You've seen the videos: a spoonful of coconut oil, a long swish, and claims of whiter teeth, fresher breath, and a healthier mouth. It's an old idea making a comeback — and you might be wondering if you should try it.
Oil pulling comes from Ayurveda, traditional Indian medicine. For thousands of years, before modern toothpaste, people swished sesame or coconut oil through their teeth to help clean their mouths. The modern version is the same: swish 5 to 20 minutes, spit, then brush and floss.
What dentists are saying
CNN's Wellness team checked in with the American Dental Association for its Oct. 28, 2026 Fad Check.
Dr. Matthew Messina, ADA consumer advisor, summed it up: "There's no scientific evidence that oil pulling is beneficial, but there is also no evidence that it's detrimental."
The ADA notes there are no reliable studies showing oil pulling prevents cavities, whitens teeth, or improves overall oral health. Unlike some mouthwashes that contain fluoride or antibacterial ingredients, oil doesn't have those proven benefits.
Dentists say it's generally not harmful if you spit it out, but the real risk is using it instead of what we know works. If your gums are bleeding, swollen, or painful, you need care — not oil.
What PubMed studies actually found
The research is small and short, but here's the pattern:
2022 review of 9 trials (344 people): Oil pulling lowered bacteria counts in saliva, but didn't significantly improve plaque or gum scores.
2024 review of 25 trials (1,184 people) — the largest to date: Oil pulling showed a possible small benefit for gum health compared to water or plain rinses, but chlorhexidine was still better at reducing plaque. The evidence quality was rated as very low.
No study in PubMed shows it prevents cavities, whitens teeth long-term, or detoxes your body.
Should you try it?
Don't replace the basics: Brush twice a day with fluoride toothpaste and clean between teeth once a day.
If you want to try: Use about 1 tablespoon, swish 5-15 minutes, spit into the trash (it can clog sinks), then brush as normal. Don't swallow it.
If you skip it: You're not missing a proven benefit.
Have a question about your own mouth? Bring it to your next dental visit.
Educational information only — not dental advice.
References:
CNN — ‘Oil pulling’: Natural, stronger mouthwash or waste of time? (Oct 28, 2026)
https://www. cnn.com/2026/10/28/health/oil-pulling-wellness
Peng TR, et al. Effectiveness of Oil Pulling for Improving Oral Health: A Meta-Analysis. Healthcare (Basel). 2022
https://pubmed.ncbi.nlm.nih.gov/36292438/
Jong FJX, et al. The effect of oil pulling in comparison with chlorhexidine and other mouthwash interventions in promoting oral health: A systematic review and meta-analysis. Int J Dent Hyg. 2024
https://pubmed.ncbi.nlm.nih.gov/37635453/