Some health trends seem to go in and out of popularity every few years. Thus, oil pulling as a way to clean your mouth and teeth has been on the rise. An ancient Ayurvedic practice that began over 3000 years ago— seems to have stood the test of time. But what does the science say?
Oil pulling involves soaking a mouthful of oil (usually sesame, coconut, or sunflower oil) and swishing it around in your mouth like mouthwash for about 15 minutes before spitting it out. Proponents of the practice claim that circulating the oil in your mouth kills harmful bacteria, removes toxins from your mouth and gums, prevents cavities, and whitens your teeth. Some even claim that the practice can flush toxins from the body and improve heart health. Unfortunately, many of these claims are too good to be true. There is no solid scientific evidence that oil pulling provides these benefits.
Ananda Dassanayake, a professor of epidemiology at the New York University College of Dentistry, says many of the benefits of oil pulling come from anecdotal reports. 2022 Meta-Analysis Across nine different studies, researchers found that oil pulling reduced the overall number of bacteria in the mouth. However, Dassanayake points out that the analysis did not confirm a reduction in one key type of bacteria, Streptococcus mutans, which causes cavities and gum disease. Because oil pulling does not seem to help reduce these harmful bacteria, all the evidence suggests that oil pulling does not help prevent cavities.
[Related: To rinse or not to rinse? You might be brushing your teeth wrong.]
“It’s important to note that the lack of scientific studies doesn’t necessarily mean that oil pulling is ineffective,” Y. Natalie Jeong, professor and chair of the Department of Periodontology at Tufts University School of Dentistry, said in an email. That means there just haven’t been enough well-designed studies done yet to give a definitive answer. It’s still possible that one day oil pulling will prove to have some effect. But the current lack of evidence supporting oil pulling means Jeong doesn’t recommend it to her patients.
“I’m all for oil pulling, as long as it’s in addition to everything else you do,” says New York City dentist Zahra Omar, who adds that patients should brush and floss regularly. But she thinks adding oil pulling to a daily routine can be tricky: 10 to 20 minutes is a lot of time, especially considering you won’t see any major benefits.
If you’re interested in trying oil pulling, Dassanayake says you should give it a go, even if just to see how it feels. Proponents of oil pulling typically recommend doing it once a day, preferably in the morning. Before brushing and flossing, sip the oil in your mouth and rinse your mouth, which helps dislodge bacteria and food particles. Spit the oil out and continue with your regular dental care.
Oil pulling, if done correctly, has not been proven to be harmful in any way. However, swallowing the oil after use can cause indigestion. And, taking the place of other dental treatments could be harmful, says Omar. “It’s not a substitute for good habits,” she says. Ultimately, people should think critically about what they’re doing for their health. “If it sounds too good to be true, it’s not,” says Omar. And if you have dental problems, see a professional.
