Is it just me, or do you also hate it when actors in movies start kissing immediately after waking up? I get that it’s supposed to be effortlessly romantic, but I can’t help but sit there there, thinking, their breath must stink. I could be wrong—maybe their characters simply greet the day naturally minty-fresh.
Or perhaps they’ve been oil pulling.
For the unfamiliar, oil pulling is an oral hygiene technique that’s been around for centuries, and supposedly helps to fight cavities, gets rid of bad breath, and whitens your teeth. “It’s become this pop culture phenomenon that’s taken off in the last few years, with influencers and celebrities deeming it a natural alternative to traditional oral care products like mouthwash and even teeth-brushing,” explains Marina Gonchar, DMD and owner of Skin to Smile.
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Sure, it’s trending on TikTok, but does it work? I had to find out, so I went straight to the real experts—dentists—to learn exactly what oil pulling is and if it actually does a damn thing. Morning breath, be damned.
Meet the experts: Marina Gonchar, DMD, is a board-certified orthodontist and owner of Skin to Smile. Samantha Rawdin, DMD, is a board-certified prosthodontist at Gallery57Dental.
What is oil pulling?
“Oil pulling is the act of swishing some type of oil in your mouth for 10 to 20 minutes and then spitting it out,” says Samantha B. Rawdin, DMD, a board-certified prosthodontist at Gallery57Dental. Think of it like using mouthwash, but for a much longer time—the oils typically used are packed with antibacterial properties that help minimize the harmful bacteria that cause cavities, bad breath, and plaque buildup.
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The most common oils swished during an oil pulling sesh are coconut, sesame, sunflower, and olive oil. The choice is basically yours—and really comes down to personal preference.
Some things to consider: Along with its antibacterial and antifungal properties, coconut oil has the mildest flavor which only adds to its popularity. On the opposite end of the spectrum is sesame oil, which contains many “antioxidants and anti-bacterial properties that are helpful in supporting oral health,” says Dr. Gonchar, but has a reputation for having a stronger taste that can be off-putting to some. “Sunflower oil and olive oil also both have antioxidant, antibacterial, and anti-inflammatory properties,” she adds.
What are the benefits of oil pulling?
While the thought of gargling with oil might seem flat-out gross to some, there are proven benefits for incorporating this practice into your oral hygiene routine.
- Decreases cavities: Cavities aren’t just caused by eating too much candy—they can also be caused by an imbalance of bacteria in the mouth. “Oils used for oil pulling tend to have antibacterial properties, and over time, can help improve the balance of the oral microbiome, leading to fewer cavities,” says Dr. Rawdin. But don’t abandon your toothbrush and floss just yet. While oil pulling certainly isn’t harmful and can be an addition to your oral health routine, it’s ability to reverse tooth decay is often overstated. “Tooth decay that penetrates the outer enamel layer is irreversible and must be addressed with a dental visit,” says Dr. Gonchar.
- Improves gum health: The same antibacterial properties in many of the oils used for oil pulling can also potentially curb gum disease. The practice may even help reduce plaque formation which leads to healthier gums and a healthier mouth. “Coconut oil contains lauric acid which has antibacterial, anti-fungal, and anti-inflammatory properties,” says Dr. Gonchar. Additionally, sesame oil may diminish free radical damage to oral tissue and has antibacterial properties against S. mutans and Lactobacilli bacteria. Sunflower oil has also been shown to reduce gingivitis and plaque. (Again, it’s no substitute for good oral hygiene.)
- Improves dental and general health: “The oral cavity is a gateway to the rest of the body—when systems in the mouth are in check, this can translate to better overall health,” explains Dr. Rawdin. As a possible entry point for pathogens, your gums, which are incredibly vascular, can provide a fast track for bacteria to enter the bloodstream and make its way to other organs in your body. One study linked periodontal disease to cardiovascular disease, while a separate study claims that treating and preventing cavities (and periodontal disease) has been shown to significantly reduce the risk of both diabetes and heart disease.
- Improves breath: If you frequently experience bad breath, bacteria is usually the culprit. Swishing an edible oil around in your mouth that targets sulfur-producing microbes may help, says. Dr. Gonchar.
Can anyone oil pull?
Pretty much. Oil pulling certainly isn’t harmful and can be a low-risk way to boost oral health. However, because it does involve swishing for 10 to 20 minutes, it’s not recommended for anyone with TMJ-related disorders, jaw pain, or facial muscle soreness since it can exacerbate those issues.
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Children who may accidentally swallow the oil should probably also steer clear, as the ingestion of large amounts of oil can cause an upset stomach. There have also been reports of lipoid pneumonia in patients who oil pull, which is when the oil gets into the lungs, causing aspiration. “Though rare, it can lead to serious complications,” Dr. Rawdin explains.
How do you oil pull?
Oil pulling is just like using mouthwash, but there are some slight differences to keep in mind. So, here’s the step-by-step.
- Before brushing your teeth in the morning, take about 1 tbsp of an edible oil and put it in your mouth.
- Swish the oil in your mouth (like mouthwash) for as little as 10 minutes and up to 20 minutes, taking care not to swallow it.
- After swishing, spit the oil out. Many experts recommend spitting the oil into the trash to prevent it from clogging your drains over time.
- You can then proceed with the rest of your oral care routine like flossing and brushing your teeth to remove any residual bacteria, debris, and oily residue.
- On average, this can be done once a day and three to four times a week.
Do dentists recommend this?
There’s no harm in trying, but no dentist will tell you that it can replace traditional oral hygiene. “I personally do not have any issue when a patient tells me that they use oil pulling as part of their oral hygiene routine, because these patients–generally speaking– have pretty healthy gums,” says Dr. Rawdin. “I also don’t actively advocate for it—my feeling is that if you can find the time to swish oil around your mouth for 20 minutes, I’d rather you spend two minutes mindfully brushing and another 30 seconds flossing. There’s no definitive evidence that oil pulling has a statistically significant positive effect on mitigating oral or systemic diseases. ”
In other words, keep that toothpaste handy, friends.
This article originally appeared in Women’s Health U.S.
