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Oil Pulling for Teeth and Gums: What the Evidence Shows

Oil pulling is popular for whiter teeth and fresher breath, but dental bodies do not recommend it. Here is what studies found, how people do it, and the risks to know.

Edited by Anmar ArabPublished 13 October 2026, 6 min read
On this page
  1. Quick answer
  2. What the research says
  3. How people use it
  4. Possible side effects and interactions
  5. Who should avoid it
  6. When to see a doctor
  7. Frequently asked questions

Quick answer

Oil pulling means swishing a spoonful of edible oil, usually coconut or sesame oil, around the mouth for several minutes and then spitting it out. It is a traditional folk practice from India and southern Asia that has become popular online, with claims that it whitens teeth, prevents cavities, freshens breath and even benefits the whole body.

The evidence does not support most of those claims. Some small trials found fewer bacteria in saliva after oil pulling, but reviews rate the overall evidence as very low certainty, and pooled results show no clear improvement in plaque or gum scores compared with control groups. The American Dental Association (ADA) says there are no reliable studies showing it reduces cavities, whitens teeth or improves oral health, and does not recommend it.

If you enjoy it, oil pulling is unlikely to harm most adults, but it should never replace brushing twice a day with fluoride toothpaste and cleaning between your teeth.

What the research says

The ADA's position. The ADA's consumer site, MouthHealthy, describes oil pulling as an ancient folk remedy and states that there are no reliable scientific studies showing it reduces cavities, whitens teeth or improves oral health and well-being. For that reason, the ADA does not recommend it as part of a dental hygiene routine.

A 2022 meta-analysis. Peng and colleagues, writing in the journal Healthcare, combined nine randomised trials that used sesame or coconut oil, mostly for about two weeks. They found:

  • A significant reduction in the overall bacterial count in saliva (four trials)
  • No significant difference in Streptococcus mutans, a key bacterium linked to tooth decay (three trials)
  • No significant difference in plaque scores (six trials) or gum inflammation scores (four trials)

The authors noted that several trials were of low quality, there were signs of publication bias, and three of the trials came from the same researcher. They concluded that oil pulling "may" reduce bacteria in saliva and that larger, better trials are needed.

A 2023 comparison with mouthwashes. Jong and colleagues, in the International Journal of Dental Hygiene, reviewed 25 randomised trials with 1,184 participants, most conducted in India. Chlorhexidine, a prescription-strength antiseptic mouthwash, reduced plaque more than oil pulling did. For gum inflammation and S. mutans counts, there was mostly no significant difference between oil pulling and the mouthwashes it was compared with, and the authors suggested a probable benefit for gum health. However, 24 of the 25 trials had a high risk of bias in at least one area, and the certainty of evidence was rated very low for every outcome. An independent summary by the Dental Elf blog concluded there is little evidence to recommend oil pulling at present.

What this means. The studies were small and short, often lasting two to four weeks, and many compared oil pulling with other mouth rinses rather than with good brushing and flossing. None show that oil pulling prevents cavities or whitens teeth. That is why the rating here is weak: there are hints of a modest effect on mouth bacteria, but no reliable evidence for the popular claims.

How people use it

If you choose to try oil pulling, the trials and descriptions give a sense of how it is usually done:

  1. Choose an edible oil. Trials used sesame oil or coconut oil. Coconut oil is solid at cool room temperatures and melts in the mouth.
  2. Use a small amount. Trials used about 10 to 15 ml, roughly one tablespoon.
  3. Swish gently. People move the oil around the mouth and between the teeth. Trial times ranged from about 10 to 20 minutes, once or twice a day.
  4. Do not gargle or swallow. Gargling makes it easier for oil to reach the throat and airways.
  5. Spit it out, then rinse your mouth with water.
  6. Brush and clean between your teeth as normal. Oil pulling is not a substitute for either.
Oil pulling is not a replacement for brushing, fluoride toothpaste or dental care. Avoid gargling or lying down while swishing oil, because oil that is breathed into the lungs can cause a rare type of pneumonia.

Possible side effects and interactions

For most healthy adults, short-term oil pulling with food-grade oil is unlikely to cause serious problems, but there are some real concerns:

  • Lipoid pneumonia. This is lung inflammation caused by oil getting into the airways. A 2015 report in BMC Pulmonary Medicine described two people who developed it after months of repeated sesame oil use: a 38-year-old woman who swished sesame oil in her mouth every morning and sometimes inhaled it, and a 66-year-old man who rinsed his nose with sesame oil every evening. The woman improved within three months of stopping, while the man needed steroid medicine and a procedure to wash out part of his lung. The authors advised that oil pulling should be considered a possible cause of this condition.
  • Delaying proper care. The bigger everyday risk is relying on oil pulling instead of brushing, flossing and dental check-ups. The ADA recommends brushing twice a day for two minutes with fluoride toothpaste and cleaning between the teeth once a day, and MedlinePlus notes that many dentists advise a professional cleaning about every six months.

The 2022 meta-analysis did not report on side effects, so the safety picture from trials is incomplete.

Who should avoid it

  • Children. There is no good evidence of benefit for them, and swallowing or inhaling the oil is a concern.
  • People who have trouble swallowing, a strong gag reflex, or conditions that raise the risk of choking or inhaling liquids.
  • Anyone allergic to sesame or coconut, who should not use those oils.
  • People who might use it instead of treatment for tooth pain, bleeding gums or a dental infection.

When to see a doctor

See a dentist if you have:

  • Tooth pain with no clear cause, or pain triggered by food, drinks, brushing or flossing
  • Sensitivity to hot or cold
  • Red or swollen gums, or gums that bleed when you brush
  • Bad breath that does not go away
  • Loose teeth, or teeth that seem to be shifting position

See a doctor promptly if you develop a cough, shortness of breath or chest discomfort that does not settle, especially if you have been oil pulling regularly, and tell them about the habit.

Get urgent help for facial swelling, fever with tooth pain, or difficulty swallowing or breathing.

Frequently asked questions

Does oil pulling whiten teeth?

There is no reliable evidence that it does. The ADA specifically says studies do not show oil pulling whitens teeth. Stains are better managed with regular brushing, professional cleaning and, if wanted, whitening advice from a dentist.

Is coconut oil better than sesame oil?

Trials have used both, and the 2022 meta-analysis did not show a clear advantage for either. Neither has been proven to prevent cavities or gum disease.

Can oil pulling replace mouthwash or flossing?

No. A 2023 review found prescription chlorhexidine mouthwash reduced plaque more than oil pulling, and flossing or interdental brushes clean surfaces that swishing cannot reach. Oil pulling can be an extra step for people who enjoy it, not a substitute.

Does oil pulling remove toxins from the body?

There is no scientific evidence for this claim. Oil pulling has only been studied for effects inside the mouth, and even there the results are uncertain.

References

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