You’ve probably heard of oil pulling—an ancient Ayurvedic practice that’s gained popularity in modern wellness circles. But what is it exactly, and can it really improve your oral health?
Let’s unpack the facts, separate the myths, and explore how oil pulling can (and can’t) support your oral health.
What Is Oil Pulling?
Oil pulling involves swishing a tablespoon of oil in your mouth for 15–20 minutes, usually first thing in the morning. Coconut, sesame, and black seed oil are the most commonly used. The idea is that the oil binds to bacteria, toxins, and debris, which are then expelled when you spit the oil out.
What the Research Says
Recent studies suggest oil pulling can:
- Reduce plaque and gingivitis: Coconut and sesame oils have been shown to reduce harmful oral bacteria, with results similar to antiseptic mouthwash (Asokan et al., 2009; Woolley et al., 2020).
- Support a healthier oral microbiome: Coconut oil contains lauric acid, known for its antimicrobial effects against Streptococcus mutans—a key contributor to tooth decay (Peedikayil et al., 2015).
- Freshen breath: Regular oil pulling may reduce odour-causing bacteria, helping to improve oral freshness.
While promising, these benefits should be viewed as complementary to, not a replacement for, professional dental care.
Busting the Myths
Let’s clear up some common misconceptions:
- Myth: Oil pulling can regrow tooth enamel
- Fact: Enamel can’t be regenerated once lost. Oil pulling can help reduce bacterial activity that may erode enamel, but it can’t rebuild it.
- Myth: You can skip brushing if you oil pull daily
- Fact: Brushing and flossing are essential. Oil pulling may help reduce bacteria, but it doesn’t physically remove plaque or food particles.
- Myth: You don’t need to see a dentist if you oil pull
- Fact: Oil pulling doesn’t replace dental exams or cleanings. It won’t detect cavities, gum disease, or oral cancer.
Which Oil Is Best?
Here’s a quick comparison of popular oils:
Oil Pulling: Types of Oils Compared
| Oil Type | Pros | Cons |
|---|---|---|
| Coconut Oil | Pleasant taste Strong antibacterial (lauric acid) May help whiten teeth |
Solid at room temp Can clog drains |
| Sesame Oil | Well studied Effective at reducing plaque and gingivitis |
Stronger taste |
| Black Seed Oil | Contains thymoquinone with antimicrobial effects | Limited research for oil pulling Bitter taste |
How to Oil Pull Safely
- Use 1 tablespoon of your chosen oil
- Swish for 15–20 minutes gently (don’t gargle)
- Spit into a bin, not the sink (especially with coconut oil)
- Rinse with warm water, then brush as normal
Oil pulling is generally safe, but don’t overdo it. Start with 5–10 minutes if you’re new to it, and stop if you experience jaw fatigue or irritation.
Should You Try Oil Pulling?
If you’re curious, oil pulling can be a great complement to your daily routine—especially if you’re looking for natural ways to support your oral microbiome and breath freshness. Just remember, it’s not a magic bullet.
A holistic dental routine includes:
- Daily brushing and flossing
- A balanced, low-sugar diet
- Regular check-ups and cleanings with your dentist
At Mentone Family Dentist, we support integrative approaches that align with your health goals. If you're exploring natural oral health practices, our team can help guide you with evidence-based advice.
Book a free consultation today here or call (03) 9583 4181 to speak with our friendly team.