Is Oil Pulling Good for You?

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.

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:

• 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:

• Whiten teeth
• Clear sinuses
• Reduce acne
• Ease migraines
• Relieve hangovers

“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.”