Cure Keto Bad Breath: What To Do And Eat

The ketogenic diet, or keto diet, is a popular option for people looking to lose weight and improve certain medical conditions. The keto diet involves eating a minimal amount of carbohydrates, a moderate amount of protein, and a lot of fat. While the keto diet has its benefits, it also has one notable drawback: keto breath. Keto breath is a form of bad breath caused by the body entering a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. This process leads to weight loss and can help regulate blood sugar, but it also results in the production of ketones, including acetone, which is excreted through urination and exhalation, causing a distinctive fruity or chemical smell. While keto breath is temporary, it can be unpleasant and may last for several weeks or even a few months. To combat keto breath, individuals can try increasing their water intake, maintaining good oral hygiene, chewing sugar-free gum or sucking on sugar-free mints, and slightly increasing their carbohydrate intake.

Drink more water

Keto bad breath is a common side effect of the keto diet, which is a high-fat, low-carb diet. It is caused by the presence of ketones in the saliva, which can create an odour that some people liken to acetone nail polish remover, while others describe it as fruity or metallic. The good news is that staying hydrated can help to reduce keto breath.

When the body is in a state of ketosis, it breaks down fat for energy, converting fatty acids into ketones. These ketones are then released from the body through exhalation and urination. By drinking more water, you will produce more urine, which will help to expel more ketones from your body. This means fewer ketones will be present in your saliva, reducing the odour associated with keto breath.

Drinking water can also help to flush out bacteria in the mouth that could be contributing to bad breath.

It is important to stay hydrated by drinking plenty of water throughout the day. Sip on water regularly to increase urination and flush out those ketones. The more water you drink, the more ketones will be flushed out of your system.

Other Tips to Cure Keto Breath

While drinking water can help reduce keto breath, there are other things you can do to minimise it:

• Lower your protein intake as the body produces ammonia when breaking down protein, which can also cause a strong odour on the breath.
• Practise good oral hygiene by brushing your teeth twice a day and flossing daily.
• Chew sugar-free gum or suck on sugar-free mints to mask the odour.
• Slightly increase your carbohydrate intake, as this will lead to a decrease in ketone production. Just be careful not to increase your carb intake too much, as you want to stay in a state of ketosis.
• Eat more saliva-producing foods like celery and lemon, as extra saliva can help to clean out lingering bacteria that worsen the odour.

Remember, keto breath is only temporary. As your body adjusts to its new carb intake levels, your breath will eventually return to normal. In the meantime, stay hydrated and try out some of the other tips to minimise keto breath.

Eat less protein

While protein is important on a keto diet, eating too much protein can worsen bad breath. When the body breaks down protein, it produces ammonia, which is a byproduct of metabolism that is eliminated through urination and exhalation. Ammonia can create a strong odour on the breath.

Therefore, decreasing your protein intake and increasing your consumption of healthy fats (such as avocados, nuts, and olive oil) may improve your breath without forcing you to go off the keto diet.

You can also try changing the balance of proteins you consume. While this is a trial-and-error process, a change of protein sources—for example, from chicken to meat or meat to fish—can sometimes alter which ketone bodies are being produced (mainly by the types of fatty acids being broken down).

Research suggests that increasing fat while reducing protein consumption can help minimise both acetone and ammonia emissions.

Chew gum or suck on mints

If you're on the keto diet, you may experience keto breath, a form of bad breath caused by the breakdown of fats and proteins for energy. This can be masked by chewing gum or sucking on mints.

When choosing a gum or mint, opt for sugar-free options. Sugar-free mints and gum can help kill bacteria and prevent cavities. However, be cautious of sugar-free products that are loaded with carbs, as this could kick you out of ketosis.

Chewing gum or sucking on mints can also help increase saliva production, which can stop the growth of bacteria that cause bad breath. Additionally, chewing gum or sucking on mints after meals can encourage the production of saliva, which rinses food, bacteria, and plaque off your teeth. This helps restore the pH balance in your mouth and reduces the risk of tooth decay.

While it may not eliminate keto breath completely, chewing gum or sucking on mints can help mask the smell and provide some oral health benefits.

Increase your carbohydrate intake

While it may seem counterintuitive, increasing your carbohydrate intake is an effective way to combat keto breath. The ketogenic diet is a low-carb, high-fat diet that induces ketosis, a metabolic state where your body burns fat for energy instead of carbohydrates. During ketosis, your body produces ketones, which are released through your breath and urine, causing the distinctive odour of keto breath.

By slightly increasing your carbohydrate intake, you can reduce the number of ketones produced by your body. This, in turn, will lead to fewer ketones being released through your breath, improving your keto breath. For example, if you're currently consuming 15 grams of carbohydrates per day, try increasing your intake to 20 grams. You can then use a ketone breath analyser to measure your ketone levels and ensure you're still in ketosis.

It's important to note that the number of carbohydrates you can add to your diet while remaining in ketosis may vary from person to person. Generally, if you're consuming 2,000 calories per day, you can add 20 to 50 grams of carbohydrates without dropping out of ketosis. However, it's always a good idea to monitor your ketone levels to be sure.

Increasing your carbohydrate intake can be a simple and effective way to manage keto breath while still enjoying the benefits of the ketogenic diet. Remember to adjust your diet gradually and listen to your body to find the right balance for your needs.

Practise good oral hygiene

Practising good oral hygiene is always important, but it can be especially helpful when trying to cure keto bad breath. Here are some tips to improve your oral hygiene:

Brushing and Flossing

Brush your teeth at least twice a day and floss daily. Bacteria can accumulate in your mouth and between your teeth when you don't brush or floss regularly, and since bacteria contribute to bad breath, poor dental hygiene can worsen keto breath.

Tongue Cleaning

Consider using a tongue scraper to physically remove sulphuric compounds from your tongue. These compounds can build up overnight, especially if you don't brush between meals, and can contribute to bad breath.

Mouthwash and Mints

Use an antimicrobial mouthwash to help kill bacteria and freshen your breath. You can also try sucking on sugar-free mints or chewing sugar-free gum, which can help stimulate saliva production and mask bad breath. Be cautious with mints and gum, as some contain small amounts of carbohydrates that can kick you out of ketosis.

Water

Drinking plenty of water can help to dilute the concentration of ketones in your mouth, which contribute to keto breath. Water also has the added benefit of keeping your mouth moist, which can help to prevent bad breath.

While practising good oral hygiene may not completely eliminate keto breath, it can certainly help to reduce the odour.

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