Oil pulling is an ancient Ayurvedic dental technique that has garnered attention for its many purported health benefits, with some claiming that coconut oil can help treat tooth decay, get rid of bad breath, and even teeth whitening. But is it safe and effective?
When it comes to maintaining proper oral health, the focus tends to be on brushing, flossing, and using mouthwashes. But is oil pulling a worthwhile addition to these dentist-approved steps?
“The process is thought to help remove harmful bacteria and plaque from the mouth,” he explains Michael J. Wei, DDS, Manhattan cosmetic dentist and smile specialist. “Potential improvement of overall oral health” in the process.
Meet the experts: Michael J. Wei, DDS, Manhattan cosmetic dentist and smile specialist. and Jossen Gastelum, DMD., a TheraBreath partner and general and cosmetic dentist based in Scottsdale, AZ
Ahead, dentists share exactly what oil pulling is, the potential benefits of adding the practice to your oral health routine, and exactly how to oil pull.
What is oil pulling?
Oil pulling is an “ancient Ayurvedic dental technique” that involves swishing oil around the mouth, which is believed to help clean and detoxify the teeth and gums, Wei explains.
The most common oil used for oil pulling is coconut oil, but other edible oils such as sesame or sunflower can also be used. “Oil is thought to attract and trap bacteria, toxins and other particles in the mouth,” says Wei. “As you swirl the oil, it mixes with your saliva and becomes thin and white.”
Benefits of oil pulling
While there isn’t much science to back up dental health claims, according to Wei, some of the purported benefits may include:
Improved oral health
Since oil pulling is thought to help remove harmful bacteria, plaque and toxins from the mouth, the practice can help improve overall oral health.
Fresher breath
By removing harmful bacteria from the mouth, oil pulling can potentially reduce bad breath as odor-causing bacteria are reduced.
Whiter teeth
There is anecdotal evidence that oil pulling can help naturally whiten teeth and remove stains from the surface of teeth, but more research is needed to confirm these claims.
Reduction of oral health problems
Oil pulling is believed to help conditions such as gum disease, tooth decay and sensitive teeth through its purported ability to remove plaque, bacteria and toxins, but more research is needed in this area.
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Side effects that reduce
The risks of oil pulling are generally minimal, he says Jossen Gastelum, DMD, a TheraBreath partner and general and cosmetic dentist based in Scottsdale, AZ, who notes that side effects mainly involve the potential ingestion of the oil, which could cause an upset stomach. He notes that some may also develop a sore jaw from vigorously spinning for the recommended time of about 20 minutes.
“I’m open to the practice, but the point in my opinion is that to get the maximum intended benefits, you should be swinging for about 20 minutes continuously,” says Gastelum. “This does not fit into the routine of most modern patients.”
How to pull oil
For best results, Wei suggests oil pulling in the morning before you eat and brush your teeth. Here are his tips for getting the most out of practice:
- Choose your oil. Start by choosing a “high-quality oil,” says Wei, who recommends coconut oil for its “pleasant taste and antimicrobial properties.” Other popular oils include sesame oil, olive oil, and sunflower oil. For best results, Wei suggests choosing an organic, unrefined oil.
- Swish the oil around your mouth. Using about 1 tablespoon of the oil of your choice, start swishing the oil in your mouth for about 15 to 20 minutes. “Don’t gargle or swallow the oil, as it will be full of bacteria and toxins from your mouth,” advises Wei, (which will defeat the purpose). Then spit the oil into your waste bin (and not into a sink – to avoid clogging pipes).
- Rinse and brush. After spitting out the oil, Wei suggests rinsing your mouth with warm water to remove any remaining oil, followed by brushing your teeth and continuing with the rest of your oral hygiene routine.
Should I try oil pulling?
Ultimately, it’s up to you, as long as you maintain your oral hygiene. “It’s important to note that oil pulling should not replace regular brushing and flossing, but can be used as a complementary practice to maintain optimal oral hygiene,” explains Wei.
It is also important to consider the type of oil you are using. If you know you are intolerant to a particular oil, then it may be best to try an alternative or forego the practice.
“As always, if you have medical conditions, consult your doctor first before starting any new health routine,” adds Gastelum.
Does the oil pump work?
Currently, there is not enough data to support anecdotal claims that the practice benefits dental health.
It’s also important to note that the American Dental Association (ADA) doesn’t currently recommend the practice “due to a lack of scientific evidence,” meaning there aren’t enough reliable long-term studies to show the benefits,” explains Gastelum. While it may still provide dental health benefits, it is not widely accepted that oil pulling provides all of its purported benefits, according to the ADA.
Shannen Zitz is an Assistant Editor at Prevention, where she covers all things lifestyle, wellness, beauty and relationships. Previously the Editorial Assistant at Prevention, graduated from the State University of New York at Cortland with a BA in English. If she’s not reading or writing, you can probably find her frequenting skin care and makeup forums on Reddit or hitting the squat rack at the gym.
