Oil Pulling Is Trending Again—But Does This Ancient Practice Actually Work?

I have a soft spot for wellness trends. A book, a tip from a wellness guru, or even a peek into someone’s morning routine can easily pique my interest. So when I first came across oil pulling and its supposed benefits—detoxifying the mouth, whitening teeth, and boosting overall well-being—I was intrigued. But before jumping on board, I wanted to hear from an expert. Here’s what I learned from my conversation with dentist Doğa Erginoğlu.

Rooted in Ayurveda, the 3,000-year-old healing system from India, oil pulling involves swishing oil around your mouth, pulling it through your teeth, then spitting it out. The idea is that it draws out toxins, reduces harmful bacteria, and improves gum health. Some even believe it helps clear the mind and support overall wellness.

“While there’s no solid proof behind all of these claims, recent studies suggest that oil pulling may help prevent plaque buildup, reduce gum inflammation, and fight bad breath. That said, it’s not a magic fix for whitening teeth or preventing cavities,” explains Erginoğlu.

If you’re curious to try it, coconut, sunflower, sesame, and olive oils are commonly used—and there are even ready-made oil pulling products available now. Experts recommend doing it first thing in the morning on an empty stomach, when bacteria levels in the mouth are highest. Erginoğlu adds that brushing your teeth beforehand helps. “A clean surface allows the oil to bind to and remove bacteria more effectively,” he says. Some also believe the thin layer of oil left behind may help keep plaque from sticking throughout the day.

One important note: oil pulling should never replace brushing and flossing. “But as an extra step in your oral care routine, it can support better hygiene,” Erginoğlu adds.

Beyond oral health, our conversation touched on something bigger—the link between a healthy mouth and overall well-being. “Your teeth are just as important to digestion as your stomach or intestines. Poor oral health can trigger all sorts of systemic problems. And a clean, healthy mouth can also boost your confidence, which positively affects your mental health,” says Erginoğlu. His final reminder? Stick to regular dental check-ups and cleanings—twice a year, no excuses.