Oil pulling is the self-care practice of cleaning the mouth with oil. It involves placing a tablespoon of edible oil (such as sesame or coconut) in your mouth, swishing for up to 20 minutes, and then spitting it in the trash (to avoid clogging pipes). This health ritual is credited to ayurveda, an ancient medical system from India that dates back about 5,000 years, per a review published in the International Journal of Health Sciences.
According to ayurvedic texts, it’s thought that oil pulling (in Sanskrit: kavala graha or kavala gandusha) creates a healthier mouth and boosts wellness.
“Oral health is related to the health of the whole body, so when we take care of the mouth with oil pulling, we [may] support our overall health,” says Larissa Hall Carlson, an ayurvedic practitioner in Manchester, Vermont.
Additionally, according to ayurvedic texts, it’s believed that oil pulling may help manage and prevent physiological health complaints such as headaches, asthma, and diabetes, per the aforementioned research review. Yet currently, high-quality clinical medical research on these benefits is lacking.
Oil pulling isn’t recommended as a dental hygiene practice by the American Dental Association (ADA), and it’s not a substitute for brushing twice a day for two minutes with fluoride toothpaste and flossing once daily (the ADA's recommendation).
But, as part of a brushing and flossing routine, does oil pulling fulfill ayurveda's promises? Here’s what experts and limited research say about a handful of potential health perks.
1. May Kill Harmful Bacteria in the Mouth
Your mouth is home to about 700 species of bacteria and fungi, per the National Institutes of Health (NIH). Some are helpful, and others — such as Streptococcus mutans — can cause tooth decay, dental caries, and periodontal disease (gum disease).
Some research suggests that oil pulling may help you get rid of this harmful bacteria. In one study published in 2019, adolescents who practiced oil pulling with sesame oil significantly lowered their Streptococcus mutans count after 15 days. That said, their results were similar to those of students who used antibacterial mouthwash.
Another study found similar benefits with coconut oil: Young adults who pulled with coconut oil and those who rinsed with antibacterial mouthwash significantly reduced oral bacteria after two weeks.
Though many theories exist for how oil pulling works, the exact mechanism of action is not known. Some theories include: The oil produces a soap-like effect and cleans the teeth and gums; the oil reduces plaque buildup and makes it harder for bacteria to stick; the oil may have an antioxidant or antibiotic-like effect, as described in the Journal of Traditional and Complementary Medicine and the aforementioned International Journal of Health Sciences review.
Still, the studies are relatively small, including only 75 adolescents (sesame oil) and 60 young adults (coconut oil), and come from India, where ayurvedic practices are more common and accepted. This makes it tricky to apply the findings to larger populations across varying age groups.
2. May Keep Gums Healthy
By potentially cleaning harmful bacteria from your mouth, oil pulling may help keep your gums healthy. It might even improve gum health if you have a mild form of gum disease known as gingivitis.
Gingivitis happens when plaque and bacteria build up and cause infection, resulting in red, swollen, bleeding gums, per Cleveland Clinic. If left untreated, gingivitis can lead to a more severe type of gum disease known as periodontitis.
Gingivitis treatment typically includes rinsing with an antimicrobial mouthwash, but swishing oil may have similar effects. For example, one study in adolescents with gingivitis reveals that pulling with coconut oil significantly reduced plaque after one month.
As John Douillard, a doctor of chiropractic and a certified ayurvedic practitioner in Niwot, Colorado, explains, oil can become a powerful antiviral and antibacterial agent when it mixes with the digestive enzymes in your mouth. Coconut oil, for one, contains lauric acid, a fatty acid that morphs into an antimicrobial and anti-inflammatory substance when mixed with saliva, Douillard notes.
Research suggests that the anti-inflammatory properties of oil may also improve gingivitis-related inflammation. In a study, children with gingivitis who pulled with sesame oil experienced similar improvements in gum inflammation and plaque after one month as those who used antibacterial mouthwash and probiotic mouthwash.
More research is needed, and in varying age groups, to understand if and how oil pulling might keep your gums healthy.
