Oil Pulling: Does It Work for Teeth and Gums?

What is oil pulling?

Oil pulling means swishing an edible oil in your mouth. The American Dental Association (ADA) describes it as an ancient, traditional folk remedy that has been practiced for centuries in India and southern Asia. The practice involves placing a tablespoon of an edible oil, such as sesame, olive, sunflower, or coconut oil, in the mouth and swishing it through the teeth for anywhere from 1 to 5 minutes up to 20 minutes or longer.

Media reports claim that it whitens teeth and improves dental health and overall health. This post looks at what the evidence says. It is general information, not advice for your own mouth.

Does oil pulling work?

The ADA says no reliable studies show that it does. Its statement reads that there are currently no reliable scientific studies to show that oil pulling reduces cavities, whitens teeth, or improves oral health and well-being. Based on that lack of evidence, the ADA does not recommend oil pulling as a dental hygiene practice.

The ADA continues to recommend brushing twice a day for two minutes with fluoride toothpaste, flossing between your teeth once a day, and not using tobacco. See fluoride toothpaste in our glossary.

Why do people try oil pulling?

An ADA News summary says people on social media tout coconut oil’s antibacterial, anticavity, and teeth-whitening abilities. It adds that coconut oil is made of medium-chain fatty acids, which are known to have antimicrobial and anti-inflammatory properties. Even so, the ADA spokesperson in that summary said there is a lack of evidence that coconut oil improves dental health, reduces cavities, or whitens teeth.

Another ADA News summary says oil pulling may help remove debris, but brushing and flossing remain more effective methods. Both summaries are brief news items. They reflect the ADA’s view, and they carry a note that publishing them is not an endorsement of every statement in the original news report.

What did the research review find?

One systematic review looked at coconut oil pulling. It found four randomized trials with 182 participants out of 42 eligible studies. The trials lasted between 7 and 14 days. The review reported differences in the count of bacteria in saliva and in a plaque index score.

The authors then added limits. They said data was insufficient for conclusive findings, the quality of studies was mixed, and risk of bias was high. They concluded that the limited evidence suggests coconut oil pulling may have a beneficial effect, and that future trials are of merit. They said it could be used as an adjunct to normal preventive routines, though more studies are needed to know how well it works.

In plain words, the research is early and weak. It does not show that oil pulling prevents cavities or gum disease.

How does the evidence compare?

Is oil pulling harmful?

An ADA News summary of a news report says the potential side effects are minimal, though swallowing too much oil can cause an upset stomach. Ask your dentist or doctor about any health condition that could make swishing or swallowing a problem.

The bigger risk is leaning on oil pulling in place of proven habits. An ADA News summary says the ADA advised against oil pulling as a substitute for daily brushing with a fluoride toothpaste and flossing. It also urged people to visit the dentist for regular check-ups.

What works better for plaque and gum health?

For plaque and gum health, the steps with the most support are simple:

1. Brush twice a day for two minutes with fluoride toothpaste.
2. Clean between your teeth once a day, using floss or another tool.
3. Do not use tobacco.
4. See your dentist for cleanings and check-ups.

Read our post on electric vs manual toothbrushes and water flossers to choose tools, and learn about dental plaque and biofilm in our glossary. If your gums bleed, our post on bleeding gums after flossing or a cleaning explains common reasons.

What if I already do oil pulling?

You do not need to feel bad about it. Tell your dentist at your next visit, the same way you would mention any home habit. Keep brushing with fluoride toothpaste and cleaning between your teeth. If you notice mouth soreness, bleeding gums, or a stomach upset after swishing, stop and ask your dentist or doctor.

Should I try oil pulling anyway?

It is your choice. If you try it, keep your regular routine, and do not skip brushing or flossing. Do not use it to treat a toothache, bleeding gums, or a sore in your mouth. Those need a dentist.

If you want whiter teeth, ask about options with evidence behind them. See the office’s teeth whitening information and our teeth whitening guide.

Next step

Home care is the base of oral health, and a dentist can check how it is working. See Town Center Dental’s teeth cleaning page, then call (636) 273-5866 or request an appointment. Your dentist will talk with you about what to expect.