Coconut oil for teeth: what are the benefits of oil pulling?

Coconut oil is increasingly being promoted as a natural solution for looking after your teeth and gums. One of the most popular uses is the ‘oil pulling’ method, which is said to eliminate bacteria, freshen breath and even whiten teeth. But how effective are these benefits?

Although some studies suggest possible effects on bacterial plaque and gum inflammation, the scientific evidence remains limited. Find out how oil pulling works, what results you can expect and why this practice cannot replace the oral hygiene routine recommended by your dentist.

In short: what you need to know about oil pulling

• It is a traditional practice that involves swishing edible oil around the mouth.
• It may have certain effects on oral bacteria and the gums, but the clinical benefits have not been sufficiently demonstrated.
• It has not been proven to whiten teeth, it does not treat tooth decay, and it is no substitute for brushing with fluoride toothpaste. 

Oil pulling is a traditional oral hygiene practice that involves swishing edible oil around the mouth for a few minutes, followed by spitting it out. The method originates from the traditional Indian system of medicine, Ayurveda, and is practised using coconut, sesame or sunflower oil.

Coconut oil is popular due to its lauric acid content, a compound with antimicrobial properties that have been investigated in various studies. However, traditional use does not equate to clinically proven efficacy.

How might coconut oil act on oral bacteria?

Lauric acid in coconut oil has demonstrated antimicrobial activity under certain experimental conditions. Some small-scale clinical studies have observed a reduction in levels of Streptococcus mutans, a bacterium implicated in the development of tooth decay.

However, a reduction in certain bacteria does not automatically prove that coconut oil prevents tooth decay or treats gum disease. More extensive clinical research is needed to confirm these benefits.

Oil pulling is often associated with a reduction in bacterial plaque, improved gum health and fresher breath. Some studies have identified promising results, but the quality of the available evidence is still insufficient to support firm clinical recommendations.

Can it reduce bacterial plaque and bacteria in the oral cavity?

Some research has observed a reduction in certain oral bacteria following the use of oil pulling. However, the results regarding bacterial plaque are inconsistent, and the studies have methodological limitations.

Chlorhexidine, an antiseptic used in certain situations on the advice of a doctor, has been shown to be more effective at reducing bacterial plaque than oil pulling, according to a meta-analysis published in 2024.

Does coconut oil help reduce gum inflammation?

Some studies have observed improvements in certain indicators of gum inflammation, but the results are preliminary.

Oil pulling is not a validated treatment for gingivitis or periodontitis. If your gums are bleeding, inflamed or receding, a dental assessment is required to identify the cause and determine the appropriate treatment.

Can it combat bad breath?

Rinsing your mouth with coconut oil may provide a temporary feeling of freshness, but there is no solid clinical evidence that it effectively treats halitosis.

Persistent bad breath (halitosis) may indicate a build-up of bacterial plaque, gum disease or other problems that require medical assessment. 

There is no solid clinical evidence that coconut oil whitens teeth. Oil pulling has not been shown to alter the internal colour of the tooth and is not a substitute for teeth-whitening treatments.

The sensation of cleaner teeth after oil pulling should not be confused with actual whitening. Professional dental cleaning is recommended for removing tartar and some superficial stains, whilst teeth whitening uses specially formulated agents to lighten the natural shade of the teeth. 

If you’d like a whiter smile, a dental consultation can help you identify the cause of the discolouration and choose a suitable teeth-whitening method.

There is insufficient clinical evidence to suggest that oil pulling with coconut oil prevents the development of dental caries.

Tooth decay occurs when acids produced by bacteria in dental plaque cause the loss of minerals from the tooth structure. Although some studies have observed a reduction in certain bacteria through oil pulling, this finding does not confirm the prevention of tooth decay.

To protect your teeth, it is recommended that you brush twice a day with fluoride toothpaste, clean between your teeth, limit your intake of sugary foods and drinks, and have regular dental check-ups.

Coconut oil cannot cure an existing cavity and is not a substitute for dental treatment of tooth decay.

Oil pulling involves slowly swishing edible oil around your mouth. The steps below describe the usual practice, not a medical protocol with proven effectiveness.

Oil pulling step by step

1. Use a small amount of edible coconut oil. There is no clinically established optimal dose.
2. Gently swish the oil around your mouth, between your teeth, without vigorous movements or gargling.
3. Avoid swallowing or inhaling the oil. Stop the procedure if you experience any discomfort.
4. Spit the oil into a tissue or waste bin, not down the sink.
5. Continue with your usual oral hygiene routine, including brushing with fluoride toothpaste and flossing.

It is not necessary to add bicarbonate of soda, essential oils or other ingredients to practise oil pulling. Homemade mixtures are not recommended; they have no proven effectiveness and may cause irritation.

How long and how often should oil pulling be practised?

In traditional practice, oil pulling is carried out for approximately 5–20 minutes, often in the morning before brushing.

However, there is no standardised clinical protocol establishing the optimal duration or frequency. Practising it daily does not guarantee additional benefits and is no substitute for proper oral hygiene.

Although it is presented as a natural method, oil pulling is not without its risks. Tolerance varies from person to person, and certain conditions may make this practice unsuitable.

What side effects might occur?

Prolonged swishing may cause jaw discomfort or nausea. There is also a risk of hypersensitivity reactions or accidental aspiration of the oil.

In rare cases, the aspiration of oily substances can cause lipoid pneumonia, a potentially serious lung condition.

Who should avoid this practice?

Oil pulling is not recommended for young children or people with difficulty swallowing, a risk of aspiration or an allergy to the ingredient used.

It should also not be used to treat toothache, infections or bleeding gums, as it may delay seeking medical attention. 

Interest in natural methods of oral care is only natural, especially when they are presented as being simple, affordable and easy to incorporate into one’s daily routine.

However, in dentistry, the effectiveness of a method must be assessed on the basis of proven clinical results, not merely the properties of an ingredient or individual experiences.

In the case of oil pulling, the available research does not justify recommending it as a method of dental prevention or treatment. Coconut oil cannot treat tooth decay, dental infections, gingivitis or periodontitis.

Most importantly, complementary methods should not replace oral care with proven efficacy, nor should they delay seeking medical advice when symptoms arise. 

‘The fact that an ingredient has certain antibacterial properties does not automatically mean that it can prevent or treat dental conditions. In the case of oil pulling, the available studies are still insufficient to recommend this method in dental practice. Correct brushing, interdental hygiene and regular check-ups remain essential for the health of teeth and gums.”

Oil pulling can be regarded as a traditional complementary practice, but its benefits for oral health have not been sufficiently proven.

To protect your teeth and gums, proper oral hygiene and regular dental check-ups remain essential.

Book a dental appointment at DENT ESTET for advice tailored to your needs.

1. American Dental Association – Oil Pulling
2. Jong FJX, Ooi J, Teoh SL. The effect of oil pulling in comparison with chlorhexidine and other mouthwash interventions in promoting oral health: A systematic review and meta-analysis. Int J Dent Hyg. February 2024;22(1):78–94. doi: 10.1111/idh.12725. Epub 28 August 2023. PMID: 37635453.
3. American Dental Association – Do dentists think oil pulling is worth trying?