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Home > Nutrition > 10 Foods That Make You Smell Nice and Prevent Body Odor

10 Foods That Make You Smell Nice and Prevent Body Odor

December 30, 2022
8 min read
By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics | Dietitian/Nutritionist

In this article:

  • Foods to Help Cure Bad Body Odor
  • Expert Recommendation
  • Most-Asked Questions
  • Final Word

Everyone wants to smell nice and have a signature scent they are recognized by. Bad body odor not only is a sign of bad body hygiene but can also create a bad impression.

foods that can eliminate bad odors and help you smell nice

Body odor is emitted from the mouth, urine, sweat, skin, and other body fluids. Reasons for bad body odor include: (1)

  • Components of the diet (such as high-sugar and processed foods with preservatives and additives)
  • Types of bacteria present in body fluids
  • Compromised function of the liver, intestines, and kidneys

Foods to Help Cure Bad Body Odor

Since diet plays an important role in how you smell, consuming certain foods will help.

1. Citrus fruits

Lemons, oranges, grapefruit, and other citrus fruits contain strong bioactive compounds that are antibiotic but also smell nice! (2)

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By removing bad bacteria, citrus fruits can reduce bad smells from the body.

How to use:

  • Prepare a body spray by boiling citrus peels in 1 cup of water.
  • You can also directly rub some lemon juice diluted with water in your armpits daily until your body odor improves.

2. Fermented foods

Bad odor from the body can also be due to a reduced colony and biodiversity of gut bacteria. A leaky gut is characterized by the movement of digestive metabolites into the bloodstream through the intestinal wall. (1)

Fermented foods such as kimchi, sauerkraut, kombucha, and natto contain strains of lactic acid bacteria that can control and improve the diversity of gut microorganisms and reduce the likelihood of a leaky gut, (3) and ultimately improve body odor.

How to use:

Include 1 serving of fermented foods in your daily diet to reap their benefits.

3. Green tea

Green tea is full of antioxidants, and its polyphenols have been shown to have deodorizing and antibacterial effects. (4)

Drinking green tea can also cure halitosis (bad breath), (4)(5) and application of green tea to the skin (the liquid or residue of tea leaves) can kill bad bacteria on the skin and thus reduce body odor.

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How to use:

Prepare a mist by brewing green tea in a cup of water, and use it as a natural deodorant.

citrus fruits, fermented foods, green tea, and coconut oil can remove bad body odor

4. Coconut oil

Coconut oil is another potent skin care ingredient that has been used in the Ayurvedic medicinal system for ages. It contains lauric acid, a type of fatty acid that can reduce odor-causing bacteria. (6)

In addition, oil pulling using coconut oil can reduce odor-causing bacteria in the mouth that can contribute to halitosis. (7)

How to use:

  • Rub coconut oil on your armpits as a natural deodorant.
  • Swish 1 tablespoon of coconut oil in the mouth like a mouthwash to reduce bad breath.

5. Rosemary

Rosemary contains compounds that make it a strong antibacterial and antioxidant agent. This means it not only removes odor-causing bacteria when applied to the skin but also removes toxins from the body that contribute to bad smells. (8)

Rosemary also protects the liver and improves its function, and since reduced liver function can cause bad breath, (1) rosemary can help.

How to use:

  • Prepare rosemary tea by brewing a few 2–3 sprigs in 1 cup of water, and drink this tea.
  • You can also use this tea for topical application (in the armpits) to reduce body odor.

6. Peppermint

Peppermint leaves contain menthol, which is a strong antibacterial agent that can help reduce body odor. (9)

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How to use:

  • Prepare and drink peppermint tea.
  • Peppermint can be added to salads or used to top dishes and consumed.

7. Sage

Sage is rich in antibacterial agents that reduce body odor from the source. For this reason, it is used in many cosmetic products and natural deodorants. (10)

How to use:

Sage tea or infused water can be used as a deodorizing body spray.

rosemary, peppermint, sage, and cinnamon can help reduce bad odor

8. Cinnamon

Cinnamon has a potent and pleasant scent and is a preferred flavor in cooking and baking. Moreover, it contains antibacterial properties and has a protective effect on the liver.

Both of these abilities can make cinnamon a good addition to the diet to remove body odor. (11)

How to use:

  • Cinnamon can be eaten as part of the diet in form of tea.
  • Cinnamon can be chewed to freshen breath.

9. Wheatgrass

Wheatgrass is abundant in chlorophyll, which acts as a potent detoxifying agent that removes toxins from the body and reduces body odor. (12)

How to use:

Wheatgrass powder is available as a nutritional supplement. You can consume it by mixing 1 tablespoon in half a glass of water, fruit juice (freshly prepared), or smoothies.

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ALSO READ: Wheatgrass Juice: Nutrition, Benefits, and How to Consume It

consuming wheatgrass and tea tree oil can help reduce bad body odor

10. Tea tree oil

Tea tree oil cannot be orally consumed, but it is used in many cosmetic products due to its antibacterial, antifungal, and anti-inflammatory properties. (13)

Its antibacterial nature makes it a useful remedy against body odor when applied to the skin by reducing bacteria that contribute to bad smell.

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How to use:

Combine 4–5 drops of tea tree oil with 1 tablespoon of coconut oil, and rub the mixture in your armpits to reduce bad odor.

Expert Recommendation

You can prepare your own DIY deodorant by mixing the following ingredients:

  • 1 tbsp of coconut oil
  • 4 drops of tea tree oil
  • Juice of half a lemon
  • 1 tbsp of baking soda or cornstarch (to bind everything together)

Store the mixture in a small tub and use within a week.

Most-Asked Questions

Can body odor be due to illness?

can illness be the cause for body odor?

Diseases of the liver and kidney as well as hypothyroidism may cause excessive sweating. When bacteria settle into this sweat, it can cause odor. Therefore, it is essential to identify an underlying illness.

If you notice your sweat smelling bad all of a sudden, it can be a sign of poor health. Consult a doctor immediately.

What are some of the foods to avoid to prevent bad odor?

Alcohol, red meat, and caffeine can all contribute to bad body odor. Avoid garlic and onion as these can cause bad breath. Spicy food and cruciferous vegetables (such as cauliflower, cabbage, and broccoli) can also contribute to bad body odor.

High-sugar foods can also change the composition of sweat, allowing bacteria to grow and cause bad odor.

Final Word

Bad odor can be a cause of great embarrassment. Most people try to mask it with the use of perfumes, deodorants, and creams that can cover the scent to a certain extent, but eating certain foods can address the cause of body odor at the root.

Foods that contain antibacterial properties can be particularly beneficial as they reduce the likelihood of bacteria thriving on sweat and causing bad body odor.

References
  1. Mogilnicka I, Bogucki P, Ufnal M. Microbiota and malodor-etiology and management. International journal of molecular sciences. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7215946/. Published April 20, 2020.
  2. Caputo L, Quintieri L, Cavalluzzi MM, Lentini G, Habtemariam S. Antimicrobial and antibiofilm activities of citrus water-extracts obtained by microwave-assisted and conventional methods. Biomedicines. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6026940/. Published June 17, 2018. 
  3. Dimidi E, Cox SR, Rossi M, Whelan K. Fermented foods: Definitions and characteristics, impact on the gut microbiota and effects on gastrointestinal health and disease. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723656/. Published August 5, 2019. 
  4. Lodhia P; Yaegaki K; Khakbaznejad A; Imai T; Sato T; Tanaka T; Murata T; Kamoda T; Effect of green tea on volatile sulfur compounds in mouth air. Journal of nutritional science and vitaminology. https://pubmed.ncbi.nlm.nih.gov/18388413/. 
  5. Tahani B, Sabzian R. Effect of camellia sinensis plant on decreasing the level of halitosis: A systematic review. Dental research journal. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6243810/. Published 2018. 
  6. Widianingrum DC, Noviandi CT, Salasia SIO. Antibacterial and immunomodulator activities of virgin coconut oil (VCO) against staphylococcus aureus. Heliyon. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6817632/. Published October 20, 2019. 
  7. Peedikayil FC, Remy V, John S, Chandru TP, Sreenivasan P, Bijapur GA. Comparison of antibacterial efficacy of coconut oil and chlorhexidine on streptococcus mutans: An in vivo study. Journal of International Society of Preventive & Community Dentistry. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5109859/. Published 2016. 
  8. Nieto G, Ros G, Castillo J. Antioxidant and antimicrobial properties of rosemary (rosmarinus officinalis, L.): A Review. Medicines (Basel, Switzerland). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6165352/. Published September 4, 2018. 
  9. Camele I, Gruľová D, Elshafie HS. Chemical composition and antimicrobial properties of mentha × piperita CV. ‘kristinka’ essential oil. Plants (Basel, Switzerland). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8399209/. Published July 30, 2021. 
  10. Shahtalebi MA, Ghanadian M, Farzan A, Shiri N, Shokri D, Fatemi SA. Deodorant effects of a sage extract stick: Antibacterial activity and sensory evaluation of Axillary Deodorancy. Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3897065/. Published October 2013. 
  11. Nabavi SF, Di Lorenzo A, Izadi M, Sobarzo-Sánchez E, Daglia M, Nabavi SM. Antibacterial effects of cinnamon: From farm to food, cosmetic and Pharmaceutical Industries. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586554/. Published September 11, 2015. 
  12. Grubišić S, Kristić M, Lisjak M, et al. Effect of wheatgrass juice on nutritional quality of apple, carrot, Beet, orange and lemon juice. Foods (Basel, Switzerland). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8833947/. Published February 2, 2022. 
  13. Wróblewska M, Szymańska E, Winnicka K. The influence of Tea Tree Oil on antifungal activity and pharmaceutical characteristics of pluronic® F-127 gel formulations with ketoconazole. International journal of molecular sciences. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8582737/. Published October 20, 2021.
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