Does coconut oil whiten teeth? Oil pulling myths, checked
Does coconut oil whiten teeth? No study shows it does, and the 'pulls out toxins' story has no evidence. Here is what small trials found on plaque, and how to fit oil pulling around brushing.
Does coconut oil whiten teeth? No. There is no reliable study showing that coconut oil, or oil pulling with any oil, whitens teeth. The American Dental Association (ADA) does not recommend oil pulling, saying there are no reliable scientific studies to show that it reduces cavities, whitens teeth or improves oral health.
Oil pulling means swishing a spoonful of oil around your mouth for several minutes and then spitting it out. It comes from Ayurveda, where the practices are called gandusha and kavala, and it has become a viral "natural whitening" trick. Here is what holds up, what does not, and how to do it safely if you enjoy it.
At a glance
- No study shows that coconut oil or oil pulling whitens teeth.
- The claim that it pulls toxins out of the body has no evidence behind it.
- A 2020 review of four small trials (182 people, 7 to 14 days) found less plaque and fewer mouth bacteria, but the studies were weak.
- It can sit alongside brushing twice a day with fluoride toothpaste and daily flossing, never in place of them.
- Black sesame oil is the oil the classical Ayurvedic texts name for gandusha; coconut oil is a modern favourite.
Does coconut oil whiten teeth?
No, and this is the heart of the myth: no study has shown real whitening. The 2020 review described below did include one study that measured tooth staining, but it compared coconut oil with chlorhexidine, a prescription mouthwash well known for staining teeth. A comparison with a product that stains says nothing about whitening.
True whitening changes the colour of the tooth itself, which takes peroxide-based products, ideally with a dentist's guidance. Surface stains from tea, coffee, paan and tobacco come off best with a professional scale and polish.
Does oil pulling remove toxins from the body?
No, there is no evidence for this. The oil turns thin and milky as you swish because it mixes with saliva and air, not because it has drawn anything harmful out of your blood. Your liver and kidneys do the body's clean-up work, and no study shows that swishing oil adds to it.
Does oil pulling work at all?
For plaque, there is a small and shaky signal. A 2020 systematic review in the journal Heliyon found four randomised trials of coconut oil pulling, with 182 people in total, each lasting 7 to 14 days. Plaque scores and the number of bacteria in saliva fell. The authors concluded that this limited evidence suggests coconut oil pulling may help oral hygiene, but they also rated the studies as mixed in quality with a high risk of bias, and called for better trials.
A few small trials lasting two weeks are not much to build a habit on. They are enough to say oil pulling may reduce plaque a little, and that it is low-risk for healthy adults who neither swallow nor breathe in the oil. They are not enough to put it in place of your toothbrush.
| Claim | What the evidence says | Verdict |
|---|---|---|
| Whitens teeth | No study shows whitening; the ADA finds no reliable evidence | Myth |
| Pulls toxins out of the body | No evidence at all | Myth |
| Reduces plaque | Lower plaque scores in four small trials of 1 to 2 weeks | Possible, small |
| Fewer mouth bacteria | Fewer bacteria in saliva in the same small trials | Possible, small |
| Fewer cavities | No reliable studies | Not shown |
| Can replace brushing | Nothing supports this | Myth |
Does oil pulling help with cavities?
No good study shows that it does, and the ADA says so plainly. Cavities form when mouth bacteria feed on sugar and make acid that dissolves enamel. The proven defences are fluoride toothpaste, fewer sugary snacks and drinks between meals, and regular dental check-ups. Once a cavity has formed, no oil can fill or repair it; only a dentist can.
Do you oil pull before or after brushing?
Before. Traditionally it is done first thing in the morning on an empty stomach, and that order makes practical sense: swish, spit, rinse, then brush, so fluoride is the last thing left on your teeth.
- Take 1 teaspoon to 1 tablespoon (5 to 15 ml) of oil. Coconut oil sets below about 24°C (75°F); if it is solid, it softens within seconds once it is in your mouth.
- Swish it gently between your teeth for 5 to 10 minutes. Do not gargle or tip your head back.
- Spit it into a tissue and the bin, not the sink, because oil clogs pipes as it cools, the same reason we never pour used cooking oil down the drain.
- Rinse your mouth with warm water.
- Brush for two minutes with fluoride toothpaste, then floss.
For the classical method in full, see how to do oil pulling: gandusha and kavala, step by step.
Why black sesame oil?
The classical Ayurvedic texts name sesame oil for gandusha, holding oil in the mouth, and black sesame is the traditional choice. Coconut oil became popular more recently, largely for its mild taste. There is too little research to say that one works better than the other, so choose the one you will happily keep up.
Who should skip oil pulling?
- Young children: they can swallow or breathe in the oil, so do not offer it to them.
- Anyone who gags easily or has trouble swallowing, because of the risk of breathing oil in.
- People with tooth pain, bleeding gums or loose teeth: see a dentist. Swishing oil can mask a problem that needs proper care.
- Allergies: skip any oil you react to, including coconut or sesame.
Breathing oil in is rare but serious. A 2015 report in BMC Pulmonary Medicine described two adults who developed lipoid pneumonia, lung inflammation caused by oil, after months of daily sesame oil use: a woman who swished it in her mouth each morning and a man who rinsed his nose with it each evening, and both sometimes breathed a little in. Both improved once the cause was found, the man after hospital treatment. Sit upright, swish gently and never swallow the oil.
If you want to try it
Oil pulling is optional, an extra on top of brushing and flossing. If you would like to try it, our Truly Cold Pressed black sesame oil is the traditional choice, and our Truly Cold Pressed coconut oil is milder in taste. Both are pressed slowly in wooden ghaanis and left unrefined, so a little sediment is normal. Our coconut oil is pressed from dried copra; this guide explains how it differs from virgin coconut oil.
The bottom line
Coconut oil does not whiten teeth, and oil pulling does not pull toxins out of your body. Small, short trials hint that it may reduce plaque a little, so enjoy it if you like the ritual, but keep brushing twice a day with fluoride toothpaste, floss daily and see your dentist.
Frequently asked questions
Does oil pulling whiten teeth with sesame or other oils?
No. The type of oil makes no difference: no study shows that oil pulling with sesame, sunflower or any other oil whitens teeth, and the ADA says the same of oil pulling in general. If yellowing bothers you, a dentist can tell you whether it is surface stain, which a scale and polish removes, or deeper colour that needs whitening treatment.
Can coconut oil whiten teeth if you brush with it?
There is no evidence that it does. Coconut oil has no fluoride and no whitening agent, so brushing with it instead of toothpaste gives up the fluoride that protects your enamel and offers no whitening in return. For a brighter smile, ask your dentist about a scale and polish or a peroxide-based whitening product.
How long should you oil pull?
Most people swish for 5 to 10 minutes, and the trials in the 2020 review ran for 7 to 14 days of daily use. There is no good evidence that a longer session works better, and twenty minutes of swishing simply tires the jaw. Gentle and comfortable is the right pace.
Is it safe to oil pull every day?
For most healthy adults, yes, as long as you do not swallow the oil or breathe it in. Stop if your jaw aches, your mouth feels sore, or you find yourself coughing during or after it. Keep it as an extra, never as a replacement for brushing and flossing.
Can oil pulling replace mouthwash?
It is not a proven substitute. One small study in the 2020 review compared coconut oil with chlorhexidine mouthwash, but a single short trial cannot show that oil works as well. If your dentist has prescribed a mouthwash for gum disease, keep using it exactly as directed.
Does oil pulling help bad breath?
Swishing and spitting can freshen your mouth for a while, as any rinse does, but there is no strong evidence that it fixes bad breath. Breath that stays bad often comes from gum disease, a coated tongue or a dry mouth, so book a dental check-up rather than swishing longer.
