Science Behind Oil Pulling | What Research Actually Shows

You’ve seen the claims — swish coconut oil for twenty minutes and watch toxins leave your body. Researchers digging into the science behind oil pulling have found something more modest: measurable reductions in oral bacteria, but no proof it whitens teeth, prevents cavities, or detoxifies anything. The American Dental Association does not recommend it as a substitute for brushing and flossing.

Here is what the actual studies say, what oil pulling can and cannot do, and how to do it safely if you choose to try it.

Does Oil Pulling Actually Reduce Bacteria?

Yes. A PMC meta-analysis of seven clinical studies found that oil pulling significantly reduces salivary bacterial colony counts compared to water or chlorhexidine mouthwash, with a mean difference of 17.55. The same analysis found no significant difference in plaque index or gingival index scores, meaning oil pulling lowers bacterial numbers but does not remove established plaque.

A 40-day regimen of oil pulling resulted in an average 20 percent reduction in total microbial count. Studies specifically note reductions in Streptococcus mutans, the primary bacteria behind tooth decay, with caries susceptibility moving from “marked” to “slight” in some participants.

What The Research Actually Says About Oil Pulling

The qualified answer: oil pulling reduces bacteria, but the overall quality of the evidence is rated as “very low” by major reviews. A 2018 review from the Centre for Evidence-based Medicine at the University of Oxford concluded there is “not enough information” to decide on daily use. The British Dental Journal characterized claims of detoxification and cancer treatment as “pseudoscience quackery.”

Here is where the evidence stands for each common claim:

Which Oil Should You Use For Oil Pulling?

The three edible oils used in traditional and modern oil pulling are coconut, sesame, and sunflower. Coconut oil is the most popular choice because it contains lauric acid, a fatty acid with demonstrated antibacterial activity against Candida albicans and Streptococcus mutans. Extra-virgin coconut oil is preferred for retaining this property.

Sesame oil shows similar activity against S. mutans and Lactobacilli and has been used in Ayurvedic practice for centuries. Sunflower oil is a lighter alternative with a milder taste.

If you want to try coconut oil — the most widely recommended option — see our tested roundup of the best coconut oils for pulling for specific product recommendations.

How To Oil Pull The Right Way

The technique matters more than most articles admit. Here is the standard protocol verified by dental sources:

1. Measure 1 tablespoon (15 mL) of oil. If using coconut oil, let it melt in your mouth first — oral warmth softens it in about 30 seconds.
2. Swish the oil gently between your teeth and around your mouth for 15 to 20 minutes. Do not swallow the oil; it contains the bacteria you just pulled off your teeth.
3. Spit the oil into a trash can, not a sink or toilet. Oil solidifies at room temperature and will clog pipes over time.
4. Rinse your mouth with water and brush your teeth immediately afterward.

A 40-day regimen of daily pulling showed a 20 percent average reduction in total bacterial count. The key constraint is duration: pulling for less than 15 minutes may not achieve meaningful bacterial reduction, and the full 20 minutes is the standard upper limit.

What Are The Real Risks Of Oil Pulling?

Oil pulling is generally safe for most people when done correctly, but there are documented risks:

• Lipoid pneumonia: A 2015 study documented two cases where oil was accidentally inhaled into the lungs. Do not oil pull if you have a strong gag reflex or difficulty controlling the oil.
• TMJ strain: The repetitive swishing motion can strain the jaw muscles, especially in people with bruxism (teeth grinding) or preexisting TMJ issues.
• Upset stomach: Swallowing oil can cause nausea, diarrhea, or stomach discomfort.
• Plumbing damage: Oil solidifies in pipes. Always spit into the trash.
• Allergic reactions: Rare, but possible with any edible oil.

What Major Health Organizations Say About Oil Pulling

The American Dental Association states there are “no reliable scientific studies” supporting claims that oil pulling reduces cavities, whitens teeth, or improves oral health. The ADA does not recommend oil pulling in any form.

The British Dental Journal published a review in 2018 that called detoxification claims “pseudoscience quackery.” The University of Oxford’s Centre for Evidence-based Medicine concluded the same year that there is “not enough information” to recommend for or against daily use.

The consistent message from every major health authority: oil pulling is not a substitute for brushing twice daily with fluoride toothpaste, flossing, and regular dental visits.

The Verdict On Oil Pulling

Oil pulling can reduce the bacterial load in your mouth — that much the evidence supports. It does not remove plaque, prevent cavities on its own, whiten teeth, or detoxify your body. The risks are low for most people if you follow the protocol correctly, but the health benefits are limited to the oral cavity and do not extend to systemic health.