Oil pulling is a natural folk remedy from India that involves swishing oil around the mouth. Because of the purported health benefits of oil pulling, some people are learning how to oil pull with coconut oil or other oils.

Oil pulling involves swishing oil around the mouth. It is like using mouthwash, but for a longer period.

Although it does not replace brushing, flossing, and other oral care methods, it is easy to fit oil pulling into an oral health routine.

Read on to learn how to do an oil pull. We also examine what researchers and practitioners say about possible benefits and other considerations.

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People often perform oil pulling using coconut oil, which is easily available at grocery stores and online. Coconut oil is absorbable, and it has several recognized health benefits, including reducing inflammation and fighting harmful oral bacteria. It is also edible, so there are few risks for oral use.

To try oil pulling with coconut oil, people can follow the steps below:

  1. Place a tablespoon of coconut oil in the mouth. Anyone who does not like the taste might try sesame oil or olive oil.
  2. Sitting upright or standing, swish the oil around the mouth for 15 to 20 minutes. If keeping the oil inside the mouth is difficult, start with 5 or 10 minutes and slowly increase the duration. It is essential to keep swishing and breathe through the nose.
  3. Once done, spit the oil into the garbage — spitting it into the sink or toilet can lead to clogging. Do not swallow the oil.

Most guides suggest brushing the teeth immediately afterward. Others say that it is better to wait a bit to promote the retention of good bacteria and the rebalancing of the oral microbiome.

In any case, use a different toothbrush after oil pulling to the one used for daily teeth cleaning.

Benefits of oil pulling with coconut oil may include:

Killing harmful bacteria in the mouth

The mouth contains a diverse population of bacteria. Some are harmful and may lead to tooth decay, bad breath, and gum disease.

A 2022 meta-analysis found that oil pulling reduced salivary bacterial colony count, in comparison to control groups that did not engage in oil pulling. However, the authors also highlighted that further high quality studies are necessary to establish the potential health benefits of oil pulling.

A 2023 systematic review concluded that possible benefits of oil pulling include improving gum health and reducing the level of Streptococcus mutans bacteria in the mouth. However, the authors also highlighted that there was a low level of certainty in the evidence.

Reducing bad breath

Bad breath generally results from a buildup of bacteria in the mouth. This may be related to poor oral hygiene, infection, or gum disease.

Older research included in a 2017 article found that oil pulling with sesame oil may be as effective against bad breath and associated pathogens as chlorhexidine mouthwash.

Preventing cavities

Cavities stem from tooth decay. They result from bacterial buildups, poor oral hygiene, and sugar consumption. Plaque is a coating of bacteria, saliva, and food particles. It coats the teeth and can damage the enamel, eventually causing cavities.

According to older 2016 research, oil pulling may reduce the population of cavity-causing bacteria in the mouth. With brushing and flossing, oil pulling may be another way to support oral health.

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Reducing inflammation and improving gum health

The bacteria in plaque can contribute to gingivitis, which is the medical term for inflammation of the gums. Gingivitis causes redness and swelling in the gums. It can also cause the gums to bleed easily.

Research included in a 2018 article suggests that coconut oil can reduce inflammation. However, this research focused on applying coconut oil to help with skin conditions.

In addition, according to a small older 2015 study and another 2020 study, oil pulling with coconut oil can reduce plaque formation and help prevent plaque-induced gingivitis.

Whitening the teeth

No conclusive scientific evidence has confirmed that oil pulling can whiten the teeth. However, anecdotal evidence suggests that it may clear stains from the teeth’s surfaces. There is little risk in trying to whiten the teeth in this way.

It is not safe for people with allergies to coconuts or coconut oil to try this technique with coconut oil.

In some cases, if a person swallows the coconut oil, they may experience mild diarrhea.

Additionally, a 2020 systematic review found that a small amount of research described cases of lipoid pneumonia in people who regularly oil pulled. However, further research into this adverse effect is necessary, as there has been no definitive evidence that oil pulling is the cause.

People should note that oil pulling does not replace brushing, flossing, or other oral care techniques.

There is limited scientific evidence of some benefits of oil pulling with coconut oil. However, high-quality evidence is somewhat lacking.

Oil pulling remains a simple, often affordable, and generally safe technique to add to an oral health routine.