A little, for your mouth. Oil pulling, swishing oil like coconut or sesame oil around your mouth for several minutes, is an old Ayurvedic practice. Small trials suggest it can modestly reduce plaque, gum inflammation and mouth bacteria, but standard antiseptic mouthwash usually works better, and most studies are small, short and low quality. There's no good evidence it whitens teeth, removes toxins or helps the rest of the body. It's a reasonable add-on to brushing and flossing, never a replacement.
- SymptomPlaque, sore gums, bad breath
- Before thatSticky bacterial film builds up on teeth and gums
- Before thatThe mouth's microbial balance shifts toward harmful bacteria
- RootPlaque not removed often or thoroughly enough
What oil pulling is
Oil pulling, called kavala or gandusha in Ayurveda, means holding or swishing a tablespoon of oil in your mouth, then spitting it out. It was traditionally used for oral health and was believed to benefit the whole body. Today it's a popular wellness trend, usually with coconut oil.
Why it might work
Plaque is a sticky film of bacteria that builds up on teeth and along the gums. Left alone, it causes cavities and gum inflammation, called gingivitis. Oil may help in a simple, physical way: as you swish, the oil traps bacteria and loosens the film, and coconut oil contains fats with mild antibacterial properties. Think of it as rinsing a greasy pan with oil before washing: it lifts some grime, but it isn't the scrub.
What the studies show
Several systematic reviews have looked at the trials, and they agree on a modest picture:
- A 2020 review of coconut oil pulling found significant reductions in mouth bacteria and plaque scores, and suggested it could be a useful add-on to normal oral care, while calling for better studies.[1]
- A 2023 meta-analysis, a study combining many trials, found a probable benefit for gum health, but standard antiseptic mouthwash (chlorhexidine) was better at reducing plaque, and the overall evidence was rated very low certainty.[2]
Most trials were small, lasted only weeks, and had a high risk of bias. So: a small, real effect on the mouth is plausible; big claims aren't supported.
Oil pulling detoxes your body, whitens teeth and cures disease.
It may modestly reduce plaque and gum inflammation. There's no good evidence for whitening, detox or whole-body benefits.
Why mouth health matters for aging
Here's the upstream angle that makes this more than a dental topic. Chronic gum disease is linked in observational studies (which watch people rather than test a treatment) to heart disease, diabetes and other conditions, possibly through inflammation spreading from the gums. Those links don't prove gum disease causes them, but they're a good reason to take oral health seriously. The best-proven tools are still the boring ones: brushing twice a day, cleaning between teeth and regular dental visits.
If you want to try it
- Use one tablespoon of coconut or sesame oil.
- Swish gently for 10 to 20 minutes, pulling it between your teeth. Don't swallow.
- Spit it into the trash, then rinse and brush as usual.
- Skip it if you have swallowing problems, and don't use it instead of brushing, flossing or dental care.
The bottom line
Oil pulling is a harmless, cheap habit that may slightly improve plaque and gum health, nothing more proven than that. If you enjoy it, it's a fine add-on. If you don't, regular brushing, flossing and dental checkups do the important work. For more ancient practices put to the test, see Ayurveda and longevity.
Frequently asked questions
How long should you oil pull?
Traditional practice and most studies use 10 to 20 minutes, once a day, usually before brushing in the morning. Spit the oil into the trash, not the sink, since it can clog pipes.
Which oil is best for oil pulling?
Coconut and sesame oil are the most studied. There's no strong evidence one is clearly better than the other.
Does oil pulling whiten teeth?
There's no good evidence that it whitens teeth. Any brighter look is more likely from removing surface film than true whitening.
Is oil pulling safe?
Generally yes, if you spit the oil out. Rare cases of lung inflammation have been reported in people who accidentally inhaled oil, so don't oil pull if you have trouble swallowing, and don't give it to young children.
Sources
- Woolley J, Gibbons T, Patel K, Sacco R. The effect of oil pulling with coconut oil to improve dental hygiene and oral health: a systematic review. Heliyon, 2020.
- The effect of oil pulling in comparison with chlorhexidine and other mouthwash interventions in promoting oral health: a systematic review and meta-analysis. International Journal of Dental Hygiene, 2023.