Oil pulling is an oral hygiene practice in which edible oil is swished around the mouth and then spit out. It has been used traditionally in Ayurvedic practices and has become popular as a natural dental care method.
People commonly claim that oil pulling can whiten teeth, reduce plaque, prevent cavities, improve gum health, and reduce bad breath. However, scientific evidence does not support all of these claims.
Some studies suggest that oil pulling may have short-term effects on plaque, gingival health, and oral bacteria, but the overall evidence remains limited. Read on to uncover the truth.
What Is Oil Pulling?
Oil pulling involves swishing an edible oil around the mouth for several minutes and then spitting it out. Commonly used oils include coconut, sesame, sunflower, and other edible vegetable oils.
The proposed benefit is that swishing may help loosen and remove some debris and may affect microorganisms in the mouth. However, oil pulling should be considered an adjunct to normal oral hygiene, not a replacement for proven dental care.
The American Dental Association recommends brushing twice a day with fluoride toothpaste and cleaning between the teeth as part of effective home oral care.
Top 5 Benefits of Oil Pulling
1. May Help Reduce Oral Bacteria
Some clinical studies have found that oil pulling can reduce the number of bacteria measured in saliva. A meta-analysis of randomized controlled trials found a reduction in salivary bacterial counts among people who practiced oil pulling. However, this does not prove that oil pulling prevents dental disease.
2. Oil Pulling May Support Gum Health
Research suggests that oil pulling may have a short-term effect on measures of gingival health. A 2024 systematic review and meta-analysis found probable improvement in gingival health compared with some non-chlorhexidine interventions, although the researchers rated the overall certainty of evidence as very low.
3. May Help Reduce Plaque
Some studies have reported reductions in plaque levels after oil pulling. However, the evidence is inconsistent, and chlorhexidine was more effective than oil pulling for reducing plaque in the 2024 meta-analysis.
4. May Help With Oral Cleanliness
Swishing oil may help loosen some food particles and debris in the mouth. This may make the mouth feel cleaner after oil pulling. However, this should not be confused with removing dental plaque as effectively as brushing and interdental cleaning.
5. Provides an Additional Oral Hygiene Practice
For people who enjoy oil pulling and can perform it safely, it may be used as an additional oral hygiene habit. It should complement and should not replace your daily brushing, fluoride toothpaste, cleaning between the teeth, and regular dental examinations.
Benefits of Different Types of Oil
Different edible oils have been studied for oil pulling, but there is not enough high-quality evidence to say that one oil is definitively the best for oral health.
Coconut Oil
Coconut oil is one of the most commonly studied oils. A systematic review found that coconut oil pulling may improve some oral hygiene measures, but the included studies were small and had limitations. More research is needed before firm conclusions can be made.
Sesame Oil
Sesame oil has also been used in clinical studies of oil pulling. Some trials have reported improvements in plaque or gingival measures, but these findings do not establish sesame oil as a proven treatment for gum disease or tooth decay.
Sunflower and Other Edible Oils
Other edible vegetable oils have also been investigated. However, there is currently insufficient evidence to recommend one particular edible oil as superior for preventing cavities or treating gum disease.
How to Do Oil Pulling
If you choose to practice oil pulling, follow these basic steps:
- Take a small amount of edible oil into your mouth.
- Gently swish it around your teeth and gums.
- Continue for several minutes without swallowing the oil.
- Spit the oil into a bin rather than the sink to reduce the risk of clogging.
- Rinse your mouth with water.
- Continue your normal brushing and interdental cleaning routine.
Do not swallow the oil. Excessive swallowing may cause stomach upset, and accidental aspiration of oil can carry a risk of lipoid pneumonia.
Claims vs. Facts About Benefits of Oil Pulling
| Claim | What the Evidence Shows |
| Oil pulling whitens teeth | There is no reliable evidence that oil pulling provides clinically meaningful tooth whitening. |
| Oil pulling prevents cavities | There is insufficient evidence to show that oil pulling prevents dental caries. |
| Oil pulling treats gum disease | It should not be used as a treatment for gingivitis or periodontitis. Evidence for therapeutic benefit remains insufficient. |
| Oil pulling reduces oral bacteria | Some studies report reductions in salivary bacterial counts, but the clinical importance of this finding is uncertain. |
| Oil pulling can reduce plaque | Some studies show a reduction, but evidence is limited and inconsistent. Chlorhexidine has demonstrated greater plaque-reducing effects. |
| Oil pulling replaces brushing and flossing | False. Brushing with fluoride toothpaste and cleaning between the teeth remain essential parts of oral hygiene. |
Disclaimer: This article is intended for general informational and educational purposes only. Individual oral health needs vary, so we recommend consulting your dentist before starting oil pulling or making any changes to your oral care routine, especially if you have existing dental conditions, gum disease, jaw issues, or allergies.
Conclusion
Oil pulling may offer some short-term oral hygiene benefits, particularly regarding oral bacteria and gingival health, but the current evidence is limited and of low or very low certainty. It has not been proven to whiten teeth, prevent cavities, or treat gum disease.
If you choose to practice oil pulling, use it only as an additional oral hygiene habit. Do not replace brushing with fluoride toothpaste, cleaning between your teeth, professional dental care, or treatment recommended by your dentist. If you have bleeding gums, persistent bad breath, tooth pain, cavities, or loose teeth, a dental examination is more appropriate than relying on oil pulling alone.
FAQs
Is oil pulling good for teeth?
Some small trials show it may reduce oral bacteria and gingivitis, but the American Dental Association (ADA) states there are no reliable scientific studies showing oil pulling reduces cavities, whitens teeth, or improves oral health, and does not recommend it as a dental hygiene practice. It’s best viewed as an unproven adjunct, not a core treatment.
How often should I do oil pulling?
Most studied protocols use it once daily, typically in the morning, swishing for 10–20 minutes. No clinical guideline establishes an optimal frequency since it remains under-researched, with a current lack of clinical guidelines for its use as an alternative oral hygiene measure.
Do I brush my teeth after oil pulling?
Yes. Spit the oil out (never swallow — don’t spit down the sink to avoid clogging), rinse with water, then brush normally. After finishing, rinse your mouth with water and brush with fluoride toothpaste — brushing and flossing remain the actual evidence-based practices.
Is oil pulling better at night or morning?
Traditionally done first thing in the morning, before eating or drinking, on an empty stomach — this is the Ayurvedic convention, though there’s no clinical data proving morning is physiologically superior to night.
Can oil pulling get rid of yellow teeth?
Not really. It may remove some surface stains, giving a mild, temporary “cleaner” appearance, similar to how brushing does — but no evidence supports claims that oil pulling whitens teeth or removes toxins from the blood. It won’t change intrinsic enamel color; professional whitening is needed for that.
