Is Oil Pulling *Actually* Worth The Hype? I Tried It For Myself

I’ve known about the concept of oil pulling for quite some time now. Any time I desperately searched up “how to whiten my teeth” on TikTok after seeing a photo of myself with the slightest yellow tint to my teeth, at least five oil-pulling videos popped up, claiming their method was “the best way to naturally whiten your teeth.” Every time, I scoffed. I thought it couldn’t be any better than a teeth whitening strip. But as I enter 2026 and my many trending resolutions, I wanted to finally give it a try (new year, new me) — and now, I can safely say it’s worth the hype. 

As an avid teeth brusher and flosser, my worst fear has always been declining oral health. One glimpse of a stained tooth and I’m glued to the TikTok “how-to” search bar. But oil pulling isn’t only a natural remedy for white teeth — it has many other benefits, says Michael J. Wei, DDS, and founder of the Manhattan Cosmetic, specializing in general, cosmetic, and restorative dentistry. 

So, if you’re looking for something new to add to your oral hygiene routine this new year but don’t know where to start, let me introduce you to another trending wellness tip (that actually works)!

What is oil pulling?

Oil pulling is, unfortunately, exactly what it sounds like. An ancient Ayurvedic practice, oil pulling involves taking a tablespoon of oil and swishing it around your mouth as you would with mouthwash, says Dr. Wei. “Oil pulling is typically done with coconut oil,” he says, though other vegetable cooking oils such as sesame, sunflower, and grapeseed work just as well. “You do this for about 15 minutes, then spit it out.”

The best time to do it is in the morning, “before brushing your teeth,” says Dr. Wei. This way, the pulling not only detoxifies the buildup that developed in the oral cavity overnight, but also cleans your mouth when your body is in a natural cleansing state, according to Ayurvedic practices. Plus, doing so on an empty stomach helps stimulate saliva production, enhancing taste buds for better digestion and a more enjoyable breakfast.

The benefits of oil pulling 

Oil pulling essentially melts away existing bacteria and buildup in your mouth. “It helps improve oral hygiene by ridding the mouth of debris,” says Dr. Wei. Oil pulling whitens teeth, helps treat gum disease, and purges overall toxins in your mouth. (Which is also why it’s super important not to accidentally swallow any of it!) 

In removing harmful bacteria in your mouth, it also helps prevent decay and cavities, says Dr. Wei. “Using a tongue scraper daily in addition to brushing is a great bonus to remove bacteria,” he says. “I would recommend using the tongue scraper before oil pulling to remove some debris.”

But, for those who are introducing oil pulling into their daily oral hygiene routine, it’s important to start slowly, says Dr. Wei. “[You should oil pull for] five minutes every morning before brushing and gradually increase each day.” But remember: consistency is key! You won’t see the results you’re looking for unless you remain consistent, he says.

My experience with oil pulling

It honestly wasn’t the influx of TikTok videos that convinced me to finally try oil pulling — it was my mom. She told me that she had started oil pulling because she saw someone try it on TikTok (surprise, surprise), and that when she went for her regular cleaning, her dentist noticed huge improvements with her teeth. After hearing that, I was game. 

I spent that night doing some research and learned the best time to do it was in the morning on an empty stomach. The next morning, I took an organic, 100% virgin coconut oil (the same one my mom uses, which we had lying around the kitchen), and spent about 10 minutes swishing it around my mouth. It definitely wasn’t silky like coconut milk, but it honestly wasn’t the worst thing I ever tried, either. If you can get over the fact that you have what feels like grease in your mouth, you’ll be fine — I mean, it tastes like the beach. Oh! And if you don’t like the feeling of leaving the cold-pressed oil to melt in your mouth, you can melt it in the microwave or on the stove first (I learned that the hard way). 

I did this every morning for a week, increasing the time I pulled by a couple of minutes and making sure to brush and floss after. On day three, I had already noticed a significant difference in the way my mouth felt. Not only did my teeth look slightly whiter, but they felt smoother and stronger. Deeply removing the bacteria in my mouth every morning left my mouth feeling fresh all day. After a week, I’m now pulling for 20 minutes, and my teeth are visibly whiter. 

While 15-20 minutes can seem daunting (especially at first), I found that I got quite used to it and was able to start multitasking while I swished. I would make my bed, do my hair, or even do some work so that when the 20 minutes were up, it felt like no time had passed (while feeling productive the whole time).

The shortcomings of oil pulling

As great as I’ve made oil pulling sound, it does have its shortcomings. Because there isn’t a wide array of research in the area of oil pulling yet, it’s hard to know exactly what long-term effects can look like. “Some studies do show that using coconut oil can lessen bacterial count and improve oral health; however, the effectiveness of how much still remains questionable, as more studies need to be done and how the regimen is carried out,” says Jennifer S. Kim, DDS, Prosthodontist and Clinical Director at ClearChoice Dental Implant Centres.

The practice is certainly not a be-all end-all solution to oral hygiene. “Some of the misconceptions of oil pulling are that it can replace routine dental care and cure cavities, which is false,” she says. “And currently, there are no studies that show tooth whitening as a result of oil pulling.” It is also not something the American Dental Association currently supports as a proven recommended oral hygiene practice. 

However, there’s no harm in giving it a try and seeing if it’s something that works for you. And if it’s not, that’s totally okay, too. Just because it works for others doesn’t mean it will work for you. 

But if it is something you’ve decided you are going to give a try, remember: oil pulling is not a replacement for brushing and flossing! To get the best results, make sure it’s simply an add-on to your current oral hygiene routine.

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