Oil pulling, an ancient Indian folk remedy, is gaining popularity for its claimed benefits in improving oral health, freshening breath, and even whitening teeth. But does it live up to the hype?

Oil pulling involves swishing oil around your mouth for about 10–15 minutes, similar to using mouthwash. The main goal is to reduce harmful bacteria in your mouth, which can lead to problems like bad breath, gum inflammation, cavities, and gum disease. While plaque on your teeth is normal, it can cause issues if it builds up.

Coconut oil, particularly extra-virgin coconut oil, is often the oil of choice for this practice.  Coconut oil is rich in lauric acid, which has powerful antimicrobial properties. Studies have shown that regular oil pulling with coconut oil can reduce harmful bacteria like Streptococcus mutans, a major contributor to plaque and tooth decay. In fact, a 2016 study showed that oil pulling significantly decreased the number of these bacteria in as little as two weeks.

Beyond bacteria, oil pulling can also help with plaque buildup and gingivitis. Research from 2020 found that coconut oil effectively reduced plaque accumulation, and another study in 2017 found that it was just as effective as a placebo in reducing plaque.

Although more studies are needed, oil pulling, especially with coconut oil, shows promising potential for improving oral health. With consistent use, you may notice fresher breath, healthier gums, and a cleaner mouth overall.