Oil pulling might lower the number of harmful microbes in your mouth and lessen the chance of certain oral problems. However, there’s no proof that it extracts toxins from the bloodstream or naturally whitens teeth.
Oil pulling is an age-old Indian folk practice claimed to brighten teeth, freshen breath, and substantially enhance oral health.
Using coconut oil for this practice has grown in popularity.
Many individuals vouch for its benefits and some report broader health improvements as well.
This article examines whether these assertions hold up or if oil pulling is simply another health fad without solid backing.
What is oil pulling, and how does it work?
Oil pulling consists of swishing oil around the mouth much like a mouthwash. It’s been used for millennia as a traditional Indian remedy.
The primary advantage of oil pulling appears to be lowering the quantity of harmful bacteria in the oral cavity.
Hundreds of bacterial species live in your mouth. While many are harmless or helpful, others are detrimental. These bacteria form a biofilm on teeth called plaque.
A certain amount of plaque is normal, but excessive buildup can cause problems such as:
- bad breath
- gum inflammation like gingivitis
- tooth decay
- periodontal disease
The mechanism of oil pulling is straightforward — swishing oil around the mouth helps dislodge bacteria and dissolve them into the oil.
Oil pulling can likely work with most edible oils, but extra-virgin coconut oil is favored for its pleasant flavor.
It also contains a beneficial fatty acid profile, including lauric acid, which has antimicrobial activity.
Learn more about the potential benefits of oil pulling.
SummaryOil pulling is a traditional Indian practice for cleaning the mouth and teeth. It’s claimed to lower the risk of cavities, gum inflammation, and bad breath.
Coconut oil pulling can reduce harmful bacteria in your mouth
Streptococcus mutans is a major bacterial species in the mouth and a key contributor to plaque formation and tooth decay.
A study of 60 adults found that swishing coconut oil for 10 minutes daily significantly lowered S. mutans counts in saliva within 2 weeks, compared with distilled water.
A trial in children concluded that coconut oil was as effective as a standard chlorhexidine mouthwash at decreasing S. mutans levels.
Although these findings are encouraging, additional research comparing coconut oil with other oils is necessary.
SummaryUsing coconut oil as a mouth rinse can significantly reduce harmful bacteria such as S. mutans in the mouth.
Oil pulling can reduce plaque and gingivitis
Gingivitis stems from gum inflammation and occurs when the immune system reacts to bacteria in plaque.
A small study of 20 adults found that virgin coconut oil reduced plaque accumulation when used for oil pulling. The researchers noted more research is required.
Another trial with 40 dental students compared coconut oil pulling to a placebo and found the oil pulling helpful in lowering plaque.
SummarySwishing coconut oil may help decrease gum inflammation, commonly known as gingivitis.
Oil pulling can reduce bad breath
Bad breath, or halitosis, often results from the odor of chemicals and gases emitted by oral bacteria.
Those with halitosis usually have an underlying cause, which may include:
- poor overall oral hygiene
- gingivitis
- tooth decay
- oral infections
- certain digestive issues
It follows that reducing these bacteria and improving oral hygiene would lower the chances of bad breath.
Further studies are needed to determine whether coconut oil pulling has direct benefits for halitosis. Given its effects on plaque and gingivitis, it’s plausible.
SummaryOil pulling may help reduce bad breath.
Unproven benefits and misconceptions
A common assertion is that oil pulling whitens teeth. To date, no research confirms this claim.
Some people also claim oil pulling detoxifies the body by drawing toxins from the bloodstream. There’s no evidence to support this notion.
Finally, there’s no scientific proof that oil pulling treats diseases beyond those of the oral cavity.
SummaryCurrently, no evidence backs the idea that oil pulling whitens teeth or removes toxins from the blood.
How to oil pull
To practice oil pulling:
- Place about 1 tbsp (15 mL) of oil in your mouth
- Swish the oil around your mouth for roughly 15–20 minutes
- Spit out the oil, then brush your teeth
It’s best to spit the oil onto a piece of paper and dispose of it in the trash, since it can clog drains over time.
There’s no need to exert too much force. If swishing causes facial muscle discomfort, ease off. Try using less oil next time and avoid vigorous swishing.
Some recommend oil pulling on an empty stomach before brushing. Many people do it while showering or during their morning routine.
SummaryOil pulling is simple: put 1 tbsp (15 mL) of oil in your mouth, swish for 15–20 minutes, spit it out, then rinse and brush your teeth.
Frequently asked questions
What does oil pulling actually do?
Oil pulling may help lower bacteria in your mouth that contribute to plaque formation.
Do dentists recommend oil pulling?
The American Dental Association (ADA) does not endorse oil pulling due to insufficient scientific evidence supporting it.
Should you brush your teeth before or after oil pulling?
Advocates of oil pulling advise brushing your teeth after performing oil pulling.
What oil do you use for oil pulling?
Oils commonly used for oil pulling include coconut oil, sesame oil, and sunflower oil.
The bottom line
Oil pulling with coconut oil may lower your risk of bad breath, cavities, and gingivitis.
Many additional health claims are linked to oil pulling, but most lack scientific backing.
Still, oil pulling appears promising as a supplementary practice to support oral hygiene.
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