Body odor, also known as bromhidrosis, is a common condition caused by bacteria breaking down sweat and releasing unpleasant smells. While good hygiene such as regular bathing, using deodorant and wearing clean clothes can help reduce body odor, making dietary changes can also have an impact.
Certain foods contain compounds and nutrients that may help combat body odor from the inside out. Eating more of these foods can potentially help reduce smelly odors.
Why Do Some Foods Reduce Body Odor?
When we eat, nutrients and compounds are absorbed into the bloodstream. As the blood circulates through the body, these nutrients are eventually excreted through sweat and other bodily secretions and fluids. This gives some foods the ability to change body odor.
Some foods contain specific nutrients, antioxidants and compounds that may help reduce body odor in a few ways:
- Altering the bacteria and pH levels on the skin to decrease the breakdown of sweat into smelly substances
- Helping remove toxins and wastes from the body through urine and stool
- Changing the scent of bodily fluids and secretions like sweat
Let’s look at some of the top foods and nutrients that can help minimize unpleasant body odors.
High-Fiber Foods
Getting enough fiber has many health benefits, including potentially reducing body odor. Fiber supports regular bowel movements by adding bulk to stool. This helps your body eliminate waste products and toxins efficiently.
When toxins build up in your body, they can be excreted through sweat and contribute to body odor. Fiber helps whisk these smelly toxins out of your system so they don’t have the chance to exit through your pores.
Aim for 25–30 grams of fiber per day from sources like:
- Fruits: strawberries, bananas, apples, pears
- Vegetables: broccoli, artichokes, potatoes, carrots
- Whole grains: oats, brown rice, quinoa, bran
- Legumes: lentils, beans, peas
- Nuts and seeds: almonds, walnuts, chia seeds
Water
Staying hydrated is crucial for all aspects of health, including preventing body odor. When you don’t drink enough fluids, your body can’t flush out toxins as effectively. This allows smelly compounds to build up and get excreted through sweat.
Drinking adequate water — generally around eight 8-ounce (240-ml) glasses per day — gives your system the fluids it needs to remove waste products before they can lead to increased body odor.
Leafy Greens
Dark, leafy green vegetables like spinach and kale are loaded with chlorophyll, a green pigment with powerful deodorizing properties. Chlorophyll has a molecular structure similar to hemoglobin, which allows it to assist with cleansing and detoxification.
Research shows chlorophyll can help neutralize body odors both inside and outside the body. It may also promote the growth of healthy bacteria in the mouth and gut, which can minimize odor-causing microbes.
Try adding more greens to your diet through salads, smoothies or sides dishes.
Citrus Fruits
Citrus fruits contain vitamin C, an antioxidant that plays a central role in detoxification. Your body uses vitamin C to convert toxins into compounds that can be eliminated in urine.
Plus, citrus fruits have an uplifting, energizing scent. Eating citrus like oranges, lemons, limes and grapefruit adds a dose of natural fragrance that can override foul body odors.
Aim for at least one serving daily by squeezing citrus over salads and side dishes, adding it to water or eating the whole fruit.
Parsley
This fresh, herbaceous plant acts as a natural diuretic, which helps flush smelly toxins out through your urine. Parsley also contains chlorophyll to boost cleansing and help control body odor.
Studies indicate parsley’s effects on odor are most potent when consumed in oil form. However, eating fresh parsley leaves in cooked dishes, salads, drinks or as a garnish can still enhance your deodorizing efforts.
Probiotic Foods
Your gut microbiome — the bacteria living in your digestive system — has an enormous impact on overall health and body odor. An imbalance in gut bacteria allows undesirable strains to overtake populations of healthy, beneficial bacteria.
This can increase the breakdown of smelly compounds in your sweat when it reaches the surface of your skin. It also allows more toxins to be reabsorbed into your bloodstream and eventually emitted through your pores.
Consuming nutritious probiotic foods provides healthy bacteria that restore microbial balance. Try adding probiotic-rich foods to your meals like:
- Yogurt
- Kefir
- Kimchi
- Sauerkraut
- Tempeh
- Kombucha
Green Tea
Green tea is high in antioxidants called polyphenols that promote detoxification. Drinking green tea provides a dose of beneficial plant compounds that can help remove smelly toxins before they have a chance to leave your body through odor-causing secretions.
Research has found those who drink green tea daily have less body odor overall. Enjoy a cup or two per day to control odors and boost your health simultaneously.
Cruciferous Vegetables
Vegetables like broccoli, Brussels sprouts, cabbage and cauliflower contain a compound called glucosinolates. This sulfur-containing compound can break down into other sulfuric compounds like hydrogen sulfide.
Although high-sulfur foods can sometimes contribute to body odor, cruciferous vegetables appear to have an odor-fighting effect. Their high antioxidant content is likely involved, which aids detoxification.
Aim for 1–2 servings of cruciferous veggies per day to harness their deodorizing potential.
B Vitamins
The B vitamins riboflavin, niacin and B6 play key roles in liver detoxification. Your liver helps remove toxins and waste products before they can lead to foul body odors.
Getting adequate B vitamins ensures your liver is working efficiently. Foods rich in these vitamins include:
- Meat
- Poultry
- Seafood
- Eggs
- Dairy products
- Fortified grains
- Dark, leafy greens
Taking a B complex supplement can also help cover any nutritional gaps.
Zinc
Zinc is an essential mineral that’s directly involved in body odor formation. It helps transport odor-causing compounds in your bloodstream to cells throughout your body.
Without adequate zinc, these smelly substances can build up and get excreted through your sweat, urine and other fluids.
Foods high in zinc include:
- Meat
- Shellfish
- Legumes
- Nuts and seeds
- Dairy
Taking zinc supplements can also boost your levels if diet alone isn’t sufficient.
Overall Diet Tips to Reduce Body Odor
Making targeted dietary choices is one of the most effective natural ways to combat body odor. Along with eating foods that contain odor-fighting nutrients, there are some general eating habits that can further help minimize unpleasant smells:
- Eat plenty of fresh fruits and vegetables. They supply antioxidants for detoxification and provide fiber to support regular bowel movements.
- Stay hydrated by drinking water throughout the day.
- Limit processed foods and overly fatty, sugary foods that can lead to toxin buildup.
- Avoid eating large amounts of strong-smelling foods like garlic, onions and curry, which can get excreted through sweat.
- Increase probiotic intake to balance gut bacteria.
- Choose high-fiber whole grains to support waste elimination.
- Reduce beer, alcohol and caffeine, as they may alter odor.
Focusing on whole, nutrient-dense foods supports a body odor-fighting diet.
Foods to Avoid to Control Body Odor
Along with filling up on odor-reducing foods, there are some dietary components that seem to worsen body odor:
- Red meat: Red meat protein breaks down into several strong-smelling compounds. Trimethylamine (TMA) is associated with “fishy” body odor.
- Dairy products: Dairy contains lactose and proteins that can contribute to odor as they are broken down and released in sweat.
- Alcohol: Alcohol is detoxified and excreted through sweat and urine, causing a distinct body odor.
- Tobacco: Tobacco smoke lingers on skin and clothing and leaks out through your pores.
- Spicy foods: Heavily spiced foods like curry may get excreted through sweat.
- Sugary foods: A diet high in sugar has been linked to increased body odor.
- Caffeine: Caffeine impacts odor by altering sweat secretions and may intensify odors.
Limiting or avoiding these foods and beverages may provide additional body odor relief, especially if consumed in excess.
Lifestyle Tips to Decrease Body Odor
Aside from dietary choices, several other lifestyle factors can worsen body odor. Here are some additional tips to reduce odor:
- Practice good hygiene by bathing and grooming daily.
- Use antimicrobial soaps and deodorants.
- Wear clean clothes made of natural fibers that don’t trap sweat.
- Change sweaty clothes after working out.
- Wash clothes thoroughly with odor-fighting detergent.
- Get enough rest and manage stress levels.
- Quit smoking and cut back on alcohol.
- Maintain a healthy weight.
Making simple changes to your daily habits alongside dietary modifications can decrease body odors.
When to See a Doctor
Unusual, very strong or persistent body odor may require evaluation by a doctor. Schedule an appointment if you notice:
- Sudden or drastic changes in body odor
- Foul odor that does not improve with good hygiene and dietary changes
- Odor accompanied by other symptoms like itching, rash or skin changes
- Odor limited to one specific area of your body
- Other unexplained symptoms
Rarely, body odor can signal an underlying health condition. Your doctor can rule out any medical causes and provide guidance for reducing stubborn odors.
Conclusion
Unpleasant body odor is common, but making targeted dietary choices can go a long way in controlling odor. Focusing on foods rich in vitamins, antioxidants, chlorophyll, fiber and healthy fats promotes toxin elimination.
Cutting back on odor-exacerbating foods such as red meat, spicy foods and caffeine may provide added benefits. Staying hydrated, exercising regularly and practicing good hygiene habits also reduce unwanted smells.
Pay attention to changes in body odor that arise suddenly or don’t respond to lifestyle measures. See your doctor to check that another health condition isn’t the cause.