What we eat can have a big impact on body odor. Making a few simple diet tweaks can help control odor-causing bacteria and substances in the body. Read on to learn 6 easy food swaps to help keep body odor at bay.
The key is making small adjustments to your diet to limit odor-producing compounds and promote the growth of healthy gut bacteria.
Table of Contents
Reduce Consumption of Strong Smelling Foods
Cutting back on pungent foods like onions, garlic, curry, and cumin can help reduce body odor. These foods contain sulfur compounds that get absorbed into our bloodstream as we digest them. As the compounds circulate through our body, they eventually get excreted through our sweat glands and pores, causing a characteristic odor.
While complete elimination isn’t necessary, curbing your intake can make a difference. Try cutting your onion and garlic consumption in half and having curry or cumin dishes just once a week instead of multiple times. You’ll still enjoy the flavor but with less effect on body odor. Be sure to track your personal tolerance as well—you may be able to handle more pungent foods than someone else without it affecting your B.O.
Up Your Intake of Leafy Greens, Bright Veggies and Fresh Fruits
Increasing consumption of vegetables like leafy greens, broccoli, bell peppers, and fresh fruits can help curb body odor in a couple ways. First, many of these foods contain antioxidants and vitamin C which help neutralize and flush odor-causing substances from the body.
Second, they provide fiber that promotes digestion and growth of healthy bacteria in the gut microbiome. This good bacteria helps break down and digest sulfur compounds before they can be absorbed into the bloodstream and get excreted through sweat glands.
Aim for at least 3-5 total servings of vegetables and fruits per day. Great options include kale, spinach, broccoli, cauliflower, bell peppers, citrus fruits, melon, berries, mango, and pineapple.
Choose Lean, Clean Protein Sources
The type of protein we consume can also impact the balance of good and bad bacteria in our digestive system. For reducing B.O., stick to clean and lean protein sources like eggs, legumes, nuts, seeds, fish, shellfish, skinless poultry breast, 95% lean beef, and non-fat Greek yogurt or cottage cheese.
These protein sources don’t just avoid extra saturated fats—they also don’t fuel odor causing compounds during their metabolic breakdown. Limit intake of processed deli meats which tend to be higher in preservatives linked to odor. Stick to just 2-3 servings of clean proteins daily as part of balanced meals and snacks.
Stay Hydrated with Odor-Fighting Fluids
Being dehydrated concentrates any odorous substances circulating through our body, essentially making us more “smelly.” Adequate fluid intake dilutes these compounds so they’re not as potent when excreted through sweat and pores.
Choose fluids like lemon and mint infused water, green tea, cranberry juice and tart cherry juice which have antioxidant, anti-microbial, and anti-inflammatory benefits to help neutralize and flush odor-causing substances from your system. Herbal teas with dandelion, peppermint, parsley and cilantro can also curb body odor by promoting digestion and healthy gut bacteria.
Aim for at least 64 ounces (8 cups) of fluids daily. But increase intake before and after exercise, during hot weather, or anytime your urine appears dark yellow. The lighter yellow color signals better hydration.
Cut Back on Sugar and Refined Carbs
A diet high in sugar and refined carbs like white bread, pasta, crackers and baked goods feeds the bad bacteria in our gut microbiome. This allows it to overtake populations of good bacteria which helps metabolize and eliminate sulfur compounds before they reach our bloodstream.
Limit added sugar to 25 grams per day and have less than 5 servings weekly of refined grains. Instead, choose whole food sources of complex carbohydrates like oats, brown rice, quinoa, beans, lentils, fruits and starchy vegetables. These nourish good bacteria which suppresses the growth of odor-causing bacteria species.
Avoid Too Much Alcohol
While an occasional glass of wine or beer is fine, regular heavy alcohol consumption can create changes in gut bacteria associated with more pungent body odor. Alcohol is also dehydrating which concentrates any odor-causing substances circulating through your body.
Follow standard recommendations of no more than 1 alcoholic drink daily for women and 2 for men. Also, have some water before, during and after drinking to counteract the dehydrating effects. This helps mitigate odor-causing bacterial overgrowth and dilution of smelly substances being excreted.
Balance Gut Bacteria with Probiotic Foods
Gut health and the balance of microbes in our microbiome play a major role in body odor. When populations of unhealthy bacteria species grow unchecked, they produce more smelly compounds like hydrogen sulfide gases that eventually get excreted through our pores.
Fortunately, adding more probiotic-rich foods helps tip the scales back in favor of beneficial bacteria including Lactobacilli and Bifidobacterial strains. These good microbes help break down and metabolize odor triggers before they’re absorbed into the bloodstream.
Some easy probiotic food choices include kefir, kombucha, kimchi, sauerkraut, pickles, tempeh, miso, traditional buttermilk, and some aged cheeses. Aim for at least one serving daily. Kefir makes a great smoothie addition, while kimchi and sauerkraut lend flavor to grain bowls or tacos. Miso soup makes for an easy starter, or have a kombucha drink instead of soda.
If you don’t eat enough probiotic foods, taking a daily supplement can also help normalize bacteria populations. Just be sure to pick a reputable brand that contains at least 10 strains and 20 billion active cultures or more per serving. Pairing probiotic foods and supplements packs a double punch for better bacterial balance.
Address Nutrient Deficiencies Contributing to Odor
Nutrient deficiencies—especially of zinc, vitamin B2, magnesium, and vitamin D—can alter chemical processes in our body in a way that increases odor-causing byproducts.
Zinc plays a role in metabolizing the smelly sulfur compounds found in certain foods before they can waft from our pores. Low vitamin B2 levels allow those sulfur metabolites to build up. Meanwhile, magnesium deficiencies cause more potent-smelling ammonia to be excreted through sweat. And low vitamin D alters immune function, allowing odor-triggering bacteria and yeasts to accumulate.
Thankfully, filling these nutritional gaps through diet and targeted supplements helps get those underlying processes back on track. Zinc rich foods include oysters, cashews, liver, spinach and pumpkin seeds. Choose tuna, eggs, mushrooms, milk, yogurt and lean beef for more vitamin B2. Magnesium stars include dark leafy greens, nuts, seeds, oatmeal, salmon and dark chocolate. And load up on vitamin D from fatty fish, eggs, fortified dairy and juices, and moderate sunshine.
Addressing any deficiencies curbs issues at the source, while a good multivitamin acts as an insurance policy guarding against shortfalls. Get your nutrient levels assessed at next check up and correct through whole foods first before adding supplements.
Scrub Away Odor-Causing Bacteria During Bathing
While we focus a lot on controlling systemic body odor issues from the inside out, taking care of the bacteria balance on our external skin surface is key too. Having more “good” bacteria helps crowd out and keep “bad” odor-causing species under control.
We can nurture our microbiome communities in the shower through targeted use of antibacterial essential oils and scrubs. For example, rubbing a loofah infused with tea tree, lavender, eucalyptus or lemon oils over sweat-prone areas after washing actively destroys odor-triggering bacteria on the skin surface. The oils’ antimicrobial effects suppress additional growth too.
You can also make a simple exfoliating scrub by combining coconut oil, baking soda, essential oils and sugar or sea salt. Gently buffing this over damp skin removes dead cells and residue where smelly bacteria congregate. This helps control current odors but also minimizes regrowth between showers.
Additionally, using an acidic rinse of apple cider vinegar helps return skin pH to normal levels. This makes it harder for odor-causing bacteria strains to thrive long term. Just add a tablespoon of vinegar to a cup of water and pour over skin at the end of bathing. Pat dry afterwards.
Combining targeted cleansing, exfoliation and pH balance gives your skin’s microbiome the advantage against body odor issues.
Swap Synthetic for Natural Fabrics
Our choice of clothing fabrics makes a difference in how much they absorb and hold onto body odors too. Many synthetic materials like polyester don’t allow adequate airflow or moisture wicking. This creates an ideal breeding ground for odor-causing bacteria. Meanwhile natural fabrics allow ventilation, discourage bacterial growth, and limit smelly sweat stains.
For tops, choose loose fitting shirts made of breathable cotton, linen, silk and wool blends. They feel cooler against the skin and don’t trap heat. For pants and leggings, swap out polyester yoga pants for looser linen or cotton harem pants. Lightweight natural fabrics prevent excessive sweating in creases and folds during activity or warmer weather.
You can also apply antibacterial sprays containing tea tree oil, mint, eucalyptus or lavender to fabric surfaces between wears to help fend off lingering odors. Some natural deodorant brands even make corresponding fabric refreshers. Or easily make your own spray using distilled water, witch hazel, and several drops of your chosen essential oil. Mist onto clothing waiting to be laundered.
For ultimate odor fighting power, look for athletic wear and moisture wicking fabrics now being manufactured with bacteriostatic silver fibers woven in. The embedded silver ions prevent growth on contact. Wearing these specialty fabrics prevents smells before they start!
Conclusion
Controlling body odor doesn’t require intensive interventions or expense. Simply making six simple diet modifications can help minimize B.O. from the inside out. This includes reducing intake of notoriously smelly foods like onions, garlic and pungent spices. Upping consumption of fresh fruits, vegetables and clean proteins nourishes good gut bacteria to help metabolize odorous sulfur compounds. Staying hydrated, limiting sugar and refined carbs and avoiding heavy alcohol intake prevents bacterial overgrowth and dilutes circulating smelly substances.
While making all these diet changes at once can seem overwhelming, just focus on one or two to start. Add another change in every week until the full set becomes your new normal diet pattern. Even small adjustments can make a noticeable difference in keeping body odor at bay. Pay attention to your own unique diet tolerances too. You may be able handle more of certain foods than someone else without increasing odor. Stick with changes that make the most difference for you.
With a little dietary tweaking, you can curb body odor issues and boost confidence. Your friends and colleagues will appreciate the pleasant effects too! So don’t hesitate to adjust your eating plan today for better smelling results from the inside out.
Frequently Asked Questions
What foods should you avoid to reduce body odor? The top foods to reduce or avoid are onions, garlic, hot peppers, curry, cumin, heavily spiced dishes, processed deli meats with preservatives, sugary foods, and excess alcohol. These all contribute to body odor in different ways, either directly or by impacting gut bacteria balance.
Do certain foods help curb body odor? Yes! Fill your diet with fresh fruits and veggies (especially leafy greens and bright produce), clean lean proteins like fish, skinless chicken and egg whites, probiotic foods like nonfat Greek yogurt, high fiber whole grains and legumes, and stay well hydrated. These nourish good gut bacteria and flush odor-causing compounds.
Can Vitamin or mineral supplements help with body odor? Supplementing with a good multi-vitamin ensures adequate B-vitamin intake which helps nutrient metabolism related to odor production. Zinc and magnesium supplements can address shortfalls as they have antibacterial and anti-inflammatory benefits. Vitamin C, mint or chlorophyll supplements also help neutralize and flush odor compounds.
How long until you notice a difference from diet changes? Most people notice some degree of body odor difference within 2-4 weeks after starting targeted diet modifications. But the cumulative effect builds over time. Stick with it for 2-3 months and the changes have time to really rebalance gut bacteria, better metabolize odor triggers, and flush smelly compounds.
What else can you do in combination with dietary changes for better results? Improve hygiene habits like wearing clean clothes, bathing regularly, using antibacterial soap, and applying aluminum-free deodorant. Manage stress levels through yoga, meditation or journaling since stress increases odor-causing compounds. And supplement with probiotics, zinc, magnesium, chlorophyll and vitamin C.