Locations:
Search IconSearch

Is Oil Pulling Good for You?

This oral health practice doesn’t have proven benefits, and it’s not a substitute for brushing and flossing

Person holding black-bristle toothbrush and jar or oil

Oil pulling is an ancient oral health remedy that has gained new popularity in holistic wellness circles. Some say swishing with coconut oil or other oils can fight cavities, reduce plaque and whiten teeth.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

But can it really live up to these claims?

(Spoiler: No).

Dentist Anne Clemons, DMD, gives us the lowdown.

What is oil pulling?

“Oil pulling is when you put about a tablespoon of edible oil in your mouth and then swish it around for a certain period of time,” Dr. Clemons explains. “That amount of time can vary up to 20 minutes.”

After you’ve swished the oil around, you spit it out, brush your teeth and go about your day.

Modern-day proponents of oil pulling often use coconut oil, while the traditional Ayurvedic method leaned on sesame oil. Other edible oils, like sunflower oil or olive oil, are also options.

So, why do people do oil pulling? For centuries, people believed this practice could prevent tooth decay, bad breath, bleeding gums, dry throat and cracked lips. Today, enthusiastic proponents claim it can do all that and more.

But the evidence-based bottom line is this: Coconut oil pulling and other variations of oil pulling don’t appear to offer benefits — and they’re certainly not a substitute for regular brushing and flossing.

Are there benefits to coconut oil pulling?

The American Dental Association (ADA) doesn’t recommend oil pulling in any form, citing a lack of scientific proof that it delivers on touted claims.

And though there are several studies on oil pulling, they’re small and don’t provide enough data to show the practice is beneficial when it comes to oral hygiene matters, such as:

Advertisement

  • Reducing harmful bacteria in your mouth
  • Preventing plaque from forming on your teeth
  • Reducing bad breath (halitosis)

“There’s no evidence that oil pulling is effective or that it will make any noticeable difference in oral health,” Dr. Clemons states.

What oil pulling can’t do

Let’s start with a big claim: Oil pulling isn’t a proven remedy for cavities, as some advocates say. “You can’t fix a hole in your tooth using DIY home methods,” Dr. Clemons clarifies. “For that, you’ll need to see a dentist. There’s no other way.”

There’s also no clear evidence that oil pulling can:

“There is no research that supports any of these health claims,” she reiterates.

How to oil pull

While there isn’t any conclusive evidence that oil pulling is beneficial, Dr. Clemons also notes that it hasn’t been found to be harmful. So, it’s OK to incorporate it into your overall oral hygiene routine — but only if it’s done with brushing and flossing.

If you want to give oil pulling a try, here’s how to do it:

  1. Prep your oil: Measure out approximately 1 tablespoon of edible oil. (Many people prefer coconut oil for its pleasant taste, but oils like sesame, sunflower or olive will also do.)
  2. Swish the oil around: Move the oil around in your mouth, as you would a traditional mouthwash. Don’t swallow any of it.
  3. Keep swishing: Some recommendations call for a few minutes of swishing, while others suggest up to 20 minutes. Set a timer to your target time.
  4. Spit the oil into a trash can: When you spit the oil out, it will look thin, white and a little foamy. Remember not to spit oil into the sink or toilet, as it can damage your plumbing.
  5. Brush your teeth: When you’re done oil pulling, rinse your mouth with water and grab your toothbrush. (Make sure you know the recommended way to brush your teeth, too.)

Should you try oil pulling?

If oil pulling makes you happy, pull away! It’s not going to hurt you. But there’s really no need. A bigger priority is brushing with fluoride toothpaste at least twice a day for two minutes, as well as flossing once or twice a day.

“These practices are the foundation of good dental hygiene,” Dr. Clemons says. “If you’re not flossing every day, establish that habit before turning to oil pulling as an add-on.”

Advertisement

Learn more about our editorial process.

Related Articles

Healthcare provider holding clipboard, talking to patient sitting on exam table
July 15, 2025/Primary Care
Cold Sore? Here’s How To Get Rid of It Fast

Prescription oral antivirals are your best bet, but OTC creams can help, too

Person putting gum in their mouth
May 1, 2025/Oral Health
10 Tips To Relieve Your Dry Mouth

Stay hydrated, use a humidifier and try sugar-free candies or over-the-counter products with xylitol

Person pulling bottom lip down to show mouth ulcer
May 28, 2024/Oral Health
Is It a Canker Sore or Cancer? Look for These Signs

Non-cancerous ulcers usually heal within a few days or weeks — if it’s sticking around, it’s time to get it checked

Closeup of a cold sore on a person's upper lip.
November 10, 2023/Primary Care
Why Do I Get Cold Sores? Common Triggers Explained

Food choices likely don’t cause cold sores — but they may help with healing and prevention

Person drinking glass of ice water through straw.
October 19, 2023/Oral Health
What To Do When You Burn the Roof of Your Mouth

Get quick relief with ice chips, popsicles, milk and saltwater

zoom in on lips with cold sore
June 14, 2023/Skin Care & Beauty
Cold Sore vs. Lip Pimple: What’s the Difference?

Clogged or inflamed pores cause one; a contagious virus causes the other

Person brushing teeth while looking in mirror in bathroom.
October 20, 2022/Oral Health
How Your Oral Health Affects Your Overall Health

Your teeth and gums have a huge role to play in other, more systemic health conditions

A person sitting in a dentist office getting a dental cleaning
April 12, 2022/Oral Health
Can Your Dentist Screen for Oral Cancer?

The importance of seeing your dentist twice a year

Trending Topics

Person in bed sleeping on their side, covers off
Breathing Problems? Try These Sleep Positions

If you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may help

A couple looking at skyline, with one person slightly behind the other, head bent down
What Is Anxious Attachment Style — and Do You Have It?

If you fear the unknown or find yourself needing reassurance often, you may identify with this attachment style

Glasses and bottle of yellow-colored prebiotic soda, with mint, lemon and ginger garnish
Are Prebiotic Sodas Good for You?

If you’re looking to boost your gut health, it’s better to get fiber from whole foods

Ad