Low-carb diets can cause bad breath

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Bad breath is one of the side effects of a low-carb diet. The problem of dieting with bad breath in the mouth can be worrying for many people, but with certain insights, dieters can quickly overcome this obstacle without sacrificing their goals.

1. Why a low-carb diet can cause bad breath

There are many causes of bad breath when dieting with a low carb diet. This mechanism is due to metabolic ketosis (a metabolic state achieved with a low-carb diet) and protein metabolism.
Metabolic ketosis One of the body's main sources of energy is glucose. Glucose is produced when the digestive tract breaks down carbohydrates from complex sugars into simple glucose molecules.
When following a low-carb diet for dieting, the body must find an alternative fuel source, namely fat, for energy (a metabolic state known as ketosis).
When the body breaks down fatty acids, a byproduct is created called ketones. The most common ketone bodies come in three forms: Acetoacetate, beta-hydroxybutyrate, and acetone. These ketone bodies are regularly eliminated from the body through urine and exhaled breath.
Therefore, if you are following a low carb diet, your body is relying more on fatty acids for energy because you are not eating a lot of carbohydrates. As the body uses more fat, more ketones are released as a byproduct of local metabolism.
Excessive accumulation of ketones in the body can contribute to bad breath.
Protein metabolism Changes in diet can also cause changes in breathing. Accordingly, with a low-carb diet, the sudden switch from carbs to protein changes the way the body metabolizes food.
At this point, the breakdown of proteins in the body produces ammonia. A sudden increase in dietary protein will increase this effect, increasing the amount of ammonia in both stomach gas and urine.
Because a lot of water is needed to excrete ammonia, insufficient water intake can lead to bad breath that is worsened by ammonia rapidly accumulating in the body.

2. What is bad breath when eating a low carb diet?

Bad breath when eating a low carb diet varies from person to person but is not generally the same as regular bad breath. The most common cause of bad breath that most people experience is bacteria in the mouth.
When these bacteria begin to break down ingested food left in the oral cavity, they produce volatile sulfur compounds, which have a sulfurous odor (similar to the smell of rotten eggs).
In contrast, with bad breath caused by a low-carb diet, the character of the breath odor changes based on the by-products of protein and fat metabolism produced. For example,
Acetoacetate and beta-hydroxybutyrate can cause breath that is sweet and fruity. Some people describe the smell as similar to that of bruised or rotting apples. Acetone in breath creates more of a plastic smell (like nail polish remover). Excess protein metabolism can cause breath and even urine to smell strongly of ammonia.

3. How to improve bad breath when having a low carb diet?

In most cases, bad breath when eating a low-carb diet over a long period of time will go away on its own, although it may take a few weeks to a month. Therefore, if you have chosen a low-carb diet as a dietary measure, here are some ways to minimize the symptoms of bad breath while your metabolism is regulated:
Drink more water: Try to drink from 8 cups of water (250ml) per day. This not only helps flush out excess ketones and metabolic products from the body, but also aids digestion and prevents constipation.

Change the balance of protein intake: Although this is a trial-and-error process, changing protein sources such as from chicken to meat or from meat to fish can sometimes help change ketone bodies are being produced, which helps to reduce odor. Increase fat intake: Observational studies show that increasing fat on a low-carb diet while simultaneously reducing protein consumption can help minimize both acetone and ammonia emissions. Don't cut carbs: Don't overdo it on a low-carb diet and cut carbs more than required. Absolute abstinence from carbs not only makes the process of improving bad breath less effective, but also makes energy metabolism heavy. Therefore, dieters still need to consume healthy carb intake within prescribed limits. Practice good oral hygiene: Brush your teeth, floss, and rinse your mouth with antibacterial water. Regular tongue scraping can also help. Masking breath: Try natural breath fresheners (such as mint, parsley, cloves, cinnamon, or fennel seeds) or suck on deodorant tablets, chew sugar-free mints, and gum Rubber made with xylitol can help mask bad breath, while also adding antibacterial properties.
In short, when following a low carb diet causes bad breath, the only way to get rid of this unwanted effect is to make a more sensible dietary change. At the same time, following good oral hygiene can also help reduce bad breath. In cases where bad breath persists for more than a few months on a diet, an early dental visit is necessary to find the cause of bad breath and treat it.

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References: verywellfit.com, newtondentalassociates.com, webmd.com, healthline.com