Fasting and Bad Breath: How to Fix it Without Breaking Your Fast
If you’ve ever tried fasting, whether Intermittent or Extended, you’ve probably noticed the breath that comes along with it. And if you haven’t noticed it yourself, your friends and family probably have. You feel fine, you’re doing great with the fast, but your mouth? It’s not so nice in there! That can make anyone feel self-conscious around other people.
The good news is that bad breath, also known as halitosis, is very common during a fast and is usually a sign that your body is shifting into fat-burning mode. While that can be reassuring, it does not mean you have to live with bad breath the entire time you are fasting. There are simple ways to fix it without breaking your fast.
Let’s talk about why fasting affects your breath and what you can do to fix it.
Why fasting can cause bad breath
There are several reasons breath changes during fasting, and most of them happen at the same time, rather than on their own:
Ketones
When you fast, your body switches from burning glucose (sugar) to burning fat for energy, which leads to the production of ketones. One of these ketones, called acetone, leaves the body through your breath, and that process creates a noticeable smell.
The smell is often described as metallic, fruity, or like nail polish. This is especially common during longer fasts, or on low-carb diets even if you’re not fasting.
Less saliva
Since you’re not eating, you’re likely not producing as much saliva, and less saliva can mean more bacteria in the mouth.
Saliva helps wash away bacteria in your mouth. Less saliva means that bacteria can hang out longer, especially on the tongue, and that leads to odour. A dry mouth can cause bad breath, even without fasting.
Old food debris and tongue build-up
Even if you brush well, bacteria love to live on the tongue. During fasting, that can become more noticeable because there’s no food constantly moving things along.
Dehydration
Ketosis can be very dehydrating, which makes water intake extremely important. Dehydration thickens saliva and makes bad breath even worse. If your breath smells worse as the day goes on, dehydration could be part of the problem.
How do I fix bad breath without breaking my fast?
The tricky part is that you don’t want to have anything that could spike insulin. Most breath mints and gums have sugars or sweeteners, which are not an option during your fast. Even artificial sweeteners can cause an insulin response for some people.
Here are some things that actually work and won’t break your fast:
Drink more water than you think you need
We always suggest at least 1.8 Litres/64 ounces of water a day, and more when you are thirsty. You don’t want to overdo water, because you risk washing out electrolytes, but you do want to stay well hydrated. A simple way to check is the “pee test.” Your urine should be a pale yellow. Very dark means dehydration, while completely clear can mean you’re drinking too much.
Sipping water throughout the day, rather than drinking a large amount all at once, helps keep your mouth moist.
Electrolytes
Don’t skip electrolytes. Low electrolytes can contribute to dry mouth and to dehydration, both of which make bad breath worse. Many people are surprised at how quickly their breath improves once electrolytes are balanced.
Try oil pulling
Oil pulling can be a game changer during fasting. Swishing coconut oil for 5-10 minutes helps pull bacteria from the mouth and reduce odour. Don’t swallow, just spit it out when you’re done, and then rinse with clean water.
Brush your tongue
This is huge. Gently use a tongue scraper or the back of your toothbrush once or twice a day. Most fasting breath comes from the tongue, not the teeth (though your teeth still matter, too).
Rinse with salt water
A simple saltwater rinse can reduce bacteria, improve dry mouth, and freshen your breath. Swish and spit.
Wow! Drops
Wow! Drops are fasting friendly and they can work quickly when you need something in a hurry. They are zero calorie and don’t raise insulin. A drop or two in water or directly on your tongue can freshen breath without breaking your fast.
Another plus is you can easily carry them with you. This can be especially helpful if you’re fasting at work or around other people.
Don’t let bad breath stop you from fasting
If you’re fasting and noticing the breath, congratulations, your body is doing exactly what it’s supposed to do. For most people, the problem improves as the body adapts. Use these tips, stay consistent, and keep going.
