By Alexander Angeloff, founder of TranscenDental. Educational content, not a substitute for advice from your dentist.
Oil pulling is one of the oldest oral care practices in the world, and one of the most hyped. Depending on who you ask, swishing coconut oil either "detoxes" your whole body or does nothing at all.
The truth is in between. Here's what the research actually shows about the benefits of oil pulling, what it can and can't do for your gums, how to do it properly and the risks most guides leave out.
In short: small studies suggest oil pulling can reduce plaque and mouth bacteria and may help with mild gingivitis. It won't regrow gum tissue, whiten teeth meaningfully or replace brushing and flossing. It's a reasonable add-on, done correctly.
What I brush with every day
What is oil pulling?
Oil pulling means swishing about a tablespoon of edible oil around your mouth, usually for 10 to 20 minutes, then spitting it out. The practice comes from Ayurveda, the traditional medicine system of India, where it's called kavala or gandusha. Traditionally sesame oil was used; today coconut oil is the most popular choice.
The idea is simple. Oil is drawn through and between the teeth, where it can loosen plaque and trap bacteria, which are then spat out with the oil.
Does oil pulling work? What the research says
There is real but limited evidence:
- A 2020 systematic review in Heliyon of four randomized trials (182 people) found coconut oil pulling reduced plaque scores and bacterial counts in saliva. The authors called the evidence limited: the trials were short (7 to 14 days) and had a high risk of bias.
- A small 30-day study of teenagers with plaque-related gingivitis found plaque and gingivitis scores dropped with daily coconut oil pulling, but it had no control group (Peedikayil et al., 2015).
- A randomized trial of sesame-based oil pulling also reported reductions in plaque.
So oil pulling appears to help with plaque in the short term. What's missing are larger, longer, well-controlled trials, which is why dentists generally treat it as an optional extra rather than a recommended treatment.
Benefits of oil pulling
Here's what the evidence supports, from strongest to weakest:
- Less plaque. The most consistent finding across studies.
- Fewer bacteria in saliva, reported across several small trials.
- Healthier-looking gums in people with mild, plaque-related gingivitis.
- Fresher breath, reported in small studies, likely because there are fewer odor-producing bacteria.
- A moister, more comfortable mouth for some people, though this is mostly anecdotal.
What oil pulling does not do: there's no evidence it "detoxes" the body, pulls toxins through the gums, cures cavities or treats conditions outside the mouth.
Oil pulling for gums and receding gums
This is one of the most common reasons people try oil pulling, so it's worth being precise.
For inflamed or bleeding gums: because oil pulling reduces plaque, it may help calm mild gingivitis, which is caused by plaque sitting at the gumline. That's useful, since chronic inflammation is the main driver of gum recession.
For receding gums: oil pulling cannot make gum tissue grow back. No home remedy can. What it can do is help reduce the plaque and inflammation that make recession worse. Think of it as one supporting habit in a plan to stop recession, alongside gentle brushing, cleaning between your teeth and the right toothpaste. We cover the full plan in can receding gums be reversed?
A gentle tip if your gums are receding: swish gently. Aggressive swishing for 20 minutes isn't necessary, and pushing oil forcefully between sensitive teeth won't help.
Does oil pulling whiten teeth?
Not in the way people hope. Oil pulling may reduce some surface staining by removing plaque, which stains easily, and one study found less staining than with chlorhexidine mouthwash. But it doesn't change the natural color of your teeth, and the "before and after" photos online are not reliable evidence. For realistic options, see best natural whitening toothpaste.
What I brush with every day
10% nano-hydroxyapatite, organic birch xylitol and 2% theobromine in a probiotic herbal ferment. No fluoride, SLS or glycerin.
How to do oil pulling, step by step
- Do it first thing in the morning, before eating or drinking, when bacteria levels are highest.
- Measure about one tablespoon of oil. Start with a teaspoon if a full tablespoon feels like too much. Coconut oil is solid below about 76°F (24°C) and melts quickly in your mouth.
- Swish gently around your mouth and between your teeth. Don't gargle, and keep your head upright.
- Keep going for 5 to 20 minutes. Start with 5 and work up. Many studies used 10 to 15 minutes.
- Spit into the trash, not the sink. Coconut oil hardens and can clog pipes.
- Rinse with warm water, then brush your teeth as usual.
A few times a week is fine to start. Daily oil pulling is what most studies used.
Coconut vs sesame: which oil is best for oil pulling?
- Coconut oil: the most popular choice, with a mild taste. It contains lauric acid, which has antimicrobial properties, and it has the most studies behind it.
- Sesame oil: the traditional Ayurvedic choice, also studied for plaque and gingivitis. Use untoasted sesame oil.
- Sunflower or olive oil: also used, with less research.
Pick an unrefined, organic, food-grade oil you don't mind the taste of. Branded "oil pulling" blends often add essential oils like peppermint or clove for flavor; these are fine for most people but can irritate sensitive gums in high concentrations.
Risks and dangers of oil pulling
Oil pulling is low-risk for most adults, but not risk-free:
- Don't swallow the oil. It's full of the bacteria and debris you've just loosened, and swallowing large amounts can upset your stomach.
- Don't inhale it. Doctors have reported rare cases of lipoid pneumonia, a lung inflammation, in people who accidentally aspirated oil during repeated oil pulling (BMC Pulmonary Medicine, 2015). Keep your head upright, swish gently and don't gargle.
- Not for young children, who are more likely to swallow or inhale the oil.
- Jaw soreness from long sessions. Shorter is fine.
- Allergies, for example to coconut or sesame.
- Delaying real treatment. The biggest risk is relying on oil pulling for symptoms like persistent bleeding, a toothache or loose teeth, which need a dentist.
How oil pulling fits into your routine
Oil pulling works best as an extra step, not a replacement. A solid daily routine looks like this:
- Oil pull in the morning (optional)
- Brush twice a day with a soft brush and a low-abrasion toothpaste
- Clean between your teeth once a day
- After meals, let a xylitol mint dissolve to keep saliva flowing
- Get regular dental checkups
Oil can't remineralize enamel, so pair it with a toothpaste that can. TranscenDental toothpaste includes organic coconut oil and black cumin seed oil, alongside 10% nano-hydroxyapatite for enamel and gum-supporting ingredients like hyaluronic acid. If your gums are your main concern, read our guide to the best toothpaste for receding gums.
Build the full routine: brush with TranscenDental toothpaste, clean between your teeth with our plastic-free bamboo floss, and finish after meals with an Ora Flora xylitol mint (about 3 g of organic birch xylitol each, no gum base or artificial sweeteners). Or get all three together in the Oral Care Trio and save $12.
Frequently asked questions
How long should you oil pull?
Most studies used 10 to 15 minutes. Start with 5 minutes and work up; even shorter sessions are better than skipping it because 20 minutes feels like too much.
Should you oil pull before or after brushing?
Before. Oil pull first, spit, rinse, then brush to remove the loosened plaque and any oil residue.
Can oil pulling reverse receding gums?
No. Gum tissue that has receded doesn't grow back on its own. Oil pulling may help reduce the plaque and inflammation that drive recession, which can help slow or stop it.
Does oil pulling help gum disease?
It may help mild, plaque-related gingivitis. It isn't a treatment for periodontitis, which needs professional care. See how long does gingivitis last?
What are the dangers of coconut oil pulling?
The main risks are swallowing the oil, rare cases of lung inflammation from inhaling it, jaw soreness and delaying needed dental care. Swish gently, don't gargle and spit it out.
How often should you oil pull?
Daily is what most studies used, but a few times a week is a reasonable start.
Can I oil pull with braces or fillings?
Generally yes. Oil pulling doesn't damage fillings or crowns. If you have braces, it's an extra, not a substitute for careful cleaning around brackets.
What I brush with every day
10% nano-hydroxyapatite, organic birch xylitol and 2% theobromine in a probiotic herbal ferment. No fluoride, SLS or glycerin.
