Say goodbye to fasting bad breath. Follow these 7 easy and effective tips to enjoy fresher breath during your intermittent fasting journey!
In this post we’ll uncover 7 simple ways to keep your breath fresh while fasting. These strategies include: 1. STAYING HYDRATED 2. DRINKING GREEN TEA 3. USING A TONGUE SCRAPER 4. AVOIDING BAD BREATH FOODS 5. PRACTICING GOOD ORAL HYGIENE 6. CHOOSING YOUR MOUTHWASH WISELY 7. CHEWING SUGAR-FREE GUM DURING YOUR EATING WINDOW
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What is Intermittent Fasting?
Let’s first talk a little about what exactly intermittent fasting is and is not.
Intermittent Fasting is not your traditional calorie deficit focused diet plan. It’s a healthy eating plan that focuses on WHEN you eat, not WHAT you eat. Intermittent fasting alternates between a fasting period and a feasting period (eating window). This fasting regimen has become super popular because it’s pretty flexible and can fit into many different lifestyles. Additionally, this meal plan can help with weight loss and can be really awesome for your daily life and overall long term health goals.
I absolutely LOVE living an intermittent fasting lifestyle, and the list is long when it comes to intermittent fasting weight loss and health benefits. However, some people may occasionally experience mild and unpleasant fasting side effects. Bad breath, unfortunately, happens to be one of the most common side effects.
Why do I have Bad Breath When I Don’t Eat?
Intermittent fasting can cause bad breath for a few different reasons. Here are the main causes of bad breath when fasting:
- Reduced Saliva Production: Fasting can lead to a decrease in saliva production. Saliva helps cleanse the mouth by washing away bacteria. With less saliva, bacteria can thrive, causing bad breath.
- Dry Mouth: Long periods of fasting and going without food or water during fasting can result in dry mouth conditions. A dry mouth provides an environment where odor-causing bacteria can multiply, contributing to bad breath.
- Ketone Production: When the body is in a fasting state, it may start burning fat for energy, producing ketones. Ketones can have a distinct and unpleasant bad smell, contributing to temporary bad breath. Additionally, individuals who practice the ketogenic diet may experience a rather distinct bad taste in their mouth, in a addition to the bad breath.
- Release of Toxins: Fasting may lead to the release of toxins from the body. As these toxins are processed and eliminated, they can contribute to a temporary unpleasant odor, affecting breath during fasting periods.
How Can I Deal With Bad Breath While Intermittent Fasting?
Use these 7 easy tips to kick out bad breath and stay fresh during fasting!
#1 STAY HYDRATED
Drink plenty of water throughout the fasting period to keep your mouth moist and wash away the growth of bacteria that can cause bad breath. Additionally, drinking water helps reduce ketone production.
#2 DRINK GREEN TEA
Drinking calorie-free green tea can be especially helpful during intermittent fasting, when it comes to fighting bad breath. Green tea contains natural compounds called polyphenols that possess antibacterial properties, helping to inhibit the growth of odor-causing bacteria in the mouth. Additionally, the act of drinking green tea stimulates saliva production, which is crucial for maintaining a moist environment in the mouth. This increased flow of saliva then helps rinse away bacteria and particles that can contribute to bad breath smells.
And don’t worry, green tea is one of the 4 best intermittent fasting drinks, that are “CLEAN”, which means you can drink it whether you are fasting or not and it won’t break your fast.
#3 USE A TONGUE SCRAPER
Try using a tongue scraper like THIS ONE and clean your tongue regularly to remove bad bacteria and dead cells that contribute to bad breath.
#4 AVOID BAD BREATH FOODS
A common cause of bad breath can be directly linked to the specific foods we eat. Try to avoid strong-smelling foods like garlic and onions during your eating window. These foods can linger in your mouth for a very long time, contributing to really nasty bad breath.
#5 PRACTICE GOOD ORAL HYGIENE
A great way to combat fasting bad breath is to practice good dental hygiene even during fasting periods to prevent bacterial growth, plaque build-up and bad breath. There are many different ways that oral hygiene can easily be added daily to your simple routine. It’s important to regularly brush your teeth, as well as your tongue.
And, brushing immediately after eating can help remove food particles and bacteria. It’s also important to use dental floss regularly, paying close attention to your gums and tongue.
Oh, and don’t diss your dentist. Attending regular dental treatments can help keep your breath in tip-top shape. It’s also a great way to identify and treat underlying oral health issues, like gum disease, that may contribute to bad breath.
#6 USE MOUTHWASH – But Choose it Wisely
Choosing to use mouthwash is a great way to maintain a healthy mouth. However, it’s a good idea to opt for an alcohol-free mouthwash to avoid drying out your mouth. Additionally, using a mouthwash that contains zinc may also prove to be helpful because zinc can help neutralize ketone odors and freshen your breath. This is the one I use and love!
#7 CHEW SUGAR-FREE GUM/MINTS – But Only DURING EATING WINDOW
Chewing sugar-free gum and/or mints during your eating window can help increase saliva production and neutralize unpleasant mouth odors. Just make sure the chewing takes place during your eating window (or non fasting hours) since chewing gum is one of the shocking things that could totally disrupt your “clean fast” and unintentionally break it.
FRESH BREATH FINALE
Tada! As you can see, managing intermittent fasting bad breath is totally doable with just a few simple tweaks to your routine. By staying well-hydrated, practicing oral hygiene on a regular basis, and incorporating strategies like sipping on green tea, you can keep your breath fresh and your fasting experience FABULOUS!
