Coconut oil pulling is a health trend that's said to be good for your teeth by preventing cavities, whitening teeth and decreasing bacteria in the mouth. However, dentists don't seem to be the ones recommending it. If taking better care of your teeth is your resolution for 2026, you may want to know if the benefits outweigh the risks first. I reached out to the American Dental Association, various dentists and an Ayurvedic practitioner to find out if oil pulling should be a part of our dental hygiene routines.
What is oil pulling?
"Oil pulling is an ancient, traditional ayurvedic/folk remedy that has been practiced for centuries in India and southern Asia," said Dr. Ruchi Sahota, consumer advisor spokesperson for the American Dental Association. "The practice involves placing a tablespoon of edible oil (such as sesame, olive, sunflower, coconut) inside the mouth, and swishing or 'pulling' the oil through the teeth and mouth for anywhere from 1 to 5 minutes to up to 20 minutes or longer."
Salila Sukumaran, an Ayurvedic practitioner based in the San Francisco Bay Area, says that oil is used as a cleanser in Ayurveda (a whole-body system of medicine that began in India over 3,000 years ago). "Ayurveda believes in the power of oils to not just nourish but also restore the microbiome by gently eliminating odor-causing bacteria," she said. "The ancient sages understood the spaces between the teeth harbored damaging, plaque-building bacteria. Think of oil pulling like ancient flossing."
Why use coconut oil for oil pulling?
"According to a systematic review from the National Library of Medicine (2020), coconut oil is readily accessible and inexpensive," said Sahota. "It's also composed mostly of medium-chain fatty acids. Approximately 50% of these medium-chain fatty acids are lauric acid, which is known for its antimicrobial and anti-inflammatory effects." However, Sahota emphasizes that the ADA doesn't recognize oil pulling as a dental hygiene practice because there's no current evidence-based data to prove it's effective.
According to Sukumaran, classical Ayurvedic texts actually don't approve of coconut oil for oil pulling. Instead, they recommend sesame oil as a universal cleanser and "restorer of dental health."
"Western practitioners have popularized coconut oil as the holy grail," she said, adding that coconut oil has "clogging, cold properties" that can increase colds, coughs, sinus blockage and seasonal allergies. Instead, she recommends extra-virgin olive oil as an alternative to sesame oil.
Are coconut oil benefits all they seem to be?
What the experts say about oil pulling
"The American Dental Association doesn't recommend oil pulling as a dental hygiene practice based on insufficient evidence of its effectiveness as a substitute for standard oral hygiene practices, like brushing or flossing, or in treating periodontal disease," Sahota said. "At this time, there are no reliable scientific studies to show that oil pulling reduces cavities, whitens teeth or improves oral health and well-being."
"I don't recommend oil pulling because I don't find it to be that helpful," said Dr. Joseph Hasso, a general dentist at Taunton Village Dental. "Many oral healthcare products are available that are proven to be far more effective in reducing cavities and improving oral health."
Dr. Karen Man, DDS, dentist and the chief dental officer of SmileGrove Dental, echoed this sentiment, saying, "I do not recommend oil pulling as a primary oral hygiene practice. Like most dentists, I emphasize the importance of brushing twice daily with fluoride toothpaste, flossing daily and regular dental check-ups as the most effective ways to maintain oral health." She recommends that if you're considering it, you consult your dentist to make sure oil pulling is right for you and won't cause issues with your current oral health routine.
"I don't discourage my patients from oil pulling, as it is a popular natural remedy for detoxing the mouth and improving oral health," said Dr. Amber Bonnaig, a pediatric dentist and dental director for DentaQuest. "But I definitely remind people to do it correctly and explain that the American Dental Association doesn't consider oil pulling to be a reliable replacement for brushing and flossing."
"I tell my patients there is no harm in trying it out," said Sandip Sachar, DDS, who has been practicing general and cosmetic dentistry in Midtown, Manhattan, NYC for over 20 years. "Feel free to give it a shot and see if you notice any change. Some of my patients have said yes, the gums feel better, and some have said no, there was no change." However, she added, "There is no evidence that oil pulling can clean teeth or remove plaque as effectively as mechanical brushing and flossing."
Dr. Mark Burhenne, general dentist and founder of AsktheDentist.com, on the other hand, says that he does recommend oil pulling, specifically for the right person and in the right context. "It's not a miracle cure," he added. "The biofilm on your teeth needs to be reconditioned each day to retain healthy colonies of good bacteria. Rebalancing the oral microbiome is one of the key benefits of oil pulling. If you brush after you oil pull, you'll actually brush away the anti-inflammatory compounds in the oil and limit their ability to support your oral health."
How to safely practice oil pulling
"Oil pulling is safe for most people, including children above the age of 8, who understand that they must not swallow the oil," said Sukumaran. "If one has fillings, it is best to check with your dentist for adverse effects. There have been cases of fillings coming loose. The oil must always stay around the teeth in the mouth and never drip back into the throat and lungs."
Step-by-step guide to oil pulling
According to Man, these are the steps you can follow to safely practice oil pulling:
- Take about one tablespoon of coconut oil. Others say you can also use sesame or olive oil or another high-quality, organic edible oil.
- Swish it gently in your mouth for 15 to 20 minutes.
- Spit the oil into a trash can to prevent clogging drains.
- Rinse your mouth with water.
- Brush your teeth as you normally would.
Burhenne advises to oil pull once a day if you have gingivitis or gum disease. "If you have good oral health, oil pull one to two times each week."
Sukumaran also recommends once a day for people with no health issues. However, she recommends twice a day for those with dental health issues or diabetes.
"Oil pulling can be safely done three to seven days per week, Sachar said. "Some prefer to do this daily, while others do it three or four times a week." She says consistency is more important than frequency, so doing it regularly (like a few times a week) is better than doing it occasionally.
"For someone with a healthy mouth, a few times a week is likely appropriate," Bonnaig explained. "But those with gum disease may want to consider doing it daily to maximize any potential positive impact."
Remember that there's no scientific evidence to back up how often you should oil pull or if you should brush before or after. Some experts advise brushing your teeth before, while others advise after. If you're not sure which is best for you, consult your dentist. This practice also should not replace brushing, flossing, regular dental checkups or any other part of your oral care routine that your dentist recommends. And again, it is not a recommended oral hygiene practice by the ADA.
There are ways to do oil pulling safely.
5 oil pulling rules
- Do not replace brushing or flossing with oil pulling. "While swishing food-safe oil in the mouth is unlikely to be detrimental, patients should never opt for oil pulling as a replacement for evidence-based treatments," Sahota said. "The act of oil pulling may reduce overall bacteria in the mouth, but it is not as effective as ADA-recommended oral hygiene practices." The ADA specifically recommends brushing twice daily using a fluoride toothpaste and visiting your dentist regularly to support both your oral and overall health.
- Use an edible oil. According to Elizabeth Himel, DDS, dental practice owner at Aspen Dental, "Oil pulling must be done with an edible oil, such as olive, coconut or sunflower." Sachar specifically recommends an organic oil.
- Do not swallow the oil. "Do not swallow the oil, as it may contain bacteria and toxins," said Man.
- Do not spit it in the sink or toilet. "Spit out the oil in the trash can, not a toilet or sink (the oil can clog pipes as it hardens)," said Burhenne.
- When in doubt, consult your dentist. If you're hesitant about trying oil pulling or have any questions, it's best to consult your dentist before trying this practice. After all, they know your teeth best.
Potential coconut oil pulling benefits
"Oil pulling may be beneficial for reducing the amount of bacteria in the mouth, improving gum health and preventing issues like bad breath and cavities," said Bonnaig. Emphasis on potential and may be, as more research is needed to confirm.
Burhenne adds that oil pulling may also help:
- Reduce the risk of gingivitis
- Prevent and reverse cavities
- Reduce oral thrush symptoms
- Reduce bad breath (aka halitosis)
"At this time, there are no reliable scientific studies to show that oil pulling reduces cavities, whitens teeth or improves oral health and well-being," said Sahota. "It's best to speak with your dentist about what types of dental treatments will be most effective for you and your lifestyle needs."
Potential coconut oil pulling risks
While oil pulling is not generally considered dangerous, Man explains that, like all things, there are some potential risks. She lists the following:
- Lipoid pneumonia: A very rare condition that can occur if oil is accidentally inhaled into the lungs. Fatima Khan, dentist and co-founder at Riven Oral Care, said: "A 2020 systematic review found that a small amount of research described cases of lipoid pneumonia in people who regularly oil pulled. However, further research into this adverse effect is necessary, as there has been no definitive evidence that oil pulling is the cause."
- Upset stomach or diarrhea: Swallowing the oil can lead to digestive issues.
- Delayed dental care: Relying solely on oil pulling may cause individuals to neglect proven oral health practices.
"Use at your discretion because oil pulling requires vigorous swishing for at least 15 to 20 minutes, and it can be time-consuming. It can also put a strain on your mouth and cause jaw soreness, muscle stiffness and headaches," said Khan.
On a similar note, Sachar said, "If you experience jaw fatigue or irritation, reduce the frequency or duration as needed."
Burhenne said that if you're allergic to coconuts or coconut products, you should not practice oil pulling with coconut oil.
The ADA also lists oil pulling as a form of "DIY dentistry," for which the following risks exist:
- Can cause damage to the mouth
- Can cause people to ignore or worsen underlying dental problems
- Can bring other unwanted results
Keeping up with dental health is very important to your body's overall health.
The research on oil pulling
According to a 2023 systematic review and meta-analysis, there was a "probable benefit" of oil pulling in improving gingival health. However, chlorhexidine, an ingredient used in mouthwash to treat gingivitis, was better at reducing the amount of plaque when compared to oil pulling. "There was very low certainty in the evidence albeit the clinically beneficial effect of oil pulling intervention," the review concluded.
A 2022 meta-analysis looking at coconut and sesame seed oil found that "oil pulling may have possible benefits in reducing salivary BC [bacterial colony] count." Three of the analyzed studies specifically reported on the cavity-causing salivary Streptococcus mutans (SM) count outcome. However, more evidence is needed to confirm these results.
A 2020 systematic review on the effect of oil pulling with coconut oil found that more high-quality evidence and well-designed, randomized controlled trials are needed to determine the impact of coconut oil pulling on oral health.
"The usage of coconut oil pulling as an adjuvant to oral hygiene gives a promising result," concluded a 2020 study. It specifically found that between two groups, the group that was instructed to do normal tooth brushing and coconut oil pulling (Group A) displayed a "statistically significant reduction in the mean gingival index and mean plaque index" when compared to Group B, who only did normal tooth brushing.
A 2019 randomized crossover clinical trial determined that oil pulling with coconut oil may have similar plaque inhibition activity as a 0.2% chlorhexidine gluconate (CHX)-containing mouthwash, and that the coconut oil caused less tooth staining than the CHX mouthwash. "These findings suggest that oil pulling therapy may be an alternative to CHX rinse," it concluded.
A 2017 article suggested that, in addition to tooth brushing and flossing, oil pulling can be suggested for supplemental use for maintaining oral health: "In developing countries and rural communities, access to oral care is minimal, and the use of toothbrushes, toothpaste and mouthwashes are still not accessible in all cases, therefore, oil pulling can serve as an affordable option and improve oral health outcomes."
The 2017 article specifically mentioned that oil pulling with coconut oil has antibacterial activity against C. albicans and S. mutans, while sesame oil also had similar activity against S. mutans and Lactobacilli. "Streptococcus mutans and lactic acid-producing Lactobacilli are the most common pathogens that cause dental caries," the article said.
Regarding tooth-whitening, a 2016 in vitro study found no evidence to suggest that coconut, sesame or sunflower oils can whiten teeth.
"At this time, there are no reliable scientific studies to show that oil pulling reduces cavities, whitens teeth or improves oral health and well-being," concluded Sahota.
The bottom line
The ADA doesn't recommend oil pulling because of a lack of reliable scientific evidence.
If you're considering it, consult your dentist beforehand. You can ask at your next teeth cleaning appointment since it's recommended that everyone get their teeth cleaned professionally every six months. And remember, oil pulling should not replace brushing, flossing or any other dentist-recommended part of your oral health routine.
Oil pulling FAQs
Should you brush your teeth before or after oil pulling?
Sachar recommends brushing your teeth after oil pulling. “Oil pulling helps loosen plaque and remove toxins and bacteria from the mouth,” she explains, “so brushing afterward ensures that any remaining residue is thoroughly cleaned away.”
“Oil pulling is not a substitute for brushing and flossing. While some people choose to do it as part of a wellness routine, there’s no scientific evidence that it improves oral health in the way brushing with fluoride toothpaste does,” says Man. “If someone chooses to oil pull, I recommend doing it before brushing, simply because brushing afterward ensures you’re removing any residual oil and still protecting your teeth with fluoride.”
On the other hand, Bonnaig, like Burhenne, recommends brushing your teeth before oil pulling. So does Sukumaran, who says, “Brush first, tongue scrape and then oil pull. Rinse mouth after.”
Note that not enough research exists to confirm which approach is best. If you’re not sure which approach is best for you, you should consult your dentist before trying this practice.
Is oil pulling better at night or morning?
“Oil pulling is said to be most effective in the morning on an empty stomach,” Sachar states. Sukumaran agrees.
“The process of swishing oil in the mouth on an empty stomach stimulates saliva production, which helps remove bacteria, toxins and other debris from the mouth,” continues Sachar. “I tell my patients if mornings are tough due to their schedule, nights are fine too.”
“I recommend doing it at night because, in theory, you will have more time to swish for that full 15-20 minutes,” says Bonnaig.
“There’s no clinically proven benefit to oil pulling at any specific time of day,” adds Man. “If people enjoy doing it in the morning as part of their routine, that’s fine – but from a dental health perspective, what matters most is brushing twice a day with fluoride toothpaste, flossing and seeing your dentist regularly. That’s what actually prevents cavities and gum disease.”
Can you oil pull while having braces?
“Yes, you can oil pull with braces,” answers Sachar. “Oil pulling helps reduce bacteria around brackets and wires as well as loosen and remove trapped plaque and food particles. However, this should not replace brushing and flossing. It should be done in addition to brushing and flossing.”
Bonnaig also emphasizes that with braces, you should be more gentle.
Man, on the other hand, doesn't recommend oil pulling for patients with braces. “The priority with braces is removing plaque and food debris effectively, and oil pulling isn’t a reliable method for that,” she says. “Brushing thoroughly, using an interdental brush or water flosser and regular check-ups are far more effective and important during orthodontic treatment.”
Ultimately, if you're interested in trying this practice, Sukumaran says it’s best to check with your dentist.