Get Your Free Guide to Coconut Oil Pulling Research

What Coconut Oil Pulling Is and How It Works

Coconut oil pulling is an oral practice where a person swishes liquid coconut oil around in their mouth for a set period of time, usually 15 to 20 minutes, then spits it out. The practice originates from traditional Ayurvedic medicine, an ancient healing system that developed in India thousands of years ago. In Ayurveda, oil pulling was called "kavala graha" or "gandusha" and was believed to draw out toxins from the body through the mouth.

The mechanics of oil pulling are straightforward. A person takes about one tablespoon of coconut oil and places it in their mouth. Since coconut oil is solid at room temperature, it melts quickly from the warmth of the mouth. The person then swishes the oil around their teeth, gums, and throughout their mouth for 15 to 20 minutes. During this time, the oil is thought to mix with saliva and move around the oral cavity. After the swishing period ends, the person spits the oil into a trash can rather than a sink, as the oil can solidify in pipes and cause plumbing problems.

Proponents of oil pulling suggest the practice may help with various oral and systemic health concerns. The proposed mechanism is that the oil traps bacteria, fungi, and other microorganisms in the mouth and removes them when the oil is expelled. Some traditional practitioners claim the practice can reduce plaque, improve gum health, whiten teeth, and even influence overall body health through oral detoxification.

The practice has gained popularity in Western wellness communities over the past 15 years, though scientific investigation into these claims is relatively recent. Research on coconut oil pulling continues to develop, with studies examining both oral health outcomes and broader systemic effects. Understanding the basic process is the first step toward evaluating what research actually shows about whether oil pulling produces the benefits its practitioners claim.

Practical takeaway: Oil pulling involves swishing coconut oil in your mouth for 15 to 20 minutes and then discarding it. The practice comes from traditional Ayurvedic medicine and is based on the theory that oil can trap and remove harmful substances from the mouth.

Current Research on Oral Health Benefits

Several studies have examined whether coconut oil pulling affects oral health markers like plaque accumulation and gum inflammation. A 2016 study published in the Journal of Traditional and Complementary Medicine found that oil pulling with coconut oil showed reductions in plaque and gingivitis (gum inflammation) comparable to chlorhexidine mouthwash in a group of 60 participants over two weeks. However, the study was relatively small and short-term, which limits how broadly the findings can be applied.

Another 2015 study in the Nigerian Journal of Medicine examined 20 participants who used coconut oil pulling for 10 days. Researchers found that plaque scores decreased among participants, and the practice appeared to reduce oral bacteria counts. Researchers noted that coconut oil contains lauric acid, a fatty acid with antimicrobial properties that could theoretically inhibit bacterial growth in the mouth.

A 2019 review in the Journal of Ayurveda and Integrative Medicine analyzed multiple studies on oil pulling and found that while some studies showed promise for reducing plaque and improving gum health, many had methodological limitations. The review noted that studies often had small sample sizes, short duration, and sometimes lacked proper control groups. The researchers concluded that while oil pulling shows some potential benefits, more rigorous research with larger groups and longer observation periods is needed.

It's important to note that while these studies suggest coconut oil pulling may have some oral health effects, they don't prove it's superior to conventional dental care methods like brushing, flossing, and professional cleanings. No major dental organizations, including the American Dental Association, currently recommend oil pulling as a replacement for standard oral hygiene practices. The research suggests oil pulling may be a complementary practice but should not replace established dental care routines.

The antimicrobial properties of coconut oil have been demonstrated in laboratory settings. Studies show that lauric acid and other components in coconut oil can inhibit the growth of certain oral bacteria and fungi. However, results from test tubes or petri dishes don't always translate to the same effects in the complex environment of the human mouth, where saliva, pH levels, and competing microorganisms all influence outcomes.

Practical takeaway: Research suggests coconut oil pulling may reduce plaque and gum inflammation in some studies, but findings are mixed and studies are often small. Oil pulling shows potential as a complementary practice but shouldn't replace brushing, flossing, and professional dental care.

What Research Shows About Teeth Whitening Claims

One popular claim about coconut oil pulling is that it whitens teeth and improves their appearance. This claim attracts many people interested in natural approaches to dental aesthetics. However, the scientific evidence for teeth whitening through oil pulling is limited and inconsistent with what research has found so far.

A 2015 study published in the Journal of Clinical and Diagnostic Research examined whether oil pulling affected tooth color. The study included 10 participants who performed oil pulling daily for two weeks. Researchers used a spectrophotometer to measure tooth color objectively before and after the treatment period. The results showed no significant change in tooth color, suggesting that coconut oil pulling does not effectively whiten teeth based on this small study.

The theory behind whitening claims is that coconut oil might remove surface stains or reduce bacteria that cause discoloration. While coconut oil does have antimicrobial properties, teeth whitening typically requires either mechanical removal of stains or chemical bleaching agents that break down stain molecules. Coconut oil is neither an abrasive agent nor a bleaching compound, so it would not be expected to produce whitening effects through standard dental mechanisms.

Professional teeth whitening treatments use peroxide-based gels at concentrations strong enough to penetrate the tooth structure and lighten the natural tooth color. Over-the-counter whitening strips, trays, and toothpastes also contain whitening agents not found in coconut oil. Whitening from these products works through chemical action, not the mechanical or antimicrobial action that coconut oil might provide.

It's worth noting that coconut oil is relatively mild and unlikely to harm teeth. Unlike some abrasive whitening approaches that can damage tooth enamel with overuse, coconut oil pulling is considered gentle. However, gentleness doesn't translate to whitening effectiveness. If teeth whitening is a goal, consulting with a dentist about proven methods is a more reliable approach than relying on oil pulling.

Some people report that their teeth look brighter after oil pulling, possibly due to improved gum health leading to better light reflection off the teeth, or simply because their gums are less inflamed and redder tissue is less visible. These observations may represent improvements in oral appearance without actual changes to tooth color itself.

Practical takeaway: Scientific evidence does not support the claim that coconut oil pulling whitens teeth. If teeth whitening is your goal, professionally recommended treatments with active whitening ingredients are more likely to produce results.

Systemic Health Claims and What Evidence Shows

Beyond oral health benefits, some proponents of oil pulling claim that the practice can improve overall body health by removing toxins through the mouth and improving immune function. These broader systemic claims are even less supported by scientific evidence than the oral health claims. The concept of "detoxification" through oil pulling is not based on established human physiology.

The body has sophisticated natural detoxification systems, primarily the liver and kidneys, which filter waste products from the blood and process them for elimination. The mouth is not an organ of detoxification in the way these systems are. While the mouth does contain bacteria and microorganisms, removing them through oil pulling does not meaningfully alter systemic toxin levels or immune function in ways that research has been able to measure.

A 2014 study in the Journal of Clinical and Diagnostic Research examined whether oil pulling affected oral microbiota and blood chemistry markers. The study included 10 participants and found some changes in oral bacteria after oil pulling, but no significant changes in blood tests measuring liver function, kidney function, or immune markers. This suggests that while oil pulling may have local effects in the mouth, it does not produce measurable systemic detoxification effects.

Claims that oil pulling can treat or prevent conditions like arthritis, heart disease, diabetes, or cancer are not supported by any clinical evidence.