Hello there! I am Dr. Bruce Vafa, and today I want to talk to you about a trend that seems to be everywhere lately. You might have seen it on social media or heard your friends talking about it at the gym. It involves waking up, grabbing a spoon, and swishing oil around in your mouth. Yes, I am talking about oil pulling.
As a dentist, I have patients ask me about natural remedies all the time. Everyone wants a brighter smile and healthier gums without using harsh chemicals. I completely understand that desire. However, with so much information floating around the internet, it can be hard to tell what is real and what is just a myth. Is this ancient practice a miracle cure, or is it just a waste of time?
In this guide, I am going to break down the science, the method, and the results. We are going to look specifically at coconut oil pulling, as that is the most popular and effective version of this method. Let’s separate the facts from the fiction together.
What Exactly Is Oil Pulling?
Before we dive into the deep end, let’s cover the basics. Oil pulling isn’t a new invention by a TikTok influencer. It is actually an ancient Ayurvedic dental technique that dates back thousands of years, originating in India. The traditional name for it is “kavala” or “gundusha.”
The concept is surprisingly simple. You take a tablespoon of edible oil and swish it around your mouth—pulling it between your teeth—for anywhere from 15 to 20 minutes. The idea is that the oil acts like a magnet for bacteria, toxins, and debris. When you spit the oil out, you are theoretically spitting out all those bad things with it.
While traditional Ayurveda used sesame oil, modern oil pulling has shifted largely toward coconut oil. Why? Well, mostly because it tastes better, but also because of its unique chemical makeup.
Why Coconut Oil Pulling Is the Gold Standard
If you look up oil pulling today, you will almost exclusively see people recommending coconut oil pulling. This isn’t just a matter of preference; there is some real science behind why coconut oil is the preferred choice for your oral health.
Coconut oil contains a high amount of something called lauric acid. Lauric acid is a medium-chain fatty acid that makes up about 50% of coconut oil. Why does this matter for your teeth? Because lauric acid is known for having strong antimicrobial and anti-inflammatory properties.
When you use coconut oil, the lauric acid reacts with the alkalis in your saliva. This reaction creates a soap-like substance (a process called saponification). This “soap” helps scrub your teeth and gums, reducing the stickiness of plaque and making it harder for bacteria to cling to your tooth surfaces.
Fact vs. Fiction: The Truth About Oil Pulling
Now, let’s get to the meat of the matter. I want to address the most common claims I hear in my office and tell you which ones hold water and which ones are just hype.
Fiction: Oil Pulling Cures Cavities
I hate to be the bearer of bad news, but coconut oil pulling cannot reverse a cavity that already exists. Once the structure of your tooth is decayed, no amount of oil will grow that enamel back. You will still need to come see me or your local dentist to get that treated.
However, it can be a great tool for prevention. By reducing the bacteria that cause acid attacks, you lower your risk of getting new cavities in the future.
Fact: It Significantly Reduces Oral Bacteria
This is absolutely true. Our mouths are home to billions of bacteria. Some are good, but others, like Streptococcus mutans, are the main culprits behind tooth decay and gum disease.
Data Point 1: According to research published in the National Institutes of Health (NIH), a study involving 60 subjects showed a statistically significant reduction in Streptococcus mutans count in plaque and saliva as early as one to two weeks into an oil pulling routine.
For more detailed scientific reading on this, you can check out this article from the National Center for Biotechnology Information (NCBI).
Fiction: It Whitens Teeth Like Bleach
I see many claims that oil pulling will give you a Hollywood white smile in a week. This is fiction. Oil is not a bleaching agent like hydrogen peroxide. It cannot change the natural shade of your tooth enamel.
However, there is a nuance here. Because oil pulling is excellent at removing plaque and surface stains caused by coffee or tea, your teeth may appear brighter and cleaner. It restores your natural brightness, but it won’t bleach them.
Fact: It Helps with Bad Breath (Halitosis)
Bad breath is usually caused by the waste products of bacteria hiding on your tongue and in your gums. Since coconut oil pulling is effective at trapping and removing these bacteria, it is a very effective natural remedy for halitosis. Many of my patients report waking up with much fresher breath after incorporating this into their nightly or morning routine.
Fact: It Improves Gum Health
Gingivitis (gum inflammation) is caused by plaque buildup. Since oil pulling reduces plaque, it naturally reduces gum inflammation.
Data Point 2: In comparative studies, adolescents who practiced oil pulling alongside brushing showed a 50% reduction in gingival (gum) indices and plaque scores after 30 days, performing almost as well as medical-grade chlorhexidine mouthwash but without the side effects of staining.
Visualizing the Benefits
To help you understand how this works over time, I have put together a simple chart representing the reduction of bacterial load in the mouth over a typical 30-day period when incorporating oil pulling.
Average Bacterial Load Reduction with Coconut Oil Pulling
(Percentage of harmful bacteria relative to baseline)
Day 0
Day 7
Day 14
Day 30
*Based on aggregate data regarding plaque index scores.
How to Perform Coconut Oil Pulling Correctly
If you want to experience these benefits, technique matters. You cannot just rinse for thirty seconds and expect a miracle. Here is the step-by-step method I recommend to my patients.
Step 1: Preparation
First, buy high-quality, organic, virgin coconut oil. It is solid at room temperature, which is normal. Put about one tablespoon into your mouth. If you have a smaller mouth or a strong gag reflex, start with a teaspoon.
Step 2: Liquify and Swish
The oil will melt quickly once it is in your mouth. Now, start swishing. Push and pull the oil through your teeth. Move it side to side and front to back. Do this gently; your jaw should not get tired. If your jaw hurts, you are working too hard.
Step 3: Timing is Key
This is the hard part for beginners. You need to aim for 15 to 20 minutes. Why so long? Because that is how long it takes for the oil to effectively trap the bacteria and break through the plaque biofilm. I suggest doing this while you are in the shower, checking emails, or making your bed.
Step 4: Spit Responsibly
Do not swallow the oil! It is now full of the bacteria and toxins you just pulled off your teeth. Also, do not spit it into the sink. Coconut oil solidifies when it cools down, and it will clog your pipes very quickly. Spit it into a trash can or a paper towel.
Step 5: Rinse and Brush
Rinse your mouth well with warm water. Afterward, brush your teeth as you normally would. This removes any remaining oil residue and leaves your mouth feeling incredibly clean.
Who Should Try This?
Honestly, almost anyone can benefit from coconut oil pulling. It is safe for children (provided they are old enough not to swallow the oil), pregnant women, and the elderly. It is a holistic, non-invasive way to boost your oral hygiene.
However, if you have an active infection or severe tooth pain, do not rely on oil alone. Please come to the clinic. Oil pulling is a maintenance strategy, not emergency medicine.
Common Myths and Safety Concerns
I want to address a few safety concerns. Some people worry that oil pulling releases heavy metals from amalgam fillings. There is currently no scientific evidence to support this claim. It is generally considered safe for people with fillings, crowns, and veneers.
Another myth is that you should stop brushing and flossing if you start oil pulling. Please, never do this! Mechanical brushing and flossing are the only ways to physically dislodge food particles and stubborn tartar. Think of oil pulling as a supplement—like taking vitamins—not a meal replacement.
Frequently Asked Questions
Can I use other oils besides coconut oil?
Yes, traditionally sesame oil was used. Olive oil and sunflower oil are also options. However, I specifically recommend coconut oil pulling because of the lauric acid, which provides superior antimicrobial benefits, and most people find the taste much more pleasant.
When is the best time to do oil pulling?
The best time is first thing in the morning, on an empty stomach, before you drink water or brush your teeth. This is when the bacterial count in your mouth is at its highest.
Will oil pulling clog my drains?
Yes, it absolutely can. Coconut oil becomes a solid below 76 degrees Fahrenheit. If you spit it into your sink or toilet, it can harden and cause blockages. Always spit the used oil into a trash bin.
How long until I see results?
Most patients notice that their teeth feel smoother and their breath is fresher after just a few days. For gum health improvements, like reduced bleeding or inflammation, it typically takes about 30 days of consistent practice.
Final Thoughts on Your Oral Health Routine
Incorporating coconut oil pulling into your daily routine can be a fantastic way to improve your oral health naturally. It is affordable, easy to do, and backed by enough science to show that it effectively reduces harmful bacteria and plaque.
While it is not a magic wand that cures everything, it is a powerful ally in the fight against gum disease and bad breath. I personally use it, and I have seen great results in many of my patients who do the same. Just remember, it works best when it is part of a complete routine that includes brushing twice a day, flossing, and regular check-ups with me or your dentist.
If you are ready to take your smile to the next level, grab that jar of coconut oil and give it a try. Your gums will thank you!
