Oil pulling: what it can do, what it can't, and how to do it safely

Last checked: November 2026. Written by Clockwork, which is making an oil pulling blend. This page isn't medical advice.

The short answer

Oil pulling means swishing a spoonful of oil around your mouth for several minutes, then spitting it out. It comes from Ayurveda, where it is called kavala or gandusha. Small studies suggest it may reduce plaque, gum inflammation and the bacteria linked to bad breath when added to normal brushing. The studies are small and short, so treat it as an extra step, never a replacement for brushing, cleaning between teeth or a good toothpaste.

What oil pulling is

You take about a tablespoon of edible oil, usually coconut or sesame, and swish it slowly between your teeth and around your mouth, then spit it out. The oil mixes with saliva and turns thin and milky. The idea is that the oil loosens plaque and food debris and picks up bacteria, which you then spit away.

What the studies say

Study What it found Worth knowing
Woolley et al., 2020 (Heliyon), systematic review of coconut oil pulling Oil pulling with coconut oil may reduce plaque, gingivitis and oral bacteria The studies were small, short and at high risk of bias; the authors called for better trials
Peedikayil et al., 2015 (Nigerian Medical Journal) Plaque and gingivitis scores fell over 30 days of coconut oil pulling Small, with no control group
Asokan et al., 2009 (Indian Journal of Dental Research) Sesame oil pulling reduced plaque and gingivitis, as did chlorhexidine mouthwash, the comparison Small, short trial in adolescents

The fair reading: there is a plausible effect on plaque and gums, it is modest, and the evidence is early. Dental associations don't recommend oil pulling in place of brushing and cleaning between teeth.

What oil pulling can't do

  • It doesn't replace brushing, cleaning between teeth or a toothpaste that helps remineralise enamel.
  • There is no good evidence that it whitens teeth, "detoxes" the body or treats any illness.
  • It doesn't fix the cause of bad breath that comes from gum disease or a coated tongue. See a dentist for that.

How to do it safely

  1. Use about one tablespoon of edible oil. Coconut oil is solid below about 24°C; it melts in your mouth.
  2. Swish gently for 5 to 10 minutes to start. Some people work up to 15 or 20. Pull it between your teeth; no need to gargle.
  3. Spit it into a bin, not the sink. Oil can set and block drains.
  4. Don't swallow it. It carries what it has picked up.
  5. Rinse with water, then brush as normal.
  6. Not for young children, or anyone who might choke or breathe it in. Breathing oil into the lungs is rare but can cause a serious pneumonia.

Where Clockwork fits

Clockwork Oil Pulling, coconut and mint, is coming soon as N°0 Pull, the first step of our ritual before you brush. It carries nanoXIM hydroxyapatite, the mineral in our toothpaste, between the teeth, where bristles struggle to reach. It is an extra step, not a replacement for brushing. See also: when a mouthwash helps.

Questions people ask

How long should you oil pull for?

Most studies used 10 to 20 minutes. Start with 5 to 10 minutes and build up if it suits you.

Should I oil pull before or after brushing?

Before. Spit out the oil, rinse with water, then brush.

Which oil is best for oil pulling?

Most studies used coconut or sesame oil. Use an edible oil you're happy to have in your mouth.

Is oil pulling safe every day?

For most adults, yes, done as above. Don't swallow the oil, and don't let it replace brushing. Ask your dentist if you have gum disease or other dental problems.

Sources

  1. Woolley J, et al. The effect of oil pulling with coconut oil to improve dental hygiene and oral health: a systematic review. Heliyon 2020;6(8):e04789.
  2. Peedikayil FC, Sreenivasan P, Narayanan A. Effect of coconut oil in plaque related gingivitis: a preliminary report. Niger Med J 2015;56(2):143–147.
  3. Asokan S, et al. Effect of oil pulling on plaque induced gingivitis: a randomized, controlled, triple-blind study. Indian J Dent Res 2009;20(1):47–51.