have a constant supply of carbohydrates. Typically, when you consume a diet high in carbohydrates, your body converts them into glycogen, which is then used for energy production. With every gram of glycogen stored, your body also stores about three to four grams of water. On the keto diet, your body receives and stores less water, leading to reduced saliva production, which causes increased thirst and dry mouth.

Change in Insulin Levels

A diet rich in sugar and carbohydrates leads to a rise in blood sugar, prompting the pancreas to release insulin to combat this rise. Insulin triggers the kidneys to retain more water. However, when you ingest a low-carb diet, there is less insulin in your system, which causes the kidneys to retain less water, leaving your body inadequately hydrated.

Fasting-Induced Natriuresis

Restricting your carbohydrate intake to less than 60g a day can trigger natriuresis, a process involving sodium excretion through urine. During this process, your kidneys release sodium, and your body tries to retain it, also leading to the release of potassium. Both sodium and potassium are essential minerals with electrical charges that play a crucial role in regulating body fluids. When these electrolytes are not available in sufficient amounts, managing fluid levels becomes challenging, leading to dehydration and dry mouth.

Inadequate Hydration

The keto diet can lead to dehydration, so it is essential to properly hydrate your body, especially after physical activity. Your body loses water faster on keto due to frequent urination and the faster depletion of glycogen reserves.

Persistent Urination

During the initial stages of ketosis, you will likely experience frequent urination as your body expels extra ketones and fluids. This can lead to increased thirst and dry mouth sensations.

Nutrient Deficiencies

Nutrients such as omega-3s, vitamins D, E, B6, B12, and C are essential for maintaining proper salivary health. Deficiencies in these nutrients can contribute to dry mouth.

Increased Acetone Levels

When your body reaches the keto state, it produces more acetone. Acetone is usually expelled through urination and breathing and can contribute to the fruity or metallic smell associated with "keto breath."

How to Address Dry Mouth on Keto

Consume More Water

It is crucial to increase your water intake on the keto diet, as your body loses water through sweating and urination. Aim for approximately 2.7 litres for women and 3.7 litres for men daily.

Maintain Healthy Oral Hygiene

While keto breath is not directly related to oral hygiene, maintaining good oral habits can help alleviate the problem. Rinse your mouth to trigger the salivary glands, and avoid mouthwashes containing alcohol, as this can worsen the drying effect.

Use Sugar-Free Gum

Sugar-free gum and mints can help mask bad breath while your body adjusts to the low-carb diet.

Avoid Excess Protein Consumption

Consuming too much protein on keto can lead to the production of ammonia, which can contribute to dry mouth and unfriendly breath.

Use Electrolyte Supplements

In addition to water, consider using therapeutic electrolyte supplements like sodium to maintain proper hydration.

Reduce Caffeine Consumption

Caffeine can contribute to reduced salivary flow levels, leading to dehydration and dry mouth.

The odd tastes and odours associated with keto breath should disappear within a couple of weeks as your body adjusts to the low-carb intake. Staying properly hydrated and following the tips outlined above can help alleviate dry mouth symptoms during this adjustment period.

Causes of dry mouth

Dry mouth is a common side effect of the keto diet. This is because the transition from a diet high in carbohydrates to one that is low in carbohydrates takes a toll on your body. The keto diet involves a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates. This shift in metabolism causes changes in fluid balance and electrolytes, which can lead to increased thirst and frequent urination.

Change in Insulin Levels: When you consume fewer carbohydrates, there is less of a spike in blood sugar levels, resulting in lower insulin levels. Insulin, in high amounts, triggers the kidneys to retain water and sodium. However, when insulin levels drop, the kidneys release stored water and sodium, leading to increased urination and subsequent dehydration, which can cause dry mouth.

Fasting-Induced Natriuresis: Restricting carbohydrate intake to less than 60g per day can trigger natriuresis, a process where the kidneys release sodium. The body tries to retain this sodium, which, in turn, leads to the release of potassium. These minerals are essential for regulating body fluids, and their imbalance can lead to dehydration and dry mouth.

Inadequate Hydration: The keto diet can lead to dehydration due to the rapid loss of water and electrolytes. This is because the body is eliminating processed foods, which are high in sodium, and there is a decrease in water retention due to lower insulin levels.

Persistent Urination: During the initial stages of ketosis, the body expels excess ketones and fluids through frequent urination. This can lead to increased thirst and dry mouth.

Nutrient Deficiencies: Certain nutrients and vitamins, such as Omega-3s, Vitamins D, E, B6, B12, and C, are essential for maintaining salivary health and preventing dry mouth. A diet lacking these nutrients can contribute to the condition.

Increased Acetone Levels: Ketosis leads to increased production of acetone, which is expelled through urination and breathing. Drinking plenty of fluids can help eliminate acetone through urination, reducing its presence in the breath.

While dry mouth can be uncomfortable and cause bad breath, there are ways to alleviate this side effect. Staying properly hydrated, maintaining oral hygiene, and consuming sugar-free gum or mints can help. Additionally, avoiding caffeine and carbonated drinks, which can impact saliva production, may also be beneficial.

Symptoms of dry mouth

Dry mouth, also known as cottonmouth or xerostomia, is a common side effect of the keto diet. It is characterised by a reduced amount of saliva in the mouth, which can lead to a range of uncomfortable symptoms. These may include:

• A dry, sandpaper-like feeling in the mouth
• Increased thirst, especially at night
• Bad breath or "keto breath"
• Impaired taste (dysgeusia)
• Dry, cracked, or splitting lips
• Fungal mouth infections

The keto diet is a low-carb, high-fat diet that can lead to a reduction in the amount of saliva produced by the salivary glands. This is primarily due to the decreased intake of carbohydrates, which are typically broken down into glycogen and stored in the body along with water. For every gram of glycogen stored, the body also stores three to four grams of water. Therefore, when following a keto diet, the body receives and stores less water, leading to reduced saliva production.

In addition, the keto diet can cause changes in insulin levels, as insulin is released by the pancreas to help regulate blood sugar levels after consuming carbohydrates. With a low-carb diet, there is less of an increase in insulin levels, which allows the kidneys to retain less water, leading to dehydration and dry mouth.

Furthermore, the process of ketosis, which is the metabolic state achieved by restricting carbohydrates, can lead to the production of acetone, a type of ketone. Acetone is released through urination and breathing and can contribute to the dry mouth sensation.

To alleviate the symptoms of dry mouth, it is important to stay hydrated and ensure adequate fluid intake. Additionally, maintaining proper oral hygiene, such as brushing twice a day and flossing, can help reduce the severity of dry mouth.

How to get rid of dry mouth

Dry mouth, also known as xerostomia, is a common side effect of the keto diet. It is caused by a decrease in saliva production due to reduced carbohydrate intake and changes in insulin levels, electrolyte balance, and fluid levels in the body. While it may not be a major health concern, it can cause discomfort and impact your ability to taste and chew food. Here are some ways to get rid of dry mouth:

Consume More Water

It is important to stay hydrated, especially when following a keto diet. The recommended water intake for women is approximately 2.7 litres per day, while for men, it is 3.7 litres. Make sure to drink enough water throughout the day to keep your body and mouth properly hydrated.

Maintain Healthy Oral Hygiene

Practising good oral hygiene can help alleviate bad breath associated with keto. Rinse your mouth regularly, preferably with an alcohol-free mouthwash, as alcohol can contribute to dryness. Use toothpaste designed for dry mouth, and consider upgrading your oral care regimen by brushing your teeth twice a day and flossing regularly.

Use Sugar-Free Gum or Mints

Chewing sugar-free gum or sucking on sugarless mints can stimulate saliva production and help mask bad breath. Look for products containing xylitol, which can kill bacteria and prevent cavities. Natural herbs like cinnamon and clove can also be used as breath fresheners.

Avoid Excess Protein Consumption

Excess protein intake can lead to increased ammonia production, which can contribute to dry mouth and unfriendly breath. Aim for a healthy balance of protein and fats in your diet.

Use Electrolyte Supplements

Electrolyte supplements like sodium can help maintain hydration levels in the body. Therapeutic electrolyte supplements may be beneficial in ensuring your body gets the hydration it needs.

Reduce Caffeine Consumption

Caffeine has been linked to reduced salivary flow levels, contributing to dehydration. Reducing or avoiding caffeine and carbonated drinks can help alleviate dry mouth symptoms.

Additionally, you can try using a humidifier, especially in your sleeping area, to add moisture to the air and reduce dry mouth symptoms. It is also important to address any nutrient deficiencies, as vitamins D, E, B6, B12, and C are essential for maintaining salivary health.

Frequently asked questions