Oil pulling has gained attention online as a natural remedy for improving oral health. Some people claim it whitens teeth, reduces bacteria, and improves gum health.
But what does the scientific evidence actually say?
If you are considering oil pulling as part of your oral care routine, it's important to understand what it is, how it works, and what modern dental research shows about its effectiveness.
Table of Contents
What Is Oil Pulling?
Oil pulling is an ancient oral hygiene practice that originated in Ayurvedic medicine, a traditional health system from India.
The technique involves swishing edible oil in the mouth for an extended period, usually between 5 and 20 minutes, before spitting it out.
The idea behind oil pulling is that the oil helps trap bacteria and debris from the mouth, which are then removed when the oil is expelled.
Typical steps include:
Place about one tablespoon of oil in the mouth.
Swish the oil slowly around the teeth and gums.
Continue swishing for 5–20 minutes.
Spit the oil into a bin (not the sink).
Rinse the mouth with water and brush normally.
It is important not to swallow the oil, as it may contain bacteria and toxins collected from the mouth during the process.
Oils Commonly Used for Oil Pulling
Several edible oils are used for oil pulling, although coconut oil has become the most popular option in recent years.
Common oils include:
Coconut oil
Sesame oil
Sunflower oil
Olive oil
Coconut Oil
Coconut oil contains lauric acid, a fatty acid with known antimicrobial properties. Some laboratory studies suggest lauric acid may help reduce certain bacteria associated with plaque formation.
Sesame Oil
Sesame oil has traditionally been used in Ayurvedic medicine. Some small studies suggest it may help reduce plaque and gingivitis when used alongside conventional oral hygiene.
Sunflower and Olive Oil
These oils contain antioxidants and anti-inflammatory compounds, but scientific evidence supporting their role in oral health remains limited.
Why Do People Use Oil Pulling?
Supporters of oil pulling claim it may help with:
reducing plaque
improving gum health
whitening teeth
reducing bad breath
lowering oral bacteria levels
Some people also report a subjective feeling of cleaner teeth and fresher breath after performing oil pulling.
However, these claims need to be interpreted carefully.
What Does Scientific Research Say?
Research on oil pulling has increased over the past decade, but most studies remain small and limited in design.
Some clinical studies have shown that oil pulling may reduce plaque levels and gingivitis when used regularly.
For example:
A study published in the Journal of Clinical and Diagnostic Research found that coconut oil pulling reduced plaque and gingival inflammation in adolescents when performed daily for 30 days.
Another study suggested sesame oil pulling may reduce Streptococcus mutans, a bacterium associated with tooth decay.
However, these findings should be interpreted cautiously because:
sample sizes were small
study durations were short
methods varied between studies
As a result, most dental organisations agree that more robust research is needed.
The Position of Modern Dentistry
Major dental organisations, including the American Dental Association (ADA), state that oil pulling should not replace proven oral hygiene practices.
There is currently insufficient high-quality evidence to support oil pulling as a primary method for preventing tooth decay or gum disease.
That means it should be viewed as a complementary practice at best, not a substitute for evidence-based dental care.
Can Oil Pulling Replace Brushing and Flossing?
No.
The most effective oral hygiene routine still includes:
Brushing twice daily with fluoride toothpaste
Daily flossing or interdental cleaning
Regular professional dental check-ups
Professional cleaning when recommended
These practices are supported by decades of clinical research showing they reduce tooth decay and gum disease.
Oil pulling does not remove plaque mechanically, which is why brushing and flossing remain essential.
Potential Risks of Oil Pulling
Although oil pulling is generally considered safe for most people, there are some potential concerns.
Jaw fatigue
Swishing oil for long periods may cause muscle fatigue or discomfort in the jaw.
Delayed treatment
Relying on alternative remedies instead of seeking dental care can allow conditions like gum disease or tooth decay to progress.
Rare complications
Very rarely, accidental inhalation of oil during oil pulling has been associated with lipid pneumonia, although this is extremely uncommon.
Can Oil Pulling Whiten Teeth?
There is no reliable scientific evidence showing that oil pulling significantly whitens teeth.
Some people may notice teeth appear slightly brighter because oil pulling can remove surface debris or stains, but this effect is typically minimal.
For predictable whitening results, professional or dentist-supervised whitening treatments remain the most effective approach.
Can Oil Pulling Help With Bad Breath?
Bad breath (halitosis) is often caused by bacterial activity on the tongue and between teeth.
Oil pulling may temporarily reduce certain bacteria, which could lead to short-term improvement in breath freshness.
However, persistent bad breath is usually linked to underlying issues such as:
dry mouth
untreated cavities
tongue coating
These conditions require proper diagnosis and treatment, not just home remedies.
When Oil Pulling Might Be Used
For people who enjoy natural wellness practices, oil pulling may be used as an additional oral care routine, provided it does not replace proper dental hygiene.
If you choose to try oil pulling:
continue brushing and flossing normally
avoid swallowing the oil
stop if jaw discomfort occurs
Think of oil pulling as a supplement, not a solution.
The Most Reliable Way to Protect Your Oral Health
Maintaining healthy teeth and gums requires a consistent, evidence-based routine.
This includes:
brushing twice daily with fluoride toothpaste
cleaning between teeth daily
regular professional dental examinations
addressing early signs of gum disease or decay promptly
Professional dental care allows problems to be detected before they become complex or painful.
When to See a Dentist
If you experience any of the following symptoms, professional assessment is recommended:
bleeding gums
persistent bad breath
tooth sensitivity
loose teeth
pain when chewing
Early diagnosis helps prevent minor issues from progressing into more complex dental problems.
Looking After Your Oral Health on the Gold Coast
At ArtSmiles in Southport, our team focuses on evidence-based dentistry and preventive care.
We assess each patient's oral health risk and provide personalised guidance on maintaining healthy teeth and gums.
If you would like a comprehensive oral health assessment, you can book an appointment with our team.
References
Peedikayil, F. C., et al. (2015). Effect of coconut oil in plaque related gingivitis — A preliminary report. Journal of Clinical and Diagnostic Research.
Asokan, S., et al. (2008). Oil pulling therapy on plaque induced gingivitis: A randomized controlled trial. Indian Journal of Dental Research.
American Dental Association. (2023). Oral hygiene recommendations.
Frequently Asked Questions
Does oil pulling actually work?
The short answer: not for the outcomes that matter most. A 2024 systematic review in the International Journal of Dental Hygiene found oil pulling has no meaningful effect on plaque index or gingival index scores compared with standard oral hygiene. Some smaller trials do show a modest reduction in bacterial counts and short term improvements in bad breath, but oil pulling is not a substitute for brushing and flossing.
How long should you oil pull for?
Most traditional protocols recommend swishing about one tablespoon of oil for 10 to 20 minutes, once daily on an empty stomach, before spitting the oil into a bin (not the sink, because it can block drains). Longer durations do not appear to deliver additional benefit and may cause jaw fatigue.
Is coconut oil or sesame oil better for pulling?
Coconut oil is the most popular choice because it contains lauric acid, which shows some antimicrobial activity in laboratory studies. Sesame oil has the longest history of use in Ayurvedic medicine. Current evidence does not clearly favour one oil over the other for oral health outcomes.
What does the ADA say about oil pulling?
The American Dental Association does not recommend oil pulling. Its position statement cites a lack of reliable scientific evidence that oil pulling reduces cavities, whitens teeth, or improves overall oral health. The ADA emphasises that brushing twice daily with fluoride toothpaste and cleaning between the teeth daily remain the evidence based standard.
Is oil pulling safe?
For most healthy adults, yes, if done correctly. The main risks are jaw fatigue from prolonged swishing and, in rare cases, lipoid pneumonia caused by accidental inhalation of oil. Never swallow the oil. If you have any swallowing difficulty, gastro oesophageal reflux, or a lung condition, speak to your dentist or doctor before trying it.
Written by Dr. Cristian Dunker, BDSc, MBA.
Medically reviewed on 15 April 2026 by Dr. Cristian Dunker.