The Science Behind Oil Pulling

Many adults in the U.S. experience some level of gum disease, even if mild, but their primary concern often isn't gingivitis — it's achieving a brighter smile. Americans spend over $1.4 billion each year on teeth whitening products (not including professional treatments) [source: Mapes]. Imagine being able to whiten your teeth while also eliminating bacteria that cause cavities and disease. It’s an appealing idea, and one that underpins the practice of oil pulling — using oil to rinse your mouth for whiter teeth, improved oral health, and overall wellness.

Contrary to its recent online popularity, oil pulling is an ancient practice rooted in Ayurvedic medicine. Unlike Western medicine, Ayurveda takes a holistic approach to health, customizing treatments based on individual body types and focusing on disease prevention. This tradition has been practiced in India for over 3,000 years (possibly even 5,000 years), making traditional Indian medicine (TIM) one of the oldest continuous medical systems in human history.

In Ayurvedic medicine, the use of oils on and within the body is a common practice. Oils are integrated into daily routines, known as dinacharya, for activities like morning massages or treating ailments such as joint pain or skin irritation. It’s no surprise, then, that ancient Ayurvedic texts reference techniques like Kavala Graha and Gandusha — methods involving swishing or holding oil in the mouth to combat oral health issues like bad breath, cavities, and gum disease. While these practices differ slightly, both are forms of gargling rather than pulling. Gandusha involves holding oil in the mouth for 3 minutes before spitting, while Kavala Graha includes swishing the oil for the same duration before gargling and spitting.

Modern oil pulling follows a similar approach but excludes gargling. Instead of relying on products from the oral care aisle, you’ll only need items from your kitchen pantry.

Oil Pulling Technique

Oil pulling is simple: all you need is a tablespoon of oil and 20 minutes. The process involves moving the oil between your teeth as you swish it around. Once done, spit the oil into a cup or trash (avoid sinks to prevent plumbing issues), rinse your mouth, and admire your brighter smile.

The oil used should be vegetable-based. Sesame oil and coconut oils are particularly noted for their health benefits, including potential advantages for oral health. However, alternatives like olive or sunflower oil are also safe and effective if preferred.

There isn’t a strict guideline on the exact amount of oil to use, so start with a tablespoon and adjust if the texture or sensation is uncomfortable. Some practitioners note that it may take a few attempts to acclimate to the oil’s feel. Research also suggests that benefits can be achieved in half the recommended time, reducing the rinse duration to 10 minutes instead of 20.

Consider oil pulling similar to using a mouthwash, but instead of a minty liquid, you’ll use a tablespoon of oil.

Beyond removing food particles and plaque, oil pulling is thought to have antimicrobial properties. Some believe it can address around 30 systemic conditions. There’s evidence to support this, as poor oral health and periodontal disease are linked to overall health issues, potentially impairing the body’s ability to combat infections and inflammatory diseases.

Individuals with higher levels of harmful oral bacteria are more prone to atherosclerosis, a condition where arteries in the neck harden [source: Griffin]. The impact isn’t limited to heart health. Studies suggest a connection between tooth loss and increased cancer risks: gum disease is tied to a 30% higher risk of blood cancers, a 49% greater risk of kidney cancer, and a 54% increased risk of pancreatic cancer in men [source: American Academy of Periodontology]. Losing six to 15 teeth also doubles the risk of esophageal cancer [source: Missih].

Effectiveness of Oil Pulling

Preliminary research offers promising, though early, evidence supporting the antibacterial and anti-inflammatory benefits observed over thousands of years.

Research on oil pulling reveals that daily swishing may be nearly as effective as chlorhexidine mouthwash in combating bad breath, plaque, receding gums, gum disease, and the cavity-causing bacteria Streptococcus mutans (S. mutans) [sources: Asokan, Asokan, Asokan]. To put this in context, chlorhexidine mouthwash is a prescription-strength antimicrobial and antiseptic rinse used to treat gum disease, far more potent than over-the-counter options. Interestingly, swishing with sesame oil offers comparable benefits without the risk of staining, and it may even whiten teeth.

Sesame oil (unrefined and untoasted) is traditionally favored for oil pulling due to its health-promoting properties. This polyunsaturated fat contains magnesium (beneficial for blood pressure, glucose levels, and respiratory health), zinc, copper for bone health, and boasts antioxidant and anti-inflammatory qualities.

Coconut oil, which solidifies at room temperature, has demonstrated antimicrobial potential in small-scale studies. A study at Loma Linda University revealed that participants who used sesame oil for pulling had five times fewer harmful bacteria compared to those who used water. Coconut oil also showed benefits, with participants experiencing a two-fold reduction in bacteria [source: Almendrala]. Additionally, coconut oil contains lauric acid, a well-known antimicrobial compound.

While there’s no proof that plaque dissolves in fat, as some oil-pulling advocates claim, theories suggest bacteria may adhere to the oil-saliva mixture formed during the process. Saliva, which is naturally antibacterial and rich in cavity-fighting proteins and enamel-strengthening minerals, plays a key role [source: Dowd]. Oil pulling appears to reduce oral bacteria, but scientific studies supporting these claims remain limited. Further research with larger groups is needed to confirm any benefits. In the meantime, if you can tolerate swishing with sesame or coconut oil, it’s harmless — as long as you maintain regular brushing and flossing routines and avoid swallowing the oil.