Olive oil can work for oil pulling, but the evidence supporting it is limited compared to the more studied options like coconut and sesame oil. A few small clinical studies show promising results, including a 48% reduction in plaque scores and a 64% reduction in gum bleeding after 30 days of daily use with extra virgin olive oil. However, no large-scale trials have specifically tested olive oil pulling, and the American Dental Association does not recommend oil pulling of any kind as a substitute for brushing and flossing.
What the Research Shows for Olive Oil
Most oil pulling research has focused on sesame and coconut oil. A 2022 meta-analysis searching for oil pulling studies on sunflower oil, olive oil, and corn oil found no published literature meeting their criteria. That doesn’t mean olive oil is ineffective, but it does mean the direct evidence is thin.
The studies that do exist are small but encouraging. One clinical study used extra virgin olive oil as a daily mouthwash for patients with gum inflammation over 30 days. Plaque scores dropped by 48%, and bleeding from the gums fell by 64%. Another study compared olive oil, sesame oil, and coconut oil as gum massage agents across 32 subjects over three weeks. All three oils significantly reduced counts of cavity-causing bacteria (Streptococcus mutans and Lactobacillus), plaque scores, and gum inflammation scores. The key finding: there was no significant difference between the oils. Olive oil performed on par with coconut and sesame.
Why Olive Oil Has Potential
Oil pulling works through two main physical processes. As you swish oil around your mouth for an extended period, the oil mixes with saliva and emulsifies, creating a soapy liquid that can lift bacteria and debris from tooth surfaces and gum lines. Lab research has confirmed that a saponification process (essentially, the creation of a soap-like substance) occurs during oil pulling, which enhances the mechanical cleaning action beyond what saliva alone provides. This mechanism isn’t unique to any specific oil.
Extra virgin olive oil does bring something extra to the table: phenolic compounds, particularly one called oleocanthal. This compound acts as a potent anti-inflammatory agent. It’s the same molecule responsible for that peppery, throat-catching sensation you get from high-quality olive oil. Because gum disease is fundamentally an inflammatory condition, an oil with built-in anti-inflammatory properties could offer benefits beyond the basic cleaning action. That said, no study has yet isolated whether oleocanthal meaningfully contributes to oil pulling outcomes or whether the swishing time is too short for it to take effect.
How Olive Oil Compares to Other Oils
Coconut oil is the most popular choice for oil pulling today, largely because of its pleasant taste and the antimicrobial properties of lauric acid, which makes up about 50% of its fatty acid content. Sesame oil is the traditional Ayurvedic choice and contains lignans with antioxidant properties. Both have been studied more extensively than olive oil.
In the head-to-head study mentioned earlier, all three oils produced comparable reductions in harmful bacteria and plaque. This aligns with the understanding that much of oil pulling’s benefit comes from the physical act of swishing rather than from specific compounds in any one oil. If you prefer the taste of olive oil or already have it in your kitchen, it appears to be a reasonable option. The practical difference between oils may come down to personal preference more than clinical performance.
How to Do It
The standard approach is to swish about one tablespoon (roughly 10 ml) of oil in your mouth for 15 to 20 minutes, ideally first thing in the morning on an empty stomach before brushing. Push and pull the oil between your teeth, working it around all surfaces. If 20 minutes causes jaw fatigue, starting with 5 to 10 minutes is fine. Spit the oil into a trash can when finished (not the sink, where it can clog pipes), then brush your teeth normally.
For general oral hygiene maintenance, once daily is typical. Some traditional Ayurvedic guidelines suggest up to three times daily before meals to speed healing effects, though clinical evidence for that frequency is sparse. Studies showing meaningful reductions in plaque and gum inflammation have used daily practice for periods ranging from two weeks to 45 days, with noticeable improvements starting around day seven and the most significant results appearing after about 30 days.
Safety Considerations
Oil pulling is generally safe, but the most important rule is simple: don’t swallow or accidentally inhale the oil. Two documented cases of lipoid pneumonia, a rare lung condition caused by inhaling oily substances, were linked to habitual oil pulling with sesame oil. Both patients had repeatedly aspirated small amounts of oil over several months. The risk is low but real, particularly for people who have difficulty controlling swallowing or who try to combine oil pulling with nasal rinsing. If you find yourself gagging or choking during the process, use less oil or reduce the duration.
Where the ADA Stands
The American Dental Association’s position is straightforward: there are currently no reliable scientific studies showing that oil pulling reduces cavities, whitens teeth, or improves oral health and well-being. Based on that assessment, the ADA does not recommend oil pulling as a dental hygiene practice. This doesn’t mean oil pulling is harmful or that the small studies showing benefits are wrong. It means the evidence hasn’t reached the level of rigor (large randomized controlled trials) that dental organizations require before making formal recommendations. Oil pulling should be treated as a possible supplement to brushing and flossing, not a replacement for either.