Oil Pulling: Transform your Dental Health (2024)

Oil pulling may reduce the harmful bacteria in your mouth and decrease your risk of some health conditions. But no evidence suggests it draws toxins from the blood or whitens your teeth.

Oil pulling is an ancient Indian folk remedy claimed to whiten your teeth, freshen your breath, and greatly improve your oral health.

Using coconut oil for oil pulling is becoming increasingly popular.

Many people swear by this remedy, and many say it also improves their health in other ways.

This article explores whether there is any truth behind these claims or whether oil pulling is just another ineffective trend.

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What is oil pulling, and how does it work?

Oil pulling involves swishing oil around the mouth like a mouthwash. It has been used for thousands of years as an Indian folk remedy.

The main benefit of oil pulling is that it reduces the amount of harmful bacteria in the mouth.

There are hundreds of different types of bacteria in your mouth. While many are friendly, others are not. The bacteria in your mouth create a biofilm on your teeth, a thin layer known as plaque.

Having some plaque on your teeth is perfectly normal, but if it gets out of hand, it can cause various problems, including:

  • bad breath
  • gum inflammation like gingivitis
  • cavities
  • gum disease

The way oil pulling works is simple — when you swish the oil around your mouth, the bacteria get swept away and dissolve in the liquid oil.

Oil pulling should work with almost any oil, but extra-virgin coconut oil is a popular choice due to its pleasant taste.

It also has a favorable fatty acid profile, containing high amounts of lauric acid, which has antimicrobial properties.

Learn more about the benefits of oil pulling.

Summary

Oil pulling is an ancient Indian remedy to clean the mouth and teeth. It is claimed to reduce the risk of cavities, gum inflammation, and bad breath.

Coconut oil pulling can reduce harmful bacteria in your mouth

Streptococcus mutans is one of the main bacteria in your mouth and a key player in plaque buildup and tooth decay.

One 2016 study in 60 adults showed that oil pulling with coconut oil for 10 minutes daily significantly reduced the number of S. mutans in saliva in as little as 2 weeks, compared to distilled water.

An older study in children concluded that coconut oil was as effective as a standard chlorhexidine mouthwash at reducing S. mutans.

While these results are promising, more studies are needed comparing the effectiveness of coconut oil to other types of oils.

Summary

Using coconut oil as a mouthwash can significantly reduce the number of harmful bacteria, such as S. mutans, in your mouth.

Oil pulling can reduce plaque and gingivitis

Gingivitis is caused by inflammation of the gums and occurs when your immune system starts attacking the bacteria in the plaque.

A 2020 study of 20 adults determined that virgin coconut oil was effective at reducing the accumulation of plaque when used in oil pulling. The authors note that more research is still needed.

One 2017 study involving 40 dental students compared the effects of coconut oil pulling and a placebo. Researchers found oil pulling effective at reducing plaque.

Summary

Oil pulling with coconut oil may help reduce inflammation of the gums, also known as gingivitis.

Oil pulling can reduce bad breath

Bad breath, otherwise known as halitosis, often occurs because of the smell of chemicals and gases produced by bacteria in your mouth.

People with halitosis typically have an underlying cause, which can include:

  • overall poor oral hygiene
  • gingivitis
  • cavities
  • infections
  • some digestive conditions

It makes sense that if you get rid of some of these bacteria and improve your oral health, you reduce the likelihood of having bad breath.

More studies need to examine whether oil pulling with coconut oil has similar benefits for halitosis. But given that it may reduce plaque and gingivitis, it seems likely.

Summary

Oil pulling may reduce bad breath.

Unproven benefits and misconceptions

One common claim is that oil pulling can whiten your teeth. Currently, no studies confirm this benefit.

Some people also believe that oil pulling is a type of detox that draws toxins from the blood. No evidence supports this idea.

Finally, there is no scientific evidence that this remedy helps treat diseases other than those affecting the mouth.

Summary

Currently, no evidence supports claims that oil pulling whitens your teeth or eliminates toxins in your blood.

How to oil pull

To try oil pulling:

  1. Put about 1 tbsp (15 mL) of oil in your mouth
  2. Swish the oil around your mouth for about 15–20 minutes
  3. Spit out the oil, then brush your teeth

It’s best to spit the oil onto a piece of paper and put it in the trash, as it might otherwise clog your pipes over time.

There is no need to use a lot of force. If oil pulling causes pain in your facial muscles, relax a bit. Try using less oil next time, and don’t swish it around too forcefully.

Some people say it’s best to oil pull on an empty stomach before brushing your teeth. Many do it while showering or bathing in the morning.

Summary

Oil pulling is simple. Put 1 tbsp (15 mL) of oil in your mouth, swish it around for 15–20 minutes and spit it out. Then rinse with water and brush your teeth.

What does oil pulling actually do?

Oil pulling may help reduce the bacteria in your mouth that cause plaque.

Do dentists recommend oil pulling?

The American Dental Association (ADA) does not recommend oil pulling based on a lack of scientific research supporting it.

Should you brush your teeth before or after oil pulling?

Proponents of oil pulling recommend brushing your teeth after oil pulling.

What oil do you use for oil pulling?

Oils typically recommended for oil pulling include coconut oil, sesame oil, and sunflower oil.

The bottom line

Oil pulling with coconut oil may reduce your risk of bad breath, cavities, and gingivitis.

Many other health claims are associated with oil pulling, but most are not supported by science.

Nevertheless, oil pulling seems to have promise as a complementary strategy to improve your oral hygiene.

Oil Pulling: Transform your Dental Health (2024)

FAQs

Does oil pulling help teeth health? ›

Oil pulling is also believed to improve gingival health and bleeding by reducing inflammation, relieving dry mouth, throat, and chapped lips, whitening teeth, reducing bad breath, and improving oral hygiene [2]. Oil pulling is a method of gargling through oil, allowing the oil to shuttle between the teeth [2].

Can oil pulling reverse tooth decay? ›

Oil pulling can help prevent cavities by removing harmful bacteria, and it may stop cavities from getting worse. However, it takes minerals like fluoride, hydroxyapatite, calcium, and phosphorus to reverse cavities by remineralizing your teeth — and only if you catch the cavities early enough.

Does oil pulling help Remineralize your teeth? ›

The verdict: oil pulling probably doesn't harm the teeth; but it also probably doesn't help any more than using water or mouthwash. In fact, fluoride mouthwash has more benefits than oil because the fluoride is able to remineralize tooth enamel.

Can oil pulling restore gums? ›

But let's get this upfront: Coconut oil can't repair receding gums. But can coconut oil help fight off plaque-producing bacteria in the mouth that leads to gum disease and receding gums? Limited research shows oil pulling – swishing coconut oil in your mouth for several minutes – might be an oral care aid.

How quickly do you see results from oil pulling? ›

Research suggests that it can take as little as two weeks and up to 45 days to see the benefits of oil pulling, per a study in the Journal of Traditional and Complementary Medicine. Oil pulling may help coat the teeth and gums to inhibit bacterial growth and plaque formation.

Should I brush my teeth after oil pulling? ›

Most guides suggest brushing the teeth immediately afterward. Others say that it is better to wait a bit to promote the retention of good bacteria and the rebalancing of the oral microbiome. In any case, use a different toothbrush after oil pulling to the one used for daily teeth cleaning.

Is oil pulling a dentist opinion? ›

Currently, there are no reliable scientific studies to show that oil pulling reduces cavities, whitens teeth or improves oral health and well-being. Based on the lack of scientific evidence, the American Dental Association does not recommend oil pulling as a dental hygiene practice.

Will oil pulling dissolve tartar? ›

It involves swishing, or pulling, an edible oil around in the mouth through the gaps between the teeth. However, the ADA does not recommend this practice for removing plaque and tartar. So far, there have been no reliable studies to show its effectiveness.

What mineral reverses tooth decay? ›

Fluoride is a mineral that can prevent tooth decay from progressing. It can even reverse, or stop, early tooth decay.

Can coconut oil cure receding gums? ›

Despite coconut oil's potential benefits, it cannot repair your receding gums. To address the issue, your dentist can examine your gums and decide if you're a good candidate for a gum graft.

What are the side effects of oil pulling? ›

There aren't any known physical side effects from oil pulling. However, you might notice a sore jaw or headache at first from the rigorous motion of oil pulling. If you swallow the oil, it could cause an upset stomach or diarrhea.

How often should I do oil pulling? ›

Oil pulling should be ideally performed daily morning on empty stomach before brushing teeth and care should be taken that oil is not swallowed. Swallowing of oil during oil pulling should be avoided as the oil contains bacteria and toxins. Oil pulling is best practiced in sitting position with chin up.

Is oil pulling more effective than mouthwash? ›

Oil pulling is the way to go if you're looking for more natural, long-term gum health benefits, whereas mouthwash might be the better option for you if you're after a quick, short-term gum health solution. Don't forgo the basics, however, regardless of which gum health remedy you choose.

Can oil pulling remove tartar? ›

Typically, plaque can only be removed by using floss between the teeth and under the gums," she says. "Plaque and tartar are both unable to be removed by swishing any type of liquid alone, mouthwash or oil. If you swish with oil and also focus on brushing and flossing your teeth, you should see more positive results."

Can oil pulling cure tooth infection? ›

Coconut oil pulling

Coconut oil has some powerful antibacterial properties, so it's possible that oil pulling using liquid coconut oil could help lessen the duration of the infection or make the symptoms more manageable.

Why do my teeth hurt after oil pulling? ›

However, some people have reported that it actually increases sensitivity in teeth. There could be various reasons for this: Not everyone is using the same oil - some people may be using sesame seed oil and some may be using coconut oil, which is less acidic.

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