Most dentists view oil pulling as an unproven practice that should never replace brushing and flossing. The American Dental Association does not recommend oil pulling as a dental hygiene practice, citing a lack of reliable scientific studies showing it reduces cavities, whitens teeth, or improves oral health. That said, a handful of small clinical trials have found some measurable benefits for gum health and plaque reduction, which is why the conversation is more nuanced than a flat “it doesn’t work.”
The ADA’s Official Position
The ADA’s stance is straightforward: there is not enough evidence to endorse oil pulling. The organization maintains that good oral health comes from brushing twice a day for two minutes with fluoride toothpaste, flossing once a day, and avoiding tobacco. No oil is on that list. The concern isn’t necessarily that oil pulling is harmful, but that people might use it as a substitute for habits that have decades of strong evidence behind them.
A review published in the British Dental Journal echoed this position, noting there is no evidence oil pulling can prevent cavities, detoxify the body, strengthen teeth, treat cancer, or reduce headaches, all claims commonly made online. The “detox” angle in particular, rooted in the Ayurvedic concept of drawing out toxins, has zero clinical support.
What the Small Studies Actually Show
While the ADA sees insufficient evidence overall, individual trials have produced some interesting results, particularly around gum inflammation and plaque. In one study, participants who swished coconut oil daily saw their gingival index (a measure of gum inflammation) drop from 0.91 at the start to 0.40 after 30 days. Their plaque scores fell from 1.19 to 0.39 over the same period, with a noticeable decline starting as early as day seven.
A randomized controlled trial in children aged 10 to 12 compared sesame oil pulling against chlorhexidine, a prescription-strength antimicrobial mouthwash widely considered the gold standard. Plaque scores in the sesame oil group dropped from 0.86 to 0.24, while the chlorhexidine group went from 0.87 to 0.18. The difference between the two was not statistically significant, meaning sesame oil performed about as well as the medicated rinse in that particular trial. A separate study by Asokan and colleagues reached the same conclusion: oil pulling with sesame oil was equally effective as chlorhexidine in reducing plaque-induced gingivitis.
These are small, short-term studies, which is precisely why dental organizations hesitate to draw broad conclusions from them. But the pattern across multiple trials is consistent enough that most dentists acknowledge oil pulling may offer some benefit for gum health, even if they stop short of recommending it.
Coconut Oil vs. Sesame Oil
Coconut and sesame oils are the two most commonly used and studied options. Both reduce plaque and gum inflammation in trials, and most head-to-head comparisons find them roughly equivalent. One 2018 study did find a more significant decrease in gingivitis severity with coconut oil, though other trials showed no meaningful difference.
The two oils work through slightly different mechanisms. Coconut oil is rich in lauric acid, a fatty acid with well-documented antimicrobial and anti-inflammatory properties. It also contains monolaurin, which is active against a range of pathogens including the bacteria most responsible for cavities. Sesame oil gets its antimicrobial and antioxidant activity from a different set of compounds. In lab testing, sesame oil showed antibacterial effects against the primary cavity-causing bacterium, while coconut oil was active against both that bacterium and a common fungal pathogen.
If you’re going to try oil pulling, either oil is a reasonable choice. Coconut oil has a milder taste that most people find more tolerable for the 15 to 20 minutes of swishing the practice calls for.
Effects on Bad Breath
A small randomized pilot trial tested oil pulling against chlorhexidine for halitosis over 14 days. Both groups saw reductions in clinician-rated breath scores, self-reported breath scores, and bacterial activity on the tongue. The results suggest oil pulling can temporarily improve breath freshness, likely by reducing the bacterial load that produces sulfur compounds. This makes sense given the plaque reduction seen in other trials, since the same bacteria often contribute to both gum disease and bad breath.
Claims With No Evidence
The modest plaque and gum findings are a far cry from the sweeping claims you’ll find on wellness blogs. There is no clinical evidence that oil pulling whitens teeth. The ADA specifically flags this as unproven. There is also no evidence it removes toxins from the bloodstream, treats systemic diseases, or strengthens tooth enamel. These claims trace back to traditional Ayurvedic medicine rather than clinical research, and no modern study has validated them.
Risks Worth Knowing About
Oil pulling is generally considered low-risk, but it is not risk-free. The most serious documented complication is lipoid pneumonia, a lung condition caused by accidentally inhaling oil into the airways. Two case reports describe this happening: a 66-year-old man who developed a dry cough after eight months of sesame oil pulling, and a 38-year-old woman who became short of breath after six months. Both were diagnosed with lipoid pneumonia after imaging revealed characteristic patterns in their lungs. In both cases, the patients reported occasionally aspirating (accidentally inhaling) the oil during the swishing process.
This is rare, but it highlights a real mechanical risk, especially for older adults or anyone with swallowing difficulties. If you do try oil pulling and find yourself gagging or accidentally inhaling the oil, that’s a sign to stop.
Where Most Dentists Land
The typical dentist’s advice on oil pulling comes down to a practical calculation. The small studies showing plaque and gum benefits are real but limited, involving few participants and short follow-up periods. Meanwhile, brushing with fluoride toothpaste and flossing have massive bodies of evidence behind them. If oil pulling replaces even one of those habits, you’re trading proven protection for something far less certain.
If you want to add oil pulling on top of your regular routine, most dentists won’t object. The likely benefit is modest, roughly comparable to adding an antimicrobial rinse. But it takes 15 to 20 minutes per session, which is a significant time commitment compared to a 30-second mouthwash swish. For most people, that time would be better spent making sure they’re actually brushing for a full two minutes and flossing thoroughly, habits that the majority of adults don’t consistently follow.