Bad breath is one of the possible side effects of a low-carb diet, such as the Atkins dietKeto Dietor the Dukan diet. Known as ketosis bad breath, or simply keto breath, the condition is often accompanied by a bad taste in the mouth. Here's what you need to know about low carb bad breath, including the symptoms and what you can do about it.
Causes of low carb bad breath
There are many causes of bad breath. With low-carb diets they are usually limited to these two: ketosis (the metabolic state associated with a low-carb orKeto dietachieved) and protein metabolism.
Ketosis
One of the body's most important sources of energy is glucose. Glucose is created when the digestive tract breaks down carbohydrates from complex sugars into simple glucose molecules. When you reduce the number of carbohydrates you eat, your body has to find alternative fuel sources (namely fat) for energy. This metabolic state is called ketosis.
When the body breaks down fatty acids, it creates a byproduct called ketones. Ketone bodies come in three forms: acetoacetate, beta-hydroxybutyrate and acetone. These ketones are regularly eliminated from your body through urination and exhalation.
When you eat a low-carb diet, your body requires more fat for energy because you are consuming fewer carbohydrates. As a result, more ketones are released. The excessive buildup of ketones in your body can contribute to bad breath. However, the ketones you exhale have very distinct smells - most of which are different than the usualBad breath (halitosis).
Protein metabolism
A change in your diet can also trigger changes in your breathing. On a low-carb diet, the sudden switch from carbohydrates to proteins changes the way your body metabolizes food. When proteins are metabolized in the body, ammonia is produced. A significant increase in protein intake increases this effect and increases the amount of ammonia in both the stomach and urine. Because it takes a lot of water to excrete ammonia, inadequate hydration can cause your breath to worsen as ammonia quickly builds up in the body.
Symptoms of low carb bad breath
Keto breath varies from person to person, but is generally not the same as bad breath. The bad breath that most of us experience from time to time is caused by bacteria in the mouth. When these bacteria begin to break down the food we eat, they form volatile sulfur compounds (VSC). Typically, these compounds have a sulfurous smell (similar to rotten eggs).
With low carb bad breath, the characteristics of the smell vary depending on which byproducts of protein and fat metabolism are produced. For example:
- Acetoacetate and beta-hydroxybutyrate can cause your breath to smell sweet and fruity. Some people describe the smell as similar to bruised or rotting apples.
- Acetone in breath produces more of a resinous smell (like nail polish).
- Excessive protein metabolism can cause both your breath and urine to smell like ammonia.
Low Carb Bad Breath – How Long?
You may notice a change in your breathing within a few days or a week of starting a low-carb diet. However, some people never get keto breath. However, for those who do, the smell can be very annoying. But don't worry! Keto breath is temporary and will go away as your body adjusts to the lower carb intake. This can take anywhere from several weeks to a month.
What to do if you have low carb high fat bad breath?
Here are a few things you can do about keto breath symptoms while your metabolism adjusts.
– Drink more water. Drink at least 2 liters of water per day. This not only helps flush excess ketones and sulfur compounds from your body, but also aids digestion and prevents constipation.
– Change protein sources.Changing protein sources - for example, from chicken to beef or from beef to fish - can sometimes change ketone bodies (mainly through the types of fatty acids that are broken down).
–Increase fat intake.Research suggests that increasing fat intake while reducing protein consumption can help minimize both acetone and ammonia emissions.
–Don't cut out carbohydrates completely. The classic oneDistribution of macronutrients on the keto dietrecommends 5% carbohydrates, 20% – 35% protein and 75% fat. This means a maximum of 20g carbohydrates per day. So try to increase your intake of healthy carbohydrates.
–Mask your bad breath.Try natural breath fresheners (such as mint, parsley, cloves, cinnamon or fennel seeds) or breath freshening capsules containing parsley oil or chlorophyll.
–Maintain good oral hygiene.Brush your teeth, floss and aantibacterial mouthwash. Regular tongue cleaning with a tongue scraper can also help.
If your bad breath persists for more than a few months despite good oral hygiene and your best efforts, talk to your doctor or dentist. In some cases, bad breath may have nothing to do with a low-carb diet. It could be related to dry mouth, gum disease, reflux disease, diabetes, sinus problems, liver or kidney disease.
Important
Any methods, information, and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self-diagnosis and treatment and in no way serve as a substitute for competent medical advice.
The nutritional method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding, or have a medical condition, talk to your doctor before starting.
