Why Garlic and Onions Make You Smell – and What to Do About It

Body odor is an often overlooked aspect of personal hygiene, but it plays a significant role in our day-to-day interactions. Most people associate body odor with sweat, but what many don’t realize is that the food we eat can directly impact the way we smell. Certain foods contain compounds that influence body odor in various ways, and understanding how these foods affect your scent can help you make smarter dietary choices, especially if you’re concerned about how you smell after a workout, in a social setting, or during a workday.

This article will explore how seven different types of foods affect your body odor, diving into the science behind these changes and what you can do to manage them.

1. Garlic and Onions

Garlic and onions are infamous for causing strong, pungent odors in the body, not only in your breath but also in your sweat. These foods belong to the Allium family and are rich in sulfur-containing compounds, such as allicin. When garlic and onions are broken down in your body, these sulfur compounds are metabolized into allyl methyl sulfide (AMS), a volatile substance that escapes through the lungs, sweat, and even urine.

How it works: When you consume garlic and onions, AMS is absorbed into the bloodstream, transported to the lungs, and exhaled through your breath. Additionally, AMS is released through your pores in sweat, causing a lasting odor on the skin that can persist for hours, if not longer.

How to manage it: If you're fond of garlic and onions but want to reduce their impact on your body odor, drinking plenty of water and eating foods rich in chlorophyll, such as parsley and spinach, may help neutralize the sulfur compounds. Mint and apples have also been found to be effective at reducing garlic breath.

2. Red Meat

Red meat, while rich in protein and iron, can also influence body odor in a less-than-pleasant way. Studies have shown that diets high in red meat are linked to more intense body odors compared to vegetarian or plant-based diets. One theory is that red meat takes longer to digest and can leave behind metabolic waste that is excreted through sweat glands, leading to a stronger scent.

How it works: When red meat is metabolized, the byproducts are processed by your liver and kidneys. Some of these waste products, such as urea and ammonia, can be secreted through the sweat glands, contributing to a more noticeable odor.

How to manage it: To minimize the odor associated with red meat consumption, try cutting back on portions or swapping red meat for leaner proteins like chicken, turkey, or plant-based sources. Including fiber-rich foods in your meals may also help improve digestion and reduce the buildup of waste that contributes to body odor.

3. Cruciferous Vegetables (broccoli, Cabbage, Cauliflower)

Cruciferous vegetables like broccoli, cabbage, cauliflower, and Brussels sprouts are known for their many health benefits, including cancer-fighting properties. However, they also contain sulfur-containing compounds called glucosinolates, which can produce an unpleasant smell when metabolized.

How it works: When glucosinolates break down in the digestive system, they release hydrogen sulfide, a gas that smells like rotten eggs. This gas can then be absorbed into the bloodstream and exhaled through the lungs, affecting both your breath and your body odor. Additionally, the breakdown products may also be released through sweat, contributing to a sulfuric smell on your skin.

How to manage it: While these vegetables are nutritious and should not be eliminated from your diet, you can minimize their impact on body odor by consuming them in smaller quantities and balancing your meals with foods that contain neutralizing compounds, such as citrus fruits or fresh herbs.

4. Fish (Especially Cod and Salmon)

Fish, particularly those rich in omega-3 fatty acids like salmon and mackerel, are generally considered healthy choices. However, for some individuals, consuming fish can lead to a condition called trimethylaminuria (TMAU), also known as fish odor syndrome. This rare metabolic disorder affects the body's ability to break down trimethylamine, a compound found in fish, resulting in a strong, fishy body odor.

How it works: Trimethylamine is produced when certain types of fish are digested. In healthy individuals, the liver breaks down this compound, and it is excreted harmlessly. However, in people with TMAU, trimethylamine is not properly metabolized and is instead released through sweat, urine, and breath, giving off a fishy smell.

How to manage it: If you notice that fish consumption affects your body odor, you may want to limit your intake of fish that are high in trimethylamine, such as cod, haddock, and tuna. Opt for fish with lower levels of trimethylamine, like salmon and trout, or consider supplementing with omega-3s from plant-based sources like flaxseeds or chia seeds. If you suspect you have TMAU, consult a doctor for proper diagnosis and management strategies.

5. Spicy Foods

Spicy foods, including hot peppers, curries, and certain spices, can intensify body odor by raising your internal body temperature and stimulating your sweat glands. Capsaicin, the active component in chili peppers, increases sweating as part of its heat-inducing effect, which can contribute to more noticeable body odor.

How it works: Capsaicin triggers your body's thermoregulatory processes, leading to increased sweating. While sweating itself doesn’t have a strong odor, it provides a breeding ground for bacteria on your skin, which break down sweat and produce volatile compounds responsible for unpleasant smells. Spices like cumin and curry powder also contain odor-causing compounds that are excreted through sweat, contributing to a spicier body odor.

How to manage it: To reduce the impact of spicy foods on body odor, you can limit the amount of capsaicin-rich ingredients in your meals. Staying well-hydrated and practicing good hygiene can also help manage sweat and bacteria buildup.

6. Alcohol

Alcohol is metabolized into acetic acid and carbon dioxide, which is excreted through urine, breath, and sweat. While it may not seem like a food item, alcohol consumption has a well-documented effect on body odor. Heavy drinking can cause a noticeable smell that lingers even after the alcohol has left your bloodstream.

How it works: When you consume alcohol, your body breaks it down into acetic acid, a compound that is processed by your liver. Some of this acetic acid is excreted through sweat and breath, leading to a strong odor. Additionally, alcohol can dehydrate your body, making sweat more concentrated and intensifying any existing odors.

How to manage it: To minimize the odor associated with alcohol, drink in moderation and stay hydrated by drinking plenty of water alongside alcoholic beverages. Eating foods rich in antioxidants, such as fruits and vegetables, may also help your body metabolize alcohol more efficiently and reduce its lingering effects.

7. Asparagus

Asparagus is a healthy vegetable known for its diuretic properties and high vitamin content. However, it has a unique effect on body odor, specifically in terms of urine smell. After consuming asparagus, many people notice a distinctive, sulfur-like odor in their urine, caused by the breakdown of asparagusic acid.

How it works: When asparagusic acid is broken down, it releases volatile sulfur compounds that give urine a strong, unpleasant smell. This effect can occur within minutes of eating asparagus and may last for several hours. Interestingly, not everyone can detect this odor, as the ability to smell it is genetically determined.

How to manage it: If the odor of asparagus bothers you, drinking plenty of water can help dilute the sulfur compounds and reduce the intensity of the smell. Since this odor is typically limited to urine and doesn't affect your overall body odor, it’s more of a temporary inconvenience than a long-lasting issue.

Conclusion

The foods you eat can have a significant impact on your body odor, whether it's through sulfur compounds, metabolic byproducts, or the stimulation of sweat glands. While certain foods like garlic, onions, and red meat are known for their strong effects on body odor, others like cruciferous vegetables, fish, and spicy foods can also contribute to noticeable changes in the way you smell.

Understanding how these foods affect your body can help you make more informed dietary choices, especially if you’re concerned about managing body odor in social or professional settings. By adjusting your intake of these foods, staying hydrated, and practicing good hygiene, you can reduce the intensity of food-related odors and maintain a fresher scent.