As a natural treatment for improved oral health, oil pulling, an age-old Ayurvedic technique, has been increasingly popular in recent years. But is it a health craze or is swishing oil in your mouth for 15 to 20 minutes every day really work? To find out if oil pulling merits a place in your daily routine, let's examine the advantages, myths, and realities in detail. 

Oil pulling: What Is It? 

Swishing a spoonful of oil—usually coconut, sesame, or sunflower oil—in the mouth for 15 to 20 minutes and then spitting it out is known as oil pulling. The almost 3,000-year-old technique is believed to cleanse the mouth, get rid of bacteria, and improve general health. "Oil pulling, especially with coconut or sesame oil, can help reduce harmful bacteria, plaque, and bad breath. However, it’s not a replacement for brushing and flossing—it’s more of a supplementary practice," says Dr Praful Sabadra, Founder of Dr Sabadra's Dentistry Centre. 

Benefits of Oil Pulling for Oral Health 

Reduces Harmful Bacteria 

Our mouth harbours millions of bacteria that can lead to cavities and gum disease. Oil pulling can significantly reduce bacteria levels, comparable to using a mouthwash. 

Helps Prevent Cavities & Gum Disease 

By reducing plaque buildup and bacteria, oil pulling may lower the risk of cavities, gingivitis, and even more severe gum diseases like periodontitis. 

Improves Bad Breath 

Bad breath is often caused by bacteria in the mouth. Since oil pulling reduces bacterial growth, it may help freshen breath naturally. 

Oil Pulling: Myths vs. Facts 

Myth: Oil Pulling Can Replace Brushing and Flossing 

Fact: Oil pulling is a supplementary practice, not a substitute for brushing and flossing. While it may help reduce bacteria, proper oral hygiene with fluoride toothpaste and flossing remains essential.

Myth: Oil Pulling Detoxifies the Body 

Fact: There is no scientific evidence that oil pulling pulls toxins from the bloodstream. It primarily works by trapping and removing bacteria from the mouth.

Myth: Any Oil Works for Oil Pulling 

Fact: Coconut oil is the most commonly recommended because of its antimicrobial properties, but sesame and sunflower oil can also be effective. 

Myth: Oil Pulling Cures All Diseases 

Fact: While oil pulling benefits oral health, claims that it cures systemic diseases like diabetes, arthritis, or heart disease are unproven. 

Is Oil Pulling Worth the Hype? 

Oil pulling has clear benefits for oral health, particularly in reducing bacteria and improving breath. However, it should not replace standard oral hygiene practices like brushing, flossing, and regular dental checkups. "It’s somewhat overhyped. While it has benefits like reducing oral bacteria and mild inflammation, it won’t magically whiten teeth or cure major dental issues," says Dr Sabadra. While it may not be a miracle cure, it's a safe, natural practice worth trying if you're looking to enhance your oral care routine. "If you enjoy it and find benefits (fresher breath, reduced gum sensitivity), it can be a useful addition. But if you’re expecting major dental improvements, you’re better off focusing on proper brushing, flossing, and professional cleanings," concludes Dr Sabadra.