Oil Pulling: What It Is, Evidence and How to Do It Safely
Oil pulling is a traditional practice of swishing oil in the mouth. Here is what the evidence shows, its limits and how to do it safely.
Key Takeaways
- Oil pulling means swishing oil around the mouth for several minutes, then spitting it out.
- Evidence for less plaque or gingivitis is limited and comes from small, short studies.
- It does not replace brushing twice daily with fluoride toothpaste and cleaning between teeth.
- Never swallow the oil, avoid it in young children, and stop if you cough or choke.
Oil pulling is the practice of swishing a spoonful of edible oil around the mouth for several minutes and then spitting it out. It comes from traditional Ayurvedic oral-care routines, where similar techniques are known as kavala and gandusha, and it has become popular online as a way to clean teeth, freshen breath and whiten smiles. This guide explains what oil pulling is, what the research actually shows, why it can never replace brushing and flossing, and how to try it safely if you choose to.
What oil pulling involves
The oil is moved around the mouth and pulled between the teeth, usually first thing in the morning before eating. Coconut, sesame and sunflower oils are the most commonly used. Supporters suggest the oil traps bacteria and debris, which are then removed when the oil is spat out. The oil does not need to be swallowed for any proposed effect, and it should not be.
What the evidence shows
Most research on oil pulling consists of small, short studies, often with a high risk of bias, and many compare oil pulling with a weak control rather than with good brushing and flossing.
- A meta-analysis of randomised trials found that oil pulling reduced the number of bacteria in saliva compared with controls, but it found no significant difference in plaque or gingival (gum inflammation) scores.
- A systematic review of coconut oil pulling reported possible benefits for some oral-health measures, while noting the limited quality and size of the studies.
- Chlorhexidine mouthwash, a standard dental product, generally performed at least as well as oil pulling where the two were compared.
The American Dental Association says there are no reliable scientific studies showing that oil pulling reduces cavities, whitens teeth or improves oral health, and it does not recommend oil pulling as a dental hygiene practice. Claims that oil pulling "detoxifies" the body or treats conditions such as diabetes, asthma or migraines are not supported by evidence.
It does not replace brushing and flossing
The habits proven to protect teeth and gums are simple:
- Brush twice a day for about two minutes with a fluoride toothpaste.
- Clean between your teeth daily with floss or interdental brushes.
- Limit how often you have sugary foods and drinks.
- Avoid tobacco in all forms.
- Visit a dentist for regular check-ups.
If you enjoy oil pulling, treat it as an optional extra alongside these habits, never as a substitute. Bleeding gums, persistent bad breath, loose teeth or tooth pain are signs to see a dentist rather than reasons to pull oil for longer.
How to do it safely
- Use a fresh, food-grade oil you are not allergic to. People with a sesame allergy should avoid sesame oil.
- Take a small amount, about a teaspoon to a tablespoon, depending on comfort.
- Sit upright and swish gently for a few minutes. Start with a short time; there is no proof that longer sessions work better.
- Keep the oil in the front of the mouth and do not gargle or tip your head back.
- Spit the oil into a tissue or bin rather than the sink, as oil can block drains.
- Rinse your mouth with water, then brush your teeth as usual.
Who should take care
Do not swallow the oil. It contains the bacteria and debris you are trying to remove and can upset the stomach.
Aspiration risk. If oil is accidentally inhaled into the lungs, it can cause a type of lung inflammation called lipoid pneumonia. Case reports have linked repeated oil pulling to this condition. Stop immediately if you cough or choke, and avoid oil pulling if you have swallowing difficulties, a strong gag reflex, a history of aspiration, or reduced alertness or coordination.
Children. Oil pulling is not suitable for young children, who cannot reliably swish and spit and may swallow or inhale the oil. Children's oral care should focus on supervised brushing with an age-appropriate fluoride toothpaste.
Mouth and jaw problems. Jaw pain or jaw-joint problems can be worsened by prolonged swishing, and anyone with a mouth ulcer, recent dental surgery or ongoing dental treatment should ask their dentist first.
Editorial sources
- MouthHealthy (American Dental Association): Oil pulling
- Effectiveness of oil pulling for improving oral health: a meta-analysis (PMC)
- The effect of oil pulling with coconut oil to improve dental hygiene and oral health: a systematic review (PMC)
- Exogenous lipoid pneumonia caused by repeated sesame oil pulling: a report of two cases (PMC)
- NHS: How to keep your teeth clean
Frequently Asked Questions
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