Certain health trends seem to gain or lose popularity in cyclical patterns every few years. In this way, oil pulling is used as a method to clean your mouth and teeth ancient Ayurvedic practice that originated over 3,000 years ago—seems to have stood the test of time. But what does science say?
Oil pulling involves taking a mouthful of oil—usually sesame, coconut, or sunflower—and swishing it around in your mouth for about 15 minutes before spitting it out, much like mouthwash. Proponents of the practice say that as the oil travels, it kills harmful bacteria, pulls toxins from the mouth and gums, prevents cavities, and whitens teeth. Some also claim that the practice can detoxify the body or improve heart health. Unfortunately, many of these claims are simply too good to be true: There’s no robust scientific evidence that oil pulling can do any of these things.
Many of the benefits of oil extraction come from anecdotal reports, says Ananda Dasanayake, professor of epidemiology at the New York University College of Dentistry. In a Meta-analysis 2022 of nine different studies, researchers found that oil pulling reduced the total number of bacteria in the mouth. But, Dasanayake points out, this analysis found no reduction in a specific and important type of bacteria, Streptococcus mutans, the bacteria that causes tooth decay and gum disease. Since oil pulling does not appear to help reduce these harmful bacteria, all signs indicate that oil pulling is not a useful practice for preventing cavities.
[Related: To rinse or not to rinse? You might be brushing your teeth wrong.]
“It is important to note that the lack of scientific studies does not necessarily mean that oil pulling is ineffective,” Y. Natalie Jeong, professor and chair of the department of periodontics at Tufts University School of Dental Medicine, wrote in an email . This means that there simply hasn't been enough well-designed research to arrive at a conclusive answer. There is still a possibility that we may one day prove some kind of benefit to oil extraction. But given the lack of evidence to support oil pulling, Jeong doesn't recommend it to patients.
New York-based dentist Zahra Omar says she’s “all for oil pulling, as long as it’s in addition to everything else,” meaning patients should still brush and floss regularly. But she thinks people will find that it’s not that easy to add something to your day; 10 to 20 minutes is a lot of time, especially since you’re not going to get any major benefits from it.
If you want to try oil pulling just to see what it feels like, go ahead, says Dasanayake. Oil pulling proponents typically recommend doing it once a day, preferably in the morning. Do it before you brush or floss your teeth and really swirl the oil. This way you can help loosen certain bacteria or food particles. Spit out the oil and continue with your typical dental care routine.
Oil pulling has not been shown to be harmful when done correctly. Although swallowing the oil after you use it can cause digestive upset. It can also be harmful if people use it as a replacement for other dental care, Omar says. “This is not a replacement for good practices,” she says. Ultimately, people need to think critically about what they’re doing for their health. “If it sounds too good to be true,” Omar says, “it probably is.” And if you have a dental problem, see a professional.
