What To Know About Oil Pulling: The Benefits, Risks, And More

Feb 22, 2025

Keep that breath fresh!

Is it just me, or do you also hate it when actors in movies start kissing immediately after waking up? I get that it's supposed to be effortlessly romantic, but I can't help but sit there there, thinking, their breath must stink. I could be wrong—maybe their characters simply greet the day naturally minty-fresh.

Or perhaps they’ve been oil pulling.

For the unfamiliar, oil pulling is an oral hygiene technique that's been around for centuries, and supposedly helps to fight cavities, gets rid of bad breath, and whitens your teeth. “It's become this pop culture phenomenon that's taken off in the last few years, with influencers and celebrities deeming it a natural alternative to traditional oral care products like mouthwash and even teeth-brushing,” explains Marina Gonchar, DMD and owner of Skin to Smile.

Sure, it's trending on TikTok, but does it work? I had to find out, so I went straight to the real experts—dentists—to learn exactly what oil pulling is and if it actually does a damn thing. Morning breath, be damned.

Meet the experts: Marina Gonchar, DMD, is a board-certified orthodontist and owner of Skin to Smile. Samantha Rawdin, DMD, is a board-certified prosthodontist at Gallery57Dental.

“Oil pulling is the act of swishing some type of oil in your mouth for 10 to 20 minutes and then spitting it out,” says Samantha B. Rawdin, DMD, a board-certified prosthodontist at Gallery57Dental. Think of it like using mouthwash, but for a much longer time—the oils typically used are packed with antibacterial properties that help minimize the harmful bacteria that cause cavities, bad breath, and plaque buildup.

The most common oils swished during an oil pulling sesh are coconut, sesame, sunflower, and olive oil. The choice is basically yours—and really comes down to personal preference. Some things to consider: Along with its antibacterial and antifungal properties, coconut oil has the mildest flavor which only adds to its popularity. On the opposite end of the spectrum is sesame oil, which contains many “antioxidants and anti-bacterial properties that are helpful in supporting oral health,” says Dr. Gonchar, but has a reputation for having a stronger taste that can be off-putting to some. “Sunflower oil and olive oil also both have antioxidant, antibacterial, and anti-inflammatory properties,” she adds.

While the thought of gargling with oil might seem flat-out gross to some, there are proven benefits for incorporating this practice into your oral hygiene routine.

Pretty much. Oil pulling certainly isn’t harmful and can be a low-risk way to boost oral health. However, because it does involve swishing for 10 to 20 minutes, it’s not recommended for anyone with TMJ-related disorders, jaw pain, or facial muscle soreness since it can exacerbate those issues.

Children who may accidentally swallow the oil should probably also steer clear, as the ingestion of large amounts of oil can cause an upset stomach. There have also been reports of lipoid pneumonia in patients who oil pull, which is when the oil gets into the lungs, causing aspiration. “Though rare, it can lead to serious complications,” Dr. Rawdin explains.

Oil pulling is just like using mouthwash, but there are some slight differences to keep in mind. So, here’s the step-by-step.

There's no harm in trying, but no dentist will tell you that it can replace traditional oral hygiene. “I personally do not have any issue when a patient tells me that they use oil pulling as part of their oral hygiene routine, because these patients–generally speaking– have pretty healthy gums,” says Dr. Rawdin. “I also don't actively advocate for it—my feeling is that if you can find the time to swish oil around your mouth for 20 minutes, I'd rather you spend two minutes mindfully brushing and another 30 seconds flossing. There's no definitive evidence that oil pulling has a statistically significant positive effect on mitigating oral or systemic diseases. ”

In other words, keep that toothpaste handy, friends.

Jamie Wilson is a New York–based beauty editor and writer. She previously held the title of beauty editor at Harper’s Bazaar, writing both print and digital features, trend stories, celebrity interviews, and cover stories. She can usually be found testing out new products from her Brooklyn apartment and spending quality time with her dog, Cleo.

Brian Underwood is beauty director at Women’s Health, where he oversees content strategy for the brand across all platforms, including digital, print, and social. Underwood previously served as beauty and wellness director at Oprah Daily and O, The Oprah Magazine. During his tenure leading beauty content for the Oprah brand at Hearst, stories Underwood commissioned were awarded the Skin Cancer Foundation Media Award and a Fragrance Award for Editorial Excellence (his second). He was the launch Beauty Director of Dr. Oz THE GOOD LIFE, and has held additional editorial positions at Fitness, Organic Style, Good Housekeeping, Life & Style Weekly, and Woman’s Day and has written for Self, Shape, Seventeen, Redbook, Cosmopolitan, and many more. Underwood previously served on the Skin Cancer Foundation’s gala committee and as partnerships director of the Trans Beauty Clinic, a New York-based charitable organization that provided beauty services and workshops to the city’s trans community.

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