7 Benefits Of Oil Pulling + The How-To, From Dentists

However, not all dentists see oil pulling as an essential part of a healthy oral care routine. We asked the pros so you don't have to—is oil pulling really all that for oral health? Let's get into it. 

Before we dive into the potential benefits, let's get a clear picture of what exactly oil pulling is. On a simple level, oil pulling means placing a tablespoon or so of oil in your mouth, swishing it around for 10 to 15 minutes, and then spitting it out. 

In fact, he points to one review of the history and uses of oil pulling, "[Oil pulling] is claimed to cure about 30 systemic diseases2 ranging from headache, migraine to diabetes and asthma. Oil pulling has been used extensively as a traditional Indian folk remedy for many years to prevent decay, oral malodor, bleeding gums, dryness of throat, cracked lips and for strengthening teeth, gums and the jaw."

"In Ayurvedic tradition, sesame oil was (and still is) the popular choice. Sunflower oil has been suggested by many, but coconut oil is the most popular oil used today, particularly because of its known antioxidant and anti-inflammatory activity (which are both important for promoting oral health)," says Burhenne. "According to one review3, there have also been reports of oil pulling with olive oil, gooseberry extract, mangos, and even milk. However, these have not been used in research to study oil pulling benefits."

There is limited modern research to back up this ancient practice. However, here are a few potential benefits of oil pulling.

That being said, anecdotal evidence does still support the claim. "Patients will come in and tell me that their mouth feels fresher, their teeth feel smoother, [and] their breath is better," Veytsman says. 

The study authors conclude that oil pulling can be a usable, safe, and cost effective way to reduce plaque formation, but they note that more research is needed to support this finding.

"Because there is the reduction of bad oral bacteria, oil pulling can be beneficial for gum health, as well," Brooklyn-based celebrity cosmetic dentist Daniel Rubinshtein, DMD, explains. However, those prone to gum inflammation or discomfort should ask their dentist about oil pulling before committing to the practice.

To date, no research has looked into oil pulling's role on cavity prevention. So you should never see oil pulling as a potential "fix" for preexisting cavities or gum health issues. If you feel pain in your tooth and suspect you have a cavity forming, you should always visit the dentist for a checkup rather than seek out DIY remedies. 

Oil pulling is by no means a fix for stomach discomfort. But you may find that better oral health has downstream effects on other parts of the body—including the stomach.

One study found that sesame oil inhibited the growth of both mycelial and yeast forms5 of Candida. However, it was a cell model, so more research is needed to support this benefit.

Like skin care, many oral care products and tools can get expensive. However, this one is extremely low-lift and it's affordable. While it won't replace brushing your teeth, it is one simple way to level up your oral care routine without overspending.

Outside of oral health, there may be lifestyle considerations too. Anecdotally, those who struggle to breathe through their nose find it challenging. Others have noted that swishing around liquid for 10 minutes can make your jaw tired. Finally, some folks just struggle to find time in their day to add it into the routine.

Ready to give oil pulling a shot? Here's a quick how-to: 

We like to of it like a new serum in your skin care lineup: It certainly won't replace the need for cleansing your skin or using sunscreen, but it's certainly worth trying for overall skin health. 

"​​The whole idea of detoxing means removing bacteria from your body, and when you do oil pulling, the fatty part of the oil sticks to the fatty cell membrane of the bacteria, and this pulls the bacteria out with it. So yes, based on that mechanism, it is a form of detoxing," Veytsman says.

Some people say that oil pulling can slim down the face, but there's no evidence to support such a benefit. "They claim that oil pulling helps to exercise the face; however, if that were the case, we would all have taut faces from talking," Rubinshtein says.

Oil pulling helps balance bacteria in the mouth. However, oil pulling should not replace an oral care routine of flossing and brushing your teeth daily.

This benefit has not been studied yet; however, anecdotal evidence does have some scientific explanation. "Oil can be soothing for the mouth and can help balance the oral microbiome, which is the bacterial colonies in the mouth. Since the mouth is connected to the gut, I can definitely see the relation there. Anything that happens in your mouth does affect the gastrointestinal system," Veytsman says.

Editor's Note: This article was originally published on January 31, 2023 and has been updated over time. A previous version of this article indicated that oil pulling may prevent teeth yellowing. We have removed this claim based on the latest available research. While oil pulling has been shown to reduce plaque buildup, there is no evidence that it reduces yellowing. A previous version of this article claimed that oil pulling may help prevent cavities. We have since clarified that there is no scientific evidence to support this claim. Since publication, we have updated this article to reflect that the American Dental Association does not currently recommend oil pulling as part of a dental hygiene practice.