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What Is Oil Pulling and How Does It Work?

Oil pulling is a practice based on ancient Ayurvedic medicine. It involves swishing coconut oil around in your mouth to improve oral health. 

Coconut oil’s well-documented properties provide the basis for the science behind oil pulling. Its natural anti-inflammatory and antimicrobial benefits help balance your oral microbiome and discourage tooth decay and oral diseases.

One meta-analysis shows that coconut oil reduces harmful bacteria in the mouth but not dental plaque. However, a 2020 systematic review showed that coconut oil did reduce harmful plaque. Oil pulling has many benefits, but should not replace regular teeth brushing and flossing.

Keep reading for a holistic but science-based perspective on oil pulling, explained by a biologic dentist with decades of experience.

The Benefits of Oil Pulling

Oil pulling can help improve dental health and prevent oral disease by attacking harmful bacteria like Streptococcus mutans and reducing inflammation, all without harming the balance of your oral microbiome or overall health.

Improves Bad Breath

Many things cause halitosis, but a primary cause is harmful bacteria in the oral cavity. 

Oil pulling freshens breath in two key ways. First, it may reduce foul-smelling bacteria in your mouth and on your tongue. Second, it adds a pleasant coconut scent to your breath.

Prevents Dry Mouth

A dry oral cavity encourages the growth of bad breath germs and harmful pathogens, but coconut oil helps moisturize the mouth and may reduce dryness.

Coconut oil pulling promotes saliva production. When you salivate more, dry mouth is less common.

You can prevent dry mouth even more by replacing conventional mouthwash with coconut oil. Chlorhexidine mouthwash and any alcohol-based mouth rinse dry your oral cavity and kill both good and bad bacteria.

Soothes Gingivitis

Gingivitis is the earliest stage of gum disease, caused mainly by dental plaque that gets under your gum line, where brushing alone often can’t reach. Oil pulling may decrease the risk of gingivitis, bleeding gum tissue, and sensitive gums.

Proper brushing technique should improve gum health and prevent gingivitis, but oil pulling works as a complement to disrupt bacteria under your gum line. In this way, oil pulling helps prevent gingivitis.

Reduces Bad Bacteria

Coconut oil possesses natural antibacterial, antiviral, and antifungal properties that help reduce the harmful bacteria in your mouth.

Swishing coconut oil around your mouth kills bacteria and removes food particles stuck between your teeth that could lead to further bacterial growth. Since these harmful bacteria contribute to gum disease and tooth decay, coconut oil pulling may reduce your risk of these oral diseases.

Fights Cavities


Cavities, also known as tooth decay or dental caries, are small holes or divots in your teeth caused by harmful bacteria in the mouth. Coconut oil may help fight cavity-causing bacteria and slow the progression of tooth decay. 

Regular brushing, high-quality toothpaste, and flossing should disrupt and remove harmful plaque buildup. However, oil pulling is a great adjunctive treatment, an easy addition to your oral hygiene routine that doesn’t replace anything important.

Continue brushing your teeth twice daily, and apply oil pulling to help remove cavity-causing plaque. Oil pulling may not reverse cavities, but supporting your microbiome with a healthy coconut oil mouth rinse can help support natural tooth remineralization.

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How to Oil Pull

Below are step-by-step instructions on how to oil pull:

  • Scoop out one tablespoon of coconut oil. Extra-virgin coconut oil is best because it’s the richest in lauric acid.
  • Put solid coconut oil into your mouth. The coconut oil turns into a liquid in the warmth of your oral cavity.
  • Swish the coconut oil around your mouth and between your teeth for 1-2 minutes. Avoid swallowing or gagging.
  • Spit out the coconut oil into a trash can, not the sink. It can solidify at room temperature and may clog your pipes over time.

Beginner Tips

Oil pulling is a relatively simple process, but here are some tips if you’re just starting:

  • You can begin by swishing for 10-20 seconds and work up to 1-2 minutes.
  • You don’t have to use a whole tablespoon of oil at first. You can start with a teaspoon instead.
  • Don’t swish too aggressively, especially when you’re just starting. It can trigger your gag reflex or even cause you to inhale oil accidentally.
  • For the best results, oil pull in the morning after flossing and brushing but before eating breakfast.
  • Your meal can help clear the oily residue leftover, but you can also rinse your mouth a few minutes after oil pulling if the residue is unpleasant.
  • You can oil pull a few times a week until you are ready to implement the habit daily.
  • If your jaw becomes sore,  swish less aggressively. Don’t overwork your mouth muscles.
  • Don’t worry if you accidentally swallow some coconut oil — a little is harmless. If you swallow a moderate amount, it may cause stomach discomfort or diarrhea.
  • Be careful not to breathe in the oil, as aspirating coconut oil has led to dangerous consequences in a few very rare cases.

Which Oils Can You Use?

Although coconut oil possesses strong anti-inflammatory and antibacterial properties, sesame oil, olive oil, or sunflower oil (all liquid edible oils, unlike coconut oil) are sometimes used instead.

Sesame oil is a popular alternative because of its anti-inflammatory, antioxidant, and pro-cardiovascular properties. If you don’t like the taste or mouthfeel of coconut oil or have a coconut allergy, sesame oil would be the next best option.

You can oil pull with a single drop of antibacterial essential oils such as tea tree, eucalyptus, and lemongrass. This can remove bad bacteria from your mouth, but the taste, smell, or mouthfeel may be too strong to withstand for very long. To avoid major disruption to the oral microbiome, don’t use these antibacterial oils more than about once a week in your oil pulling routine. 

Make sure any oil you swish is safe to ingest in case small amounts are swallowed accidentally. (Oregano oil is the first that comes to mind that you should never use in oil pulling, but you should check the data on each individually before using it.)

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Common Myths & Misconceptions

In Ayurvedic tradition, oil pulling is known as Kavala or Gandusha, as described in the ancient text Charaka Samhita. They often used it to ‘cure’ many ailments, including migraines, diabetes, and asthma. Though research doesn’t support these historical claims, there is scientific evidence behind some of the oral health benefits.

Fifteen years ago, most researchers and dental experts agreed that coconut oil pulling isn’t harmful, but also isn’t super helpful. Science is finally catching up, and more experts are convinced of its benefits.

However, there are still a number of exaggerated claims out there, most of which are not supported by science. Many of these claims rely on the vague promises of “detox.” In reality, true detoxification means addressing real concerns, like toxic dental materials used in the mouth.

Over the years, I’ve seen some wild myths about oil pulling floating around on social media. Here are a few of the most common: 

  • Your teeth look shinier. False.
  • Oil pulling whitens teeth. Mostly false.
  • Toxins get drawn out throughout the day by oil pulling in the morning. False.
  • Skin elasticity and skin glow increase. False.
  • Acne and eczema go away. False.
  • Hair growth, thickness, and shine improve. False.
  • Your sinuses clear up. False.
  • Oil pulling reduces insomnia. Mostly false. However, sleep disorders like apnea might be caused by oral health problems, which oil pulling could help improve.
  • Coconut oil dries out your mouth. False. Chlorhexidine mouthwash actually has the side effect of dry mouth, while coconut oil softens and hydrates the mouth.

Even though these claims are not backed up by scientific evidence, the potential health benefits of oil pulling may extend beyond the mouth. Improving your oral health can directly affect your whole-body health.

Oil Pulling FAQ

Are there any risks or downsides to oil pulling?

While oil pulling is generally safe, there are a few potential risks to be aware of. The most common issue is accidentally swallowing too much oil, which can lead to abdominal discomfort.

Other less common downsides include:

  • TMJ strain from vigorous or prolonged swishing
  • Lipoid pneumonia, a rare condition that can occur when the oil is inhaled
  • Digestive issues, like diarrhea, if larger amounts of oil are swallowed
  • Potential allergic reactions

Can oil pulling replace mouthwash in a daily oral hygiene routine?

It is not necessary to use both oil pulling and mouthwash. I don’t recommend conventional mouthwashes, as they kill good bacteria and dry out the mouth.

Oil pulling is a better alternative to rinsing out your mouth than standard chlorhexidine mouthwashes, but even rinsing with plain water is better than not rinsing at all.

Does oil pulling whiten teeth?

Oil pulling does not directly whiten teeth, but it may help to remove plaque, which causes discoloration, and lift minor stains off the tooth surface. However, coconut oil does not bleach the teeth like true teeth whitening techniques.

How long does it take to see results?

You may notice fresher breath within 1–3 days of oil pulling, but it may take 1–3 weeks to see improved dental plaque and other oral health indicators.

Why don’t most dentists recommend oil pulling?

Oil pulling is a non-pharmaceutical treatment method for oral health issues. It is preventative, proven to improve oral health, and all-natural.

Conventional dentists often focus on treating symptoms rather than prioritizing prevention. Pharmaceutical-driven protocols shape many mainstream recommendations, which leave little room for natural or holistic options. For example, despite rising interest in the potential benefits, the American Dental Association (ADA) does not recommend oil pulling.

To be fair, some proponents may exaggerate the benefits of coconut oil pulling. While it is a good all-natural and gentle antimicrobial mouth rinse, it’s not a miracle cure or detox solution.

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How to Make Oil Pulling Part of Your Routine

Oil pulling can be a valuable addition to your dental care routine. While it isn’t a replacement for brushing or flossing, it could serve as a natural alternative for alcohol-based or chlorhexidine mouthwash.

Want to know more about how oil pulling fits into your oral health plan? Schedule an appointment with Rejuvenation Dentistry to work with a team that understands the connection between oral health and whole-body wellness.

Dr. Gerry Curatola is a renowned biologic restorative dentist with more than 40 years of clinical practice experience.

He studied neuroscience at Colgate University and attended dental school at the New York University (NYU) College of Dentistry, where he now serves as Adjunct Clinical Associate Professor in the Department of Cariology and Comprehensive Care.

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