Oil pulling may modestly reduce gum inflammation or plaque for some people, but the research is limited and low in certainty, and the American Dental Association does not recommend it. Treat it as an optional extra at most, never a replacement for brushing, flossing or dental care.

What is oil pulling?

Oil pulling is a traditional folk practice from India and southern Asia. You place about a tablespoon of edible oil, such as sesame, olive, sunflower or coconut, in your mouth and swish it around your teeth for anywhere from a few minutes to twenty minutes or longer, then spit it out.

It appears in Ayurveda as part of a morning routine, often alongside tongue scraping. The oil pulling modality page has more on how practitioners describe it.

What does the research say about oil pulling?

A 2016 systematic review of five randomized trials, with 160 participants in total, found that oil pulling may have beneficial effects on oral hygiene over short periods. The authors also noted that reporting quality varied and called for more rigorous trials.

A 2023 meta-analysis pooled 25 trials involving 1,184 people. Compared with non-chlorhexidine mouthwashes, oil pulling was associated with better gum scores. Chlorhexidine, an antiseptic mouth rinse, was more effective than oil pulling at reducing plaque. The reviewers rated the overall quality of the evidence as very low.

A broader 2026 review of traditional oral hygiene methods reported moderate reductions in microbial load and improved gum health with sesame or coconut oil pulling, but results varied compared with chlorhexidine, and the authors urged cautious interpretation.

The pattern is consistent. Results look promising in small, short studies, yet the studies are not strong enough to say how much oil pulling helps, or for whom.

What does the American Dental Association say?

The ADA states that there are currently no reliable scientific studies showing that oil pulling reduces cavities, whitens teeth or improves oral health and well-being. Based on that, it does not recommend oil pulling as a dental hygiene practice.

The ADA continues to recommend brushing twice a day for two minutes with fluoride toothpaste, cleaning between your teeth once a day and avoiding tobacco. Those basics are what protect teeth and gums, and oil pulling is not a substitute for them.

How do people do oil pulling?

If you decide to try it alongside normal care, a typical approach looks like this:

  • •Use a small amount of food-grade oil, roughly a teaspoon to a tablespoon.
  • •Swish gently, without straining your jaw. Many people start with a few minutes.
  • •Spit the oil into a trash can or compost, not the sink, so it does not clog your plumbing.
  • •Never swallow the oil, since it has been swished around your mouth.
  • •Rinse with water, then brush and floss as usual.

There is no evidence-based time or schedule, so keep it comfortable and stop if you feel unwell.

How does oil pulling compare with mouthwash?

In the 2023 meta-analysis, oil pulling was compared with both chlorhexidine and other mouthwashes. Against non-chlorhexidine rinses, it looked favorable for gum scores. Against chlorhexidine, it fell short on plaque. The 2016 review reported no significant differences between oil pulling and chlorhexidine mouthwash on several measures in a handful of small trials.

That mixed picture is why reviewers keep asking for larger, better-reported trials. A rinse your dentist recommends for a specific problem is still the better-supported choice.

Safety and who should check first

For most healthy adults, oil pulling is not known to be harmful when the oil is spat out. Some people report a tired jaw, an upset stomach or an unpleasant texture. Because studies have been short, long-term effects are not well studied.

Check with a dentist first if you have:

  • •bleeding or swollen gums, loose teeth, or persistent mouth pain
  • •difficulty swallowing or a risk of choking
  • •an allergy to the oil you plan to use

The biggest practical risk is substitution. Skipping brushing, flossing or checkups because oil pulling feels like enough could let problems go unnoticed.

How to find a practitioner

If the Ayurvedic side of oil pulling interests you, a practitioner can explain it within a wider daily routine and help you decide whether it suits you. Browse practitioners on Gyfts Explore, or read about Ayurvedic massage, another traditional self-care practice.

Related reading: tongue scraping benefits and how to do it covers the habit most often paired with oil pulling, and what happens during an Ayurvedic consultation shows where both fit in a wider routine.

For gum bleeding, tooth pain or breath changes, see a dentist first. A Gyfts practitioner can support your routine, but dental care remains the foundation.