Is Oil Pulling Good for Your Teeth?

Consistent dental care is crucial for strong, healthy teeth and a bright smile. That means brushing and flossing twice daily and regular trips to the dentist. Many people also try alternative methods, like oil pulling, to boost their oral health. 

Oil pulling involves swishing oil around your mouth to remove bacteria. Many believe the popular practice can supercharge your oral hygiene routine. But researchers disagree on whether oil pulling is beneficial. 

What is oil pulling? 

Oil pulling has recently gained popularity in the Western world, but it’s nothing new. The oral hygiene practice has roots in the Ayurvedic tradition. Ayurveda is an ancient Indian approach to medicine. It emphasizes natural remedies to balance the mind, body, and spirit. 

With oil pulling, you swish edible oil –– like olive, sesame, sunflower, or coconut –– around your mouth for up to 20 minutes. The oil purportedly “pulls” bacteria and toxins from the mouth to improve oral health. 

Traditionally, there have been two methods of oil pulling. One involves filling the mouth with so much oil that gargling isn’t possible. And the other involves using less oil and gargling with it. Some people believe that these methods also promote general health and wellness, but right now there’s no scientific evidence to support that idea. 

Today, people typically use less oil when performing this technique. They pull the oil through their teeth and around the mouth but don’t gargle it. However, there’s no standard oil pulling technique. Proponents practice it in addition to –– and not as a replacement for –– daily brushing and flossing.

What are the benefits of oil pulling for your teeth? 

Fans of oil pulling use it to achieve cleaner, healthier teeth. But there’s a need for larger, higher-quality studies on the practice. And while some people swear by oil pulling for whiter teeth, there are currently no studies to support this claim. Here’s what the current research says about three other purported benefits of oil pulling. 

1. Kills harmful bacteria in your mouth 

Harmful bacteria in your mouth can stick to your teeth, causing cavities and gum disease. Oil pulling enthusiasts believe the practice kills this bacteria, but the research is mixed. 

A small study examined the effects of oil pulling in 20 people. Participants practiced oil pulling for 15 to 20 minutes each day. After 45 days, they had less oral bacteria, less plaque, and healthier gums. 

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That said, a recent review found that much of the research on the advantages of oil pulling is mixed or inconclusive. 

2. Reduces plaque and gum inflammation 

Oil pulling may help prevent cavities by reducing plaque. This sticky film contains bacteria that can build up on your teeth. In one study, 20 adolescents were split into two groups. One group used prescription mouthwash, and the other tried oil pulling. After 10 days, both groups had less plaque and the plaque that was left over contained fewer bacteria. They also had less gum inflammation. 

It’s worth noting that this is a small study, which suggests the need for larger, more in-depth research on the benefits of oil pulling. The results of oil pulling may also depend on the oil you use. 

3. Improves bad breath 

Another small-scale study found that oil pulling reduced the bacteria that cause halitosis (bad breath) just as effectively as prescription mouthwash. 

Some fans of oil pulling add a drop of essential oil, like peppermint or eucalyptus, to their base oil when performing the practice. This addition may help boost fresh breath after oil pulling. 

Is oil pulling safe?

Oil pulling is generally safe when done correctly. But you should avoid swallowing the oil, as doing so can cause side effects. For example, after swishing the oil, it contains the bacteria pulled from your mouth. Swallowing it can trigger nausea, diarrhea, or other stomach upset.

If you accidentally inhale the oil, it may cause choking or, in rare cases, lipoid pneumonia. This rare condition, which occurs when fat enters the lungs, causes coughing, chest pain, and shortness of breath. 

Do dentists approve of oil pulling? 

The American Dental Association (ADA) doesn’t recommend oil pulling as a dental hygiene practice due to a lack of reliable scientific studies. Rather, the ADA recommends brushing twice daily for 2 minutes with fluoride toothpaste. They also recommend flossing at least once per day. 

While the ADA doesn’t recommend oil pulling, some dentists support the practice as an addition to standard dental care. It’s important to note that oil pulling may require a much bigger time commitment, unlike proven dental hygiene practices. In many current studies, people practiced oil pulling for 15 to 20 minutes a day. That’s a lot to ask, considering that experts recommend brushing your teeth for 2 minutes per session, but many people only spend around 45 seconds brushing their teeth. 

How to do oil pulling

Although research on the benefits of oil pulling is limited, the practice is generally safe. And it can be an affordable addition to your oral health routine. Poor oral hygiene is linked to chronic conditions like heart disease and diabetes, so accessible hygiene practices are important. 

There’s more than one way to add oil pulling to your routine. But here are some general guidelines if you want to try oil pulling: 

1. Fill a tablespoon with a high-quality edible oil, such as olive, coconut, or sunflower. 

2. Put the oil in your mouth and swirl it around, pulling it vigorously between your teeth, for about 15 to 20 minutes. 

3. Try to keep your chin up, but avoid swallowing the oil. 

4. Spit the oil into the trash when you’re done. 

5. Rinse your mouth thoroughly with water.

6. Brush your teeth with fluoride toothpaste.

You can try oil pulling on an empty stomach first thing in the morning. Be sure to brush your teeth after oil pulling to remove any remaining oil or bacteria from your mouth. Start with shorter periods of oil pulling if you have jaw pain or discomfort after oil pulling for 5 minutes or longer. 

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Written by:

Lisa Marie Basile, MFA

Lisa Marie Basile is a health writer and author. She is the former senior editor at The Vitamin Shoppe and a current patient leadership member of Health Union, where she writes and moderates patient communities.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Karla Robinson, MD

Karla Robinson, MD, is a medical editor for GoodRx. She is a licensed, board-certified family physician with almost 20 years of experience in health through varied clinical, administrative, and educational roles.

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