Oil pulling has become a popular natural oral health trend, with claims that it can whiten teeth, reduce plaque, improve gum health, and even prevent cavities. But is oil pulling actually good for your teeth?
Some reports claim oil pulling can improve mouth health, while others suggest it may make certain mouth conditions worse. Let's explore the history of oil pulling, how it works, and whether it is a safe practice for long-term oral health.
What Is Oil Pulling?
Oil pulling is a method of cleaning the mouth that involves swishing oil, usually sesame or coconut oil, around the teeth and gums for 15–20 minutes before spitting it out.
Unlike conventional mouthwash, which is generally used for less than a minute, oil pulling involves prolonged swishing. The oil mixes with saliva as it moves around the mouth and between the teeth. The practice is often promoted as a natural way to remove harmful bacteria, reduce plaque, freshen breath, and whiten teeth. Some advocates also claim oil pulling removes toxins from the body, although there is no convincing scientific evidence supporting this claim.
The History of Oil Pulling
Oil pulling is an Ayurvedic method (Ayurveda is a traditional system of medicine that originated in India thousands of years ago) for cleaning the mouth that is said to have begun in India over 2,000 years ago. Traditionally, sesame oil was commonly used, although coconut oil has become particularly popular in recent years.
In 2008, a naturopathic doctor and president of the Coconut Research Center wrote a book about oil pulling with coconut oil. This generated excitement about oil pulling in the United States, and the technique remains popular today.
How Does Oil Pulling Work?
The idea behind oil pulling is that swishing oil around the mouth may help loosen debris and influence bacteria found on the teeth and gums. Certain oils contain fatty acids with antimicrobial properties. Coconut oil, for example, contains lauric acid, which has been studied for its potential effects on microorganisms.
Some research suggests oil pulling may reduce certain oral bacteria and plaque accumulation. However, many studies are small, and the long-term effects remain uncertain. The American Dental Association does not recommend oil pulling as a dental hygiene practice because there is insufficient reliable evidence demonstrating its claimed benefits.
A review of the research shows that some studies have compared oil pulling with chlorhexidine, a powerful prescription-strength antiseptic mouthwash. Chlorhexidine can suppress a broad range of oral bacteria, including beneficial species, particularly with extended use. Chlorhexidine is generally prescribed for specific dental conditions under professional guidance. I never recommend the use of Chlorhexidine.
In the past, we believed bacteria were universally harmful, but today we know that a wide diversity of bacteria is necessary for oral health. Hundreds of bacterial species have been identified in the human mouth. Some of these oral bacteria also support cardiovascular circulation by helping convert dietary nitrate into nitric oxide, a molecule involved in normal blood vessel function.
My concern is that oral health is not simply about eliminating bacteria. It is about creating an environment where beneficial bacteria can thrive. Although oil pulling may reduce certain bacteria, we do not yet fully understand how regular, long-term use affects the overall balance of the oral microbiome.
Which Oils Are Used for Oil Pulling?
Several edible oils are commonly used:
- Coconut oil: Popular for its mild flavor and lauric acid content.
- Sesame oil: Traditionally associated with Ayurvedic oil pulling practices.
- Sunflower oil: Another commonly used option with a relatively neutral flavor.
- Olive oil: Sometimes used because of its fatty acid composition.
Although these oils have different properties, there is insufficient evidence to conclude that one consistently provides better long-term oral health benefits than another.
What Are the Potential Benefits of Oil Pulling?
Some studies have suggested that oil pulling may offer short-term benefits, although the research remains limited.
Plaque and Gum Inflammation
Small studies have reported reductions in plaque accumulation and reduced signs of gingivitis following oil pulling. However, these findings do not establish that oil pulling prevents periodontal disease or provides sustainable improvements in gum health.
Bad Breath
Oil pulling may temporarily reduce certain odor-producing bacteria or help remove debris from the mouth. Persistent bad breath, however, may indicate an underlying problem such as gum disease, dry mouth, or an imbalance in oral bacteria.
Teeth Whitening
Oil pulling is frequently promoted as a natural way to whiten teeth, but there is no reliable clinical evidence demonstrating that it meaningfully changes tooth color.
Cavity Prevention
There is insufficient evidence that oil pulling prevents cavities, repairs enamel, or reverses tooth decay. Some argue that oil pulling may have a role as a short-term supplementary practice in certain situations. However, short-term improvements in plaque or bacterial counts should not be confused with proven long-term protection against dental disease.
Who Should Avoid Oil Pulling?
Although oil pulling with food-safe oils is generally considered low risk for healthy adults, it is not appropriate for everyone. Young children should avoid oil pulling because of the risk of swallowing or choking. People with swallowing difficulties or an increased risk of aspiration should also avoid the practice. Rare cases of lipoid pneumonia have been associated with inhaling oils into the lungs. Anyone with an allergy to a particular oil should avoid using it.
If oil pulling causes discomfort, jaw fatigue, nausea, or sensitivity, discontinue the practice. Oil pulling should never replace regular dental care or delay treatment for severe dental conditions.
When and How Often Should You Oil Pull?
Traditional oil pulling is often performed in the morning, sometimes before breakfast. People commonly swish oil for 10–20 minutes before spitting it out. However, there is no clinically established ideal duration, frequency, or time of day for oil pulling. There is also insufficient evidence to recommend daily oil pulling as a long-term preventive oral care routine.
So, Is Oil Pulling Safe?
Oil pulling may offer some short-term benefits, but I do not recommend it as a long-term solution or part of routine oral care. My concern is the effect that repeatedly trying to suppress oral bacteria may have on the delicate balance of the oral microbiome.
In the past, dentistry focused on eliminating bacteria, often without distinguishing between harmful and beneficial species. Today, we know that many oral bacteria play important protective roles. There have been reports of gum recession and sensitivity associated with oil pulling. Although research has not established that oil pulling causes these problems, or that it damages beneficial bacteria, these concerns deserve consideration. Oil pulling is not a proven long-term solution for oral health, and I do not believe that regularly trying to eliminate bacteria is the best approach to protecting teeth and gums.
Nurturing healthy oral bacteria is at the center of oral wellness.
One of the easiest ways to improve mouth health and nurture a healthy oral environment is to enjoy xylitol after meals, snacks, and drinks throughout the day. Regular consumption of small amounts of xylitol helps reduce the activity of cavity-associated bacteria and supports conditions that protect teeth and gums. I recommend approximately 5–10 grams of xylitol daily, spread throughout the day.
The xylitol in Zellie's mints and gum helps protect teeth from acidic damage by encouraging saliva flow and supporting conditions that favor the natural remineralization of tooth enamel. For a more complete approach, I recommend following my Complete Mouth Care System, which combines specific oral care products with daily xylitol use to help protect teeth and support long-term oral health.
The bottom line: Oil pulling may have some short-term benefits, but there is not enough evidence to recommend it as a long-term oral care practice. Rather than focusing on eliminating bacteria completely, I encourage you to create a healthy mouth environment that supports beneficial bacteria, strong teeth, and healthy gums.
