Does Oil Pulling Really Help Your Teeth?

While some oils have antimicrobial properties, that doesn’t mean swishing them in your mouth is any better than brushing and flossing

By Ashley Abramson

February 8, 2024

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The practice of oil pulling involves swishing a small amount of cooking oil in your mouth with a goal of improving oral health. Originally an ancient Ayurvedic technique, it has drawn growing interest more recently, racking up millions of views on TikTok.

Because oils such as coconut, sunflower, and sesame are thought to have antimicrobial properties, swishing with these oils could, in theory, reduce the incidence of germ-related dental problems like gingivitis and cavities.

Some research suggests oil pulling might have limited benefits for certain aspects of oral health. Yet experts caution it shouldn’t be used in place of standard dental hygiene practices like brushing and flossing, and people should not ever opt for oil pulling as a replacement for evidence-based treatments for serious dental issues.

In this article

The Evidence
Dental Best Practices
Electric Toothbrush Picks

The Evidence on Oil Pulling

The research on oil pulling is mixed, and there aren’t enough large-scale scientific trials to demonstrate that it can effectively promote dental health. One meta-analysis reported that while oil pulling may indeed reduce bacteria in the mouth, it doesn’t have a significant effect on plaque or gingivitis. Another analysis comparing oil pulling to rinsing with the antimicrobial, prescription mouthwash chlorhexidine found chlorhexidine was superior to oil pulling for reducing plaque and bacteria in the mouth. The overall quality of evidence was low, however.

Some dental trends, like brushing with charcoal and lemon juice for whitening purposes, could pose significant harm to your teeth. By contrast, swishing food-safe oil in your mouth is unlikely to be detrimental, says Matthew J. Messina, DDS, a consumer advisor spokesperson for the American Dental Association and an assistant professor and clinic director at Ohio State Upper Arlington Dentistry in Columbus.

“If a patient with excellent oral hygiene and healthy gums and teeth tells me they’re oil pulling, there’s no reason to stop doing it,” he says.

But oil pulling may be risky if it’s done as a replacement for other dental best practices, such as brushing, flossing, and visiting the dentist. While oil pulling may reduce overall bacteria in the mouth, Messina says it’s likely not as effective as mechanical brushing in removing plaque from teeth. And swishing oil around probably won’t reach tight crevices between your teeth, where gingivitis-causing bacteria often linger. That’s why flossing is essential.

It’s also not a good idea to treat gum disease or cavities with oil pulling. “You can cause more harm than good by trying to treat things on your own,” says Amelia E. Hartzell, DMD, a dentist with UTHealth Houston School of Dentistry and UT Dentists. “It’s a better idea to talk to your dentist, who can help you.” Infections in your mouth, Messina adds, should be treated by a medical professional, who may suggest prescription antibiotics.

While oil pulling isn’t harmful and might even be beneficial on top of good dental practices, it’s also probably not a necessary component of your routine.

And it may be a significant waste of time. Most studies are based on swishing oil for 10 to 20 minutes every day, which isn’t practical for most people. “That feels inefficient compared to brushing, flossing, and using a fluoride mouthwash, all of which add up to less time and are based on years of evidence,” says Hartzell.

Dental Best Practices

It may sound boring, but brushing and flossing are the most reliable ways to maintain oral health. You can throw in a fluoride mouthwash if you want to mix it up.

Hartzell recommends twice-daily brushing with a soft-bristled brush and fluoride toothpaste, which strengthens the porous outer layer of your teeth to prevent cavities. Angle your brush toward your gum line and brush in small circles for two minutes. “An electric toothbrush can help with the motion, and all you have to do is angle it,” says Hartzell. Aim to floss at least once a day to remove soft food debris, or plaque, between teeth before it calcifies and causes gum disease or cavities.

Diet, Hartzell says, can also play a role in maintaining dental health. Cavity-causing bacteria feed on sugar, so try to reduce your overall sugar intake. When you do eat sugar, wait about 30 minutes before you brush your teeth; Hartzell says sugar breaks down enamel, and brushing too soon could wear down your enamel faster. Carbonated beverages—even ones that don’t contain sugar—are known to break down enamel, which can increase your risk of cavities and cause teeth sensitivity.

See your dentist on a regular basis, too. While Messina says most people should get a dental exam and cleaning twice a year, people with dental problems may need to visit more often for treatment and preventive care. Either way, your dentist is the best resource for how to keep your mouth healthy. “Find a dental home, a place where you’re comfortable and get good, evidence-based advice,” says Messina. And consider saving the cooking oils for cooking.

Electric Toothbrush Picks

Considering adding an electric toothbrush to your dental routine? CR has evaluated 15 of them, using a panel of brushers and dental hygienists who measure how much plaque is removed after two minutes of brushing with each model. (Read more about how we test.)

Members can access our full ratings. Here are two of our top picks.

Ashley Abramson

Ashley Abramson is a freelance writer focused on health and psychology. In addition to Consumer Reports, she's written for the New York Times, the Washington Post, and the Guardian. She lives in Milwaukee with her husband, two young sons, and their pair of pups. When she's not writing, she enjoys good food, movies, and the Lake Michigan views down the street.