The Truth About Oil Pulling with Coconut Oil: Can It Really Whiten Your Teeth?

Oil pulling, an ancient Ayurvedic practice that involves swishing oil in the mouth, has gained popularity in recent years as a natural way to improve oral health and whiten teeth. Coconut oil, in particular, is often touted as the best oil for pulling due to its pleasant taste and potential antibacterial properties. But does oil pulling with coconut oil really work to whiten teeth? Let's take a closer look at the science behind this trending oral hygiene technique.

What is Oil Pulling?

Oil pulling originated in India thousands of years ago as part of the traditional medicine system known as Ayurveda. The practice involves swishing about a tablespoon of oil (usually coconut, sesame, or sunflower oil) around in the mouth for 15-20 minutes, then spitting it out. This is typically done first thing in the morning on an empty stomach.

Proponents claim that oil pulling can remove toxins from the body, improve oral health by reducing bacteria and plaque, prevent bad breath, and whiten teeth. The idea is that the oil "pulls" bacteria and other debris from the mouth as it is swished around.

How Might Coconut Oil Pulling Whiten Teeth?

Coconut oil is composed mainly of medium chain fatty acids, primarily lauric acid. Lauric acid has been shown to have antimicrobial properties against certain harmful oral bacteria1. By reducing the amount of bacteria in the mouth, oil pulling with coconut oil may help prevent the formation of plaque, which can lead to tooth discoloration.

Additionally, the mechanical action of swishing the oil around the mouth for several minutes may help dislodge and remove some surface stains on the teeth. However, oil pulling is unlikely to remove deeper, intrinsic stains below the enamel surface.

What Does the Research Say?

Despite the many anecdotal reports of the benefits of oil pulling, scientific evidence is limited. A few small studies have investigated the effects of coconut oil pulling on oral health, with mixed results:

• A 2015 study found that oil pulling with coconut oil for 10 minutes daily for 30 days significantly reduced plaque and gingivitis scores compared to a control group that used chlorhexidine mouthwash2. However, there was no mention of tooth whitening effects.

• Another study published in 2017 compared oil pulling with coconut oil to oil pulling with sesame oil and regular mouthwash use. All three interventions resulted in a statistically significant decrease in gingivitis scores after 30 days, but coconut oil did not stand out as superior3. Again, tooth whitening was not evaluated.

• A 2011 study looked at the effect of oil pulling with sesame oil on bad breath and bacteria associated with bad breath. The researchers found that oil pulling was as effective as chlorhexidine mouthwash at improving breath odor and reducing the microorganisms that cause it4. But sesame oil, not coconut oil, was used in this study.

As of now, there are no high-quality scientific studies that have demonstrated that oil pulling with coconut oil can whiten teeth. The American Dental Association does not recommend oil pulling as a dental hygiene practice, citing a lack of reliable evidence5.

Risks and Precautions

Oil pulling is generally considered safe, but there are a few potential risks to be aware of:

• Lipoid pneumonia: If the oil is accidentally inhaled into the lungs during the swishing process, it can cause lipoid pneumonia, a rare condition that inflames the lungs6. To avoid this, always spit the oil out and don't swallow it.

• Allergic reactions: Some people may be allergic to coconut oil and should avoid using it for oil pulling. Stop oil pulling if you experience any signs of an allergic reaction.

• Diarrhea: Swallowing the oil after pulling could lead to diarrhea and an upset stomach. Again, always spit out the oil when finished.

• Dry mouth: Anecdotally, some people report experiencing dry mouth after oil pulling. Stay hydrated and don't exceed the recommended oil pulling time of 15-20 minutes.

It's important to note that oil pulling should not be used as a replacement for standard oral hygiene practices like brushing and flossing. The American Dental Association emphasizes that regular brushing with fluoride toothpaste and flossing are the foundations of good oral health5.

Other Ways to Whiten Teeth

If you're looking to whiten your teeth, there are several evidence-based methods to consider:

• In-office professional whitening: A dentist can apply a high-concentration peroxide gel to your teeth, often activated by a special light or laser. In-office whitening can lighten teeth by several shades in a single visit7.

• At-home whitening kits: Over-the-counter whitening strips, gels, and trays use lower concentrations of peroxide than in-office treatments. They typically need to be applied daily for 1-2 weeks to see results7.

• Whitening toothpastes: These toothpastes contain mild abrasives and chemicals like hydrogen peroxide or carbamide peroxide that can help remove surface stains and gradually whiten teeth with regular use8.

• Maintaining good oral hygiene: Brushing twice a day with fluoride toothpaste, flossing daily, and getting regular dental cleanings can help prevent stains and keep your teeth looking white9.

• Limiting staining foods and drinks: Cutting back on coffee, tea, red wine, and darkly pigmented foods can help prevent tooth discoloration9. Rinsing your mouth with water after consuming these items can also minimize staining.

The Bottom Line

While oil pulling with coconut oil may offer some oral health benefits due to its antibacterial properties, there is currently a lack of scientific evidence to support the claim that it can whiten teeth. More research is needed to determine the potential whitening effects of coconut oil pulling.

If you enjoy oil pulling and feel that it helps keep your mouth clean, there's likely no harm in adding it to your oral hygiene routine. However, it's crucial to continue brushing with fluoride toothpaste and flossing regularly. If you're concerned about tooth discoloration, talk to your dentist about safe and effective whitening options.

As with any natural remedy, it's wise to approach oil pulling with a healthy dose of skepticism. Don't believe everything you read online about its supposed benefits. Instead, look to reputable organizations like the American Dental Association for science-backed advice on achieving and maintaining a healthy, white smile.

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