Benefits of oil pulling: Stops bad breath, keeps gums healthy, but can't replace brushing

Oil pulling: Experts caution that oil pulling should not replace traditional oral hygiene practices, such as brushing twice daily with fluoride toothpaste and flossing (Image: Canva)

If you have heard of the recent term “oil putting” and are wondering what it’s all about, you’ve come to the right place.

Oil pulling is an ancient Ayurvedic practice where you swish oil - typically coconut, sesame, or sunflower oil - in your mouth for 15-20 minutes and then spit it out. Its purported benefits include improved oral hygiene, as the oil claims to decrease the amount of bacteria in your mouth, improved gum health and elimination of bad breath.

How it works

The process is simple:

• Take about a tablespoon of oil.
• Gently swish it around your mouth, making sure it reaches all areas.
• Avoid swallowing, as the oil contains bacteria and toxins after swishing.
• Spit out the oil, preferably into a dustbin to avoid clogging your drains.
• Rinse your mouth with water and brush your teeth.

Also read | Oral care: Keep your teeth healthy by brushing daily, flossing, using alcohol-free mouthwash

Claimed benefits

• Improved oral hygiene: Oil pulling is believed to remove harmful bacteria from the mouth, reducing plaque and improving gum health.
• Whiter teeth: Regular oil pulling may help reduce stains and naturally whiten teeth.
• Fresher breath: By eliminating bacteria, it can help combat bad breath.
• Reduced risk of cavities: The antibacterial properties of oils like coconut oil can lower the risk of tooth decay.
• Whole-body detoxification: In Ayurvedic tradition, oil pulling is thought to detoxify the body and remove impurities.

What the science says

An article on Healthify.com quotes a 2011 study that found that oil pulling was as effective as mouthwash at reducing bad breath. The article says that in the study, 20 children rinsed with either chlorhexidine mouthwash or sesame oil, both of which caused a significant decrease in levels of the microorganisms known to contribute to bad breath.

Another study published in the Journal of Clinical and Diagnostic Research found that coconut oil pulling can reduce plaque-induced gingivitis due to its anti-inflammatory and antimicrobial properties.

The Indian Journal of Dental Research also reported that oil pulling significantly reduced bacteria that causes tooth decay, and improved overall oral hygiene.

Also read | Gingivitis symptoms and treatment: Best tips to keep gums healthy, save your smile

It is worth trying?

While oil pulling has gained attention for its anecdotal benefits, major dental organisations like the American Dental Association (ADA) remain cautious. They emphasise that while preliminary studies are promising, more rigorous scientific research is needed to confirm its effectiveness.

Experts caution that oil pulling should not replace traditional oral hygiene practices, such as brushing twice daily with fluoride toothpaste and flossing. Instead, it can be considered a complementary habit for those looking to enhance their oral care routine.

Risks and precautions

• Swallowing the oil can lead to ingesting bacteria and toxins.
• Prolonged swishing might cause jaw discomfort.
• It should not replace standard oral care routines.

Oil pulling can be a useful supplementary practice for oral hygiene, especially if you use an oil like coconut oil that has proven antibacterial properties. While it may not live up to all its traditional claims, it is generally safe and may provide benefits if you are seeking natural oral care options.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.