Oil pulling is a traditional practice where you swish oil in your mouth for several minutes, but the science behind claimed benefits is still limited
Oil pulling involves putting a tablespoon of coconut oil (or another oil) in your mouth and swishing it around for 15 to 20 minutes, then spitting it out. People practice it hoping to improve oral health, whiten teeth, reduce inflammation, or support general wellness. The practice comes from Ayurvedic medicine, a traditional Indian healing system used for thousands of years.
The main question most people have is whether it actually works. The honest answer: some small studies suggest it may help with certain oral health markers, but the evidence is not strong enough for dentists to recommend it as a replacement for brushing, flossing, or professional cleanings. What research does exist is limited in size and quality, and many claimed benefits have little to no scientific support.
Key Takeaways
- Oil pulling involves swishing oil in your mouth for 15 to 20 minutes daily; coconut oil is the most common choice, though sesame and sunflower oils are also used.
- A small number of studies show oil pulling may reduce plaque and gum inflammation slightly, but these studies are small and do not prove it works better than standard oral care.
- Claims about oil pulling whitening teeth, detoxifying the body, or curing serious health conditions lack scientific evidence.
- Oil pulling is safe for most people but should never replace brushing, flossing, or dental checkups.
What the research shows about oral health
The strongest claims about oil pulling focus on oral health. A few studies have found that people who oil pull show small reductions in plaque buildup and gum bleeding compared to a control group. One study published in a dental journal found that coconut oil pulling reduced plaque and gingivitis markers in a group of teenagers over two weeks.
However, these studies are small—usually involving 20 to 60 people—and they do not compare oil pulling directly to brushing and flossing. When researchers do compare it to standard oral care, oil pulling does not outperform it. The American Dental Association has not endorsed oil pulling because the evidence is not sufficient to support it as a primary treatment for tooth or gum problems.
If you are interested in trying oil pulling for oral health, think of it as something you might do in addition to your regular routine, not instead of it. Brushing twice daily with fluoride toothpaste, flossing, and visiting a dentist every six months remain the evidence-based foundation of oral care.
Claims about teeth whitening and detoxification
Many websites claim that oil pulling whitens teeth or "detoxifies" the body by pulling toxins from your mouth and bloodstream. These claims are not supported by research. No study has shown that oil pulling whitens teeth more effectively than whitening toothpaste or professional treatments. The idea that swishing oil removes toxins from your body also lacks scientific basis—your liver and kidneys handle detoxification, not your mouth.
The confusion may come from the fact that oil pulling can reduce plaque, and less plaque can make teeth look slightly brighter. But that is different from actual whitening, and the effect is minimal. If you want to whiten your teeth, dentist-approved methods like whitening strips or professional treatments have much stronger evidence behind them.
How to oil pull if you want to try it
If you decide to try oil pulling, the basic steps are straightforward. Put about one tablespoon of coconut oil in your mouth. If the oil is solid (which it often is at room temperature), it will soften quickly. Swish it around your mouth for 15 to 20 minutes, moving it between your teeth and around your gums. Then spit it into a trash can—do not swallow it, and do not spit it down the sink, as it can solidify and clog pipes.
Most people who practice oil pulling do it once a day, usually in the morning before eating. Some people add a drop of essential oil like peppermint or tea tree oil, though this is optional. After spitting, rinse your mouth with water and then brush your teeth normally.
The main challenge most people report is the time commitment and the sensation of having oil in their mouth for that long. If you find it uncomfortable, there is no harm in stopping. Oil pulling is not necessary for good oral health.
Safety and who should avoid it
Oil pulling is generally safe for most adults. The main risks are minor: some people experience jaw soreness from the repetitive motion, and swallowing large amounts of oil could cause digestive upset. If you have a jaw disorder or temporomandibular joint (TMJ) problems, the prolonged swishing motion might aggravate your symptoms.
If you have gum disease or other dental problems, talk to your dentist before starting oil pulling. While it is unlikely to cause harm, it should not delay you from getting professional treatment. People with coconut allergies should obviously avoid coconut oil and use sesame or sunflower oil instead if they want to try the practice.
Oil pulling versus standard oral care
The evidence is clear that brushing twice daily with fluoride toothpaste and flossing once daily prevent cavities and gum disease far more effectively than oil pulling. Fluoride strengthens tooth enamel and has decades of research supporting its use. Flossing removes plaque and food from between teeth where a toothbrush cannot reach.
If you have limited time, spending those 20 minutes on a thorough brushing and flossing routine will benefit your teeth more than oil pulling. If you already have a solid oral care routine and want to try oil pulling as an additional step, it is unlikely to cause harm—but it is also unlikely to make a noticeable difference.
Other oils used for oil pulling
While coconut oil is the most popular choice, sesame oil and sunflower oil are also used. Sesame oil has a longer history in Ayurvedic practice. Some studies on oil pulling have used sesame oil, and the results are similar to coconut oil studies—small improvements in plaque and gum health, but nothing dramatic.
The choice between oils often comes down to personal preference and what you have on hand. Coconut oil has a mild taste and smell that many people find pleasant. Sesame oil has a stronger flavor. Sunflower oil is neutral. None of the three has been shown to be significantly more effective than the others for oil pulling.
Frequently Asked Questions
Can oil pulling replace brushing and flossing?
No. Oil pulling should never replace brushing and flossing. While some studies show it may reduce plaque slightly, brushing with fluoride toothpaste and flossing are far more effective at preventing cavities and gum disease. If you try oil pulling, do it in addition to your regular routine, not instead of it.
How long does it take to see results from oil pulling?
If oil pulling has any effect, most studies show changes in plaque or gum inflammation within two to four weeks of daily practice. However, these changes are usually small. Many people see no noticeable difference at all.
Is it safe to swallow coconut oil while oil pulling?
Swallowing small amounts of coconut oil is not dangerous, but it is not recommended. Oil pulling is meant to be spit out. Swallowing large amounts could cause digestive upset or diarrhea in some people.
Does oil pulling work for bad breath?
There is no strong evidence that oil pulling reduces bad breath. Bad breath usually comes from bacteria on the tongue and in the mouth, or from underlying dental or digestive problems. Brushing your tongue, staying hydrated, and seeing a dentist if bad breath persists are more reliable approaches.
Can I use any oil for oil pulling, or does it have to be coconut?
You can use coconut, sesame, or sunflower oil. Coconut is most common because of its mild taste. Sesame oil has a longer history in traditional practice. The research does not show one oil is significantly better than the others.