What Is Oil Pulling? (2024)

Oil pulling is thought to have benefits including whitening your teeth as well as improving your oral health. An ancient practice inAyurvedic medicine, oil pulling is the practice of swishing edible oil around in your mouth.

This article will go over what oil pulling is used for, including the possible benefits and risks of oil pulling.

Oil Pulling Benefits

Oil pulling dates back to a time before tooth brushing. It was believed to helpremove plaquefrom teeth and boost the health of your teeth, tongue, and gums. Other suggested benefits of oil pulling include:

Fighting Bacteria

People who practice oil pulling say that it helps remove potentially harmful bacteria from the mouth and teeth.

While some dental experts say it may help remove bacteria from the mouth, that does not mean that oil pulling can kill the bacteria that can contribute to tooth decay and other oral health problems.

Preventing Plaque

Some research has suggested that oil pulling could help reduce the buildup of plaque on the teeth and possibly prevent it, but more (and bigger) studies are needed.

Preventing Tooth Decay

In some small studies, doing an oil pull with sesame oil appeared to have oral health benefits similar to using mouth rinses that help fight tooth decay and cavities.

Helping Bad Breath

Some small studies have suggested that swishing with oil like sesame oil could help fight bad breath (halitosis), and might even work as well as special mouth rinses like chlorhexidine. However, more studies are needed because most of the ones that have been done have been small.

Promoting Gum Health

Several studies that looked at whether oil pulling helped with dental problems also found that the practice seemed to improve overall oral health, including the health of the gums. Some researchers and Ayurvedic medicine practitioners attribute these benefits to the anti-inflammatory effects of the oils used.

Other Health Benefits

According to Ayurvedic medicine, oil pulling promotes good overall health by getting rid of toxins from the body. Ayurvedic practitioners believe that oil pulling can clear the sinuses and reduce headaches. It could also help fight inflammation, which is linked to many chronic health conditions—from arthritis to heart disease.

Research evidence has yet to prove that oil pulling will have these effects on your overall health.

How to Do Oil Pulling

Performing oil pulling is fairly simple. First, choose a high-quality edible oil. Sunflower oil, coconut oil, and sesame oil are all common types used for oil pulling.

Here are some steps to follow if you want to try oil pulling at home:

1. Put a tablespoon or so of oil into your mouth.
2. Swish the oil around your mouth. Just be careful you do not swallow it.
3. Start by oil pulling for 5 minutes, then gradually increase your time as you get used to the feeling.
4. To get the most benefit, make it a goal to swish with the oil for 5 to 20 minutes each day.¹ According to Ayurvedic practices, that gives the oil enough time to draw out toxins and leave your mouth clean.
5. Swish it from side to side and force it through your teeth.You want the oil to pick up other liquids and air, increasing the volume as you pull.
6. You may feel like you have to spit before you're done doing the oil pulling. If this happens, spit a small amount of oil into the trash—not down the drain because it can clog your sink.
7. After spitting a little, keep swishing.
8. When you’re done, spit the oil into the trash. It will look frothy and white after so long being swished around.
9. Brush your teeth and rinse your mouth well to remove any remaining toxins or oil from your mouth.

With time and practice, you can work up to longer oil-pulling sessions.

What Modern Dentists Say

The American Dental Association (ADA) does not endorse oil pulling for oral health. In a position statement, the ADA said there is no credible scientific evidence showing that oil pulling can reduce plaque orlower your likelihood of cavities.

Some research has suggested that oil pulling might combat plaque build-up, but the evidence is limited and more research is needed.

Dental health experts also caution that oil pulling—and especially brushing right after—could make the enamel of your teeth weaker. While oil pulling may not directly damage your teeth, it could make them more vulnerable to damage.

Researchers have seen a link between oral health and overall health. For example, the condition that causes tooth decay(periodontitis) is linked to other serious health conditions like cardiovascular disease and pneumonia.

In that sense, there may be merit to the ancient Ayurvedic idea that caring for your teeth—which could include oil pulling—could improve your overall health.

Possible Side Effects

Even though the oils used for oil pulling are safe to have in your mouth and even to eat, try to avoid swallowing them. Swallowing these oils could cause GI upset and diarrhea.

According to traditional Ayurvedic medicine, it’s also important not to swallow the oil you’re swishing because it contains toxins and bacteria from your mouth. Instead, spit the oil into the trash and brush your teeth when you’re done.

Summary

Oil pulling is a practice in Ayurvedic medicine that claims to improve your dental and overall health. While the scientific evidence for oil pulling is limited, your dental health provider might say that it’s fine for you to try as long as you other make brushing, flossing, and regular dental check-ups a part of your routine.

If you try oil pulling, make sure to use edible oil and work your way up to longer pulling sessions.