Swishing a spoonful of coconut oil each morning will not whiten your teeth or stop cavities, as far as current research can tell. The American Dental Association says it does not recommend oil pulling as a dental hygiene practice, because no reliable studies show it reduces decay, whitens teeth or improves oral health. A handful of small trials suggest it may calm gum inflammation a little, but the quality of that evidence is very low. For most people it is harmless as an extra, and a poor substitute for a toothbrush.
Where the practice comes from
Oil pulling has its roots in traditional Ayurvedic medicine. The usual method is to take about a tablespoon of oil, most often coconut, sesame or sunflower, and push it around the mouth and between the teeth for anywhere from a few minutes to about twenty, before spitting it out and rinsing. Supporters say the oil lifts bacteria and debris away from the teeth and gums. Its simplicity, and the appeal of a natural remedy, explain much of its popularity online.
A few small trials point to the gums, not the teeth
A 2024 systematic review and meta-analysis in the International Journal of Dental Hygiene (Jong and colleagues) included 25 trials with 1,184 participants, lasting from 7 to 45 days. Compared with mouthwashes other than chlorhexidine, oil pulling was linked with better gum inflammation scores. Chlorhexidine mouthwash reduced plaque more than oil pulling did. The authors rated the overall certainty of the evidence as very low, which means the true effect could be quite different.
None of those trials showed that oil pulling prevents decay, and short studies of plaque and gum scores cannot tell us whether it protects teeth over years. Brushing with fluoride toothpaste and cleaning between the teeth have far stronger evidence behind them.
Whitening, fresh breath and "toxins"
There is no good evidence that oil pulling whitens teeth. A cleaner feeling after swishing is likely from loosening surface debris, which water and a toothbrush also do. If tooth colour is your concern, our guides to teeth whitening options and why teeth turn yellow explain what does change it.
Breath may feel fresher for a short while, as it does after any rinse, but oil pulling does not deal with the usual sources of ongoing bad breath, such as gum disease or a coated tongue. Our articles on bad breath and tongue cleaning cover approaches that target those causes.
The idea that oil draws toxins out of the body through the mouth has no scientific basis.
Low risk, with a few cautions
Done sensibly, oil pulling is unlikely to harm most people. Spit the oil out rather than swallowing it, because it carries the debris you have just loosened and swallowing it may upset the stomach. Spit into the bin rather than the sink, since oils such as coconut can set and block pipes. Some people get an aching jaw from long sessions, so shorter is fine.
The bigger risk is indirect. If oil pulling becomes a reason to skip brushing, or to put off seeing a dentist about a toothache, swelling or bleeding gums, it can let a problem grow. Gums that still bleed after three to four days of good brushing and flossing should be checked by a dentist or OHT; our guide to bleeding gums explains why.
If you enjoy it, keep it as an extra
Some people like the ritual, and if it makes you pay more attention to your mouth, there is little harm in it alongside proven care. The foundations stay the same: brush twice a day with fluoride toothpaste, clean between your teeth once a day, keep sugary and acidic snacks to mealtimes, and have regular check-ups. Our guide on how to brush properly covers technique.
Common questions
Is coconut oil better than sesame or sunflower oil?
Coconut oil is the most popular choice online, but half of the trials in the 2024 review actually used sesame oil, and there is no good evidence that any one oil makes a meaningful difference to oral health.
Can oil pulling replace mouthwash?
The trials compared it with mouthwashes over weeks, not years, and the evidence is very low certainty. Most people do not need a mouthwash at all if they brush and clean between their teeth well. Ask your dentist or OHT if you are unsure what suits you.
Can oil pulling damage teeth?
The oil itself is unlikely to. The harm comes if it replaces brushing or delays treatment of a problem.
For advice on what actually keeps your teeth and gums healthy, the team at Lumi Dental in Melrose Park is happy to help. Get in touch, read about our general dental care, or see current offers on our deals page.
