7 Benefits Of Oil Pulling + The How-To, From Dentists

As simple and minimalistic skin care routines become increasingly popular, it seems the opposite is true for oral care. In recent years the topic of at-home oral care has gained traction, especially low-lift and natural practices like oil pulling. 

However, not all dentists see oil pulling as an essential part of a healthy oral care routine. We asked the pros so you don't have to—is oil pulling really all that for oral health? Let's get into it. 

Before we dive into the potential benefits, let's get a clear picture of what exactly oil pulling is. On a simple level, oil pulling means placing a tablespoon or so of oil in your mouth, swishing it around for 10 to 15 minutes, and then spitting it out. 

This ritual was originally practiced in India and in Ayurvedic medicine with the goal of gently ridding the mouth of bad bacteria and supporting gum health. As Mark Burhenne, DDS, once told us, "while I personally rely more on oil pulling for oral health benefits, Ayurvedic practitioners have long touted the benefits of oil pulling as a more preventive practice. In Ayurveda, oil pulling is believed to draw out toxins from the teeth and gums1, thereby detoxifying the mouth and, if done regularly, the entire body."

In fact, he points to one review of the history and uses of oil pulling, "[Oil pulling] is claimed to cure about 30 systemic diseases2 ranging from headache, migraine to diabetes and asthma. Oil pulling has been used extensively as a traditional Indian folk remedy for many years to prevent decay, oral malodor, bleeding gums, dryness of throat, cracked lips and for strengthening teeth, gums and the jaw."

When discussing the basics of oil pulling, it's vital to discuss the oil itself, as many different types of oils have been used throughout history.

"In Ayurvedic tradition, sesame oil was (and still is) the popular choice. Sunflower oil has been suggested by many, but coconut oil is the most popular oil used today, particularly because of its known antioxidant and anti-inflammatory activity (which are both important for promoting oral health)," says Burhenne. "According to one review3, there have also been reports of oil pulling with olive oil, gooseberry extract, mangos, and even milk. However, these have not been used in research to study oil pulling benefits. I recommend sticking to organic, cold-pressed coconut oil; it offers the most overall benefit."

While we won't suggest using oil pulling as a treatment for a disease, there are plenty of benefits to consider for overall oral health. As Burhenne notes, "Does oil pulling work? The answer is yes—but not necessarily as a miracle cure-all. There are a number of reasons oil pulling may help to improve oral health."

The rumors are true: Oil pulling can support a healthy oral microbiome. "The whole premise behind oil pulling is that the fatty part of the oil attaches to the fatty cell membrane of the bacteria in your mouth, captures it, and then you spit the bacteria out with it," cosmetic dentist Victoria Veytsman, DDS, tells mbg.

Bad bacteria can lead to a host of dental issues, including bad breath. However, there aren't enough clinical studies done on bad breath and oil pulling to ensure its efficacy in that regard. 

That being said, anecdotal evidence does still support the claim. "Patients will come in and tell me that their mouth feels fresher, their teeth feel smoother, [and] their breath is better," Veytsman says. 

While bacteria may not be all bad all the time, studies show they can lead to the yellowing of the teeth3 when out of balance. 

More specifically, a bacteria called ​​Streptococcus mutants has been known to cause plaque and gingivitis. Luckily, swishing coconut oil in your mouth daily was shown to reduce this bacteria3, research shows.

So if your tooth discoloration is caused by a buildup of bacteria, then oil pulling might be a good option to try. 

"Because there is the reduction of bad oral bacteria, oil pulling can be beneficial for gum health, as well," Brooklyn-based celebrity cosmetic dentist Daniel Rubinshtein, DMD, explains. However, those prone to gum inflammation or discomfort should ask their dentist about oil pulling before committing to the practice.

Oil pulling is not going to be the best way to prevent cavities, but it can help. "Because oil pulling helps to reduce bad bacteria in the mouth, it is possible that oil pulling can prevent cavities; however, it's important to pair oil pulling with the standard practices of brushing your teeth, flossing, reducing sugar, etc.," Rubinshtein explains. 

What's more, you should never see oil pulling as a potential "fix" for preexisting cavities or gum health issues. If you feel pain in your tooth and suspect you have a cavity forming, you should visit the dentist for a checkup rather than seek out DIY remedies. 

Some people claim oil pulling can help ease stomach discomfort, and while there may not be clinical studies demonstrating this benefit at this time, there is a scientific reason for this result so many people see. 

"Oil can be soothing for the mouth and can help balance the oral microbiome, which is the bacterial colonies in the mouth. Since the mouth is connected to the gut, I can definitely see the relation there. Anything that happens in your mouth does affect the gastrointestinal system," Veytsman says. 

So oil pulling is by no means a fix for stomach discomfort, but you may experience this benefit if you incorporate this step into your routine. 

While not a a cure, it can be a beneficial additional treatment plan for oral thrush. "Another oil pulling benefit is a potential improvement of oral thrush. This fungal infection is caused by certain species of Candida growing in the mouth," says Burhenne. "At least one review has found that it [helps]. By removing pathogenic bacteria and killing some yeast that may lead to the condition, oil pulling, especially with antifungal coconut oil, can help to prevent or improve the symptoms of oral thrush.4"

Like skin care, many oral care products and tools can get expensive. However, this one is extremely low-lift and it's affordable. While it won't replace brushing your teeth, it is one simple way to level up your oral care routine without overspending.

As with any DIY method, it's best to consult your dentist before trying oil pulling if you're prone to cavities, gum disease, tooth sensitivity, etc. That being said, there aren't any significant side effects to be wary of, meaning oil pulling is generally a safe practice to try. 

Outside of oral health, there may be lifestyle considerations too. Anecdotally, those who struggle to breathe through their nose find it challenging. Others have noted that swishing around liquid for 10 minutes can make your jaw tired. Finally, some folks just struggle to find time in their day to add it into the routine.

Ready to give oil pulling a shot? Here's a quick how-to: 

While oil pulling does have a few great benefits for your teeth and gums, you shouldn't use it as a replacement for other dental hygiene products or tools. "I wouldn't use oil pulling to replace things like brushing your teeth and using mouthwash, but I would use it as an adjunct," Veytsman notes. 

Think of it like a new serum in your skin care lineup: It certainly won't replace the need for cleansing your skin or using sunscreen, but it can certainly help with overall skin health. 

With oral care routines becoming more and more complex, it's important to know what actually works and what doesn't. Now you know that oil pulling does have plenty of benefits from balancing your oral microbiome to even contributing to whiter teeth. However, this step shouldn't replace your basic flossing and brushing routine. If you're looking to brighten your teeth, this isn't the only option—so here are a few more.