Because oils such as coconut, sunflower and sesame are thought to have antimicrobial properties, swishing with these oils could, in theory, reduce the incidence of germ-related dental problems such as gingivitis and cavities.
Some research suggests oil pulling might have limited benefits for certain aspects of oral health. Yet experts caution it shouldn’t be used in place of standard dental hygiene practices such as brushing and flossing, and people should never opt for oil pulling as a replacement for evidence-based treatments for serious dental issues.
The evidence on oil pulling
The research on oil pulling is mixed, and there aren’t enough large-scale scientific trials to demonstrate that it can effectively promote dental health. One meta-analysis reported that while oil pulling may indeed reduce bacteria in the mouth, it doesn’t have a significant effect on plaque or gingivitis. Another analysis compared oil pulling to rinsing with an antimicrobial prescription mouthwash, chlorhexidine, and found that chlorhexidine was superior to oil pulling for reducing plaque and bacteria in the mouth. The overall quality of evidence was low, however.
Some dental trends, such as brushing with charcoal and lemon juice for whitening purposes, could pose significant harm to your teeth. By contrast, swishing food-safe oil in your mouth is unlikely to be detrimental, says Matthew J. Messina, a consumer adviser spokesperson for the American Dental Association and an assistant professor and clinic director at Ohio State Upper Arlington Dentistry in Columbus, Ohio.
“If a patient with excellent oral hygiene and healthy gums and teeth tells me they’re oil-pulling, there’s no reason to stop doing it,” he says.
But oil pulling may be risky if it’s done as a replacement for other dental best practices, such as brushing, flossing and visiting the dentist. While oil pulling may reduce overall bacteria in the mouth, Messina says, it’s likely not as effective as mechanical brushing in removing plaque from teeth. And swishing oil around probably won’t reach tight crevices between your teeth, where gingivitis-causing bacteria often linger. That’s why flossing is essential.
It’s also not a good idea to treat gum disease or cavities with oil pulling. “You can cause more harm than good by trying to treat things on your own,” says Amelia E. Hartzell, a dentist with UTHealth Houston School of Dentistry and UT Dentists. “It’s a better idea to talk to your dentist, who can help you.” Infections in your mouth, Messina adds, should be treated by a medical professional, who may suggest prescription antibiotics.
It may sound boring, but brushing and flossing are the most reliable ways to maintain oral health. If you want to mix it up, you can throw in a fluoride mouthwash, which studies show can reduce inflammation and bacteria if used properly.
Hartzell recommends twice-daily brushing with a soft-bristled brush and fluoride toothpaste, which strengthens the porous outer layer of your teeth to prevent cavities. Angle your brush toward your gum line and brush in small circles for two minutes. “An electric toothbrush can help with the motion, and all you have to do is angle it,” says Hartzell. Aim to floss at least once a day to remove soft food debris, or plaque, between teeth before it calcifies and causes gum disease or cavities.
Diet, Hartzell says, can also play a role in maintaining dental health. Cavity-causing bacteria feed on sugar, so try to reduce your overall sugar intake. When you do eat sugar, wait about 30 minutes before you brush your teeth to let your saliva dissipate the sugar on your teeth; Hartzell says sugar breaks down enamel, and brushing too soon could wear down your enamel faster. Carbonated beverages — even ones that don’t contain sugar — are known to break down enamel, which can increase your risk of cavities and cause teeth sensitivity.
See your dentist on a regular basis, too. While Messina says most people should get a dental exam and cleaning twice a year, people with dental problems may need to visit more often for treatment and preventive care. Either way, your dentist is the best resource for how to keep your mouth healthy. “Find a dental home, a place where you’re comfortable and get good, evidence-based advice,” says Messina. And if you love oil pulling, it’s unlikely to cause any harm — but you can also consider saving the cooking oils for cooking.
Copyright 2024, Consumer Reports Inc.
Consumer Reports is an independent, nonprofit organization that works side by side with consumers to create a fairer, safer, and healthier world. CR does not endorse products or services, and does not accept advertising. Read more at ConsumerReports.org.