“Gum pulling” most commonly refers to oil pulling, an ancient oral hygiene practice where you swish oil in your mouth for up to 20 minutes to remove bacteria. But many people also search this term because their gums are literally pulling away from their teeth, a condition called gum recession. Both topics are worth understanding, so here’s what you need to know about each.
Oil Pulling: The Practice
Oil pulling is a form of Ayurvedic medicine that works like a natural mouthwash. You take about a tablespoon of oil, swish it vigorously around your mouth, and force it between your teeth for 15 to 20 minutes. The goal is to “pull” bacteria, plaque, and other debris out of the spaces around your teeth and gums. If your jaw gets sore, 5 to 10 minutes is a reasonable starting point.
The practice is traditionally done first thing in the morning, on an empty stomach and before brushing. Sesame oil is the most historically documented choice, though coconut oil and sunflower oil are also popular. Cold-pressed, organic oils are generally preferred because they lack the petroleum-based solvents used in some commercial extraction processes. When done correctly, the oil turns from thick and clear to milky white and thin by the time you spit it out. You then rinse your mouth with warm water or saline and brush as normal. One practical tip: spit the oil into a trash can or paper towel, not the sink, since it can clog pipes over time.
How Oil Pulling Works
The exact mechanism isn’t fully understood, but researchers have proposed a few explanations. The leading theory involves saponification, essentially a soap-making reaction. Fats in the oil interact with bicarbonate ions naturally present in your saliva, creating a soap-like substance that increases the oil’s cleaning surface area. This helps it penetrate small spaces and lift bacteria more effectively than oil alone would.
There’s also evidence that the oils can interfere with the bacteria most responsible for cavities and plaque. Specifically, the oil appears to break down the sugars that harmful mouth bacteria feed on, preventing them from regenerating and reattaching to tooth surfaces.
Does Oil Pulling Actually Work?
The evidence is mixed, and the answer depends on what you’re comparing it to. A meta-analysis pooling 21 clinical trials found that oil pulling produced meaningful improvements in gum health scores when compared to non-medicated mouthwashes. However, chlorhexidine (the active ingredient in prescription-strength mouthwash) remained superior at reducing plaque buildup. Small studies with adolescents have found that oil pulling with sesame oil reduced bad breath and certain oral bacteria at rates comparable to chlorhexidine, though these trials were short (10 to 14 days) and involved only about 20 participants each.
The American Dental Association takes a cautious stance. The ADA says there are currently no reliable scientific studies showing that oil pulling reduces cavities, whitens teeth, or improves overall oral health, and it does not recommend oil pulling as a dental hygiene practice. The ADA continues to recommend brushing twice daily with fluoride toothpaste and flossing once a day.
That said, some dental professionals view oil pulling as a harmless supplement to a regular brushing and flossing routine. The key word is “supplement.” No credible evidence supports replacing brushing and flossing with oil pulling alone.
Risks of Oil Pulling
Oil pulling is generally low-risk, but it’s not zero-risk. The most serious documented complication is lipoid pneumonia, a rare lung condition caused by accidentally inhaling or aspirating oil into the airways. Researchers have reported cases in patients who performed sesame oil pulling for months and occasionally aspirated the oil during swishing. In acute cases, lipoid pneumonia can cause severe inflammation and may be fatal. The risk is higher for anyone who routinely struggles with swallowing or who uses the oil for nasal rinsing in addition to mouth swishing.
Less serious side effects can include jaw soreness from the extended swishing motion and mild nausea, particularly if you accidentally swallow some of the bacteria-laden oil.
Gums Pulling Away From Teeth
If you searched “gum pulling” because your gums seem to be shrinking or pulling back from your teeth, you’re likely dealing with gum recession. This is extremely common: roughly 27% of people between ages 15 and 25 already show some degree of recession, and that number climbs to over 70% by ages 45 to 60.
Gum recession happens when the tissue surrounding your teeth wears away or retreats, exposing more of the tooth or even the root. You might first notice it as increased sensitivity to hot or cold foods, teeth that look longer than they used to, or a notch you can feel near the gumline.
Common Causes
- Brushing too hard. Aggressive scrubbing with a firm-bristled brush wears down gum tissue over time.
- Plaque and tartar buildup. Bacteria-rich plaque that hardens into tartar pushes gums away from teeth and can lead to periodontal disease.
- Periodontal disease. This bacterial infection of the gums is the most significant cause of recession and the one most likely to lead to tooth loss if untreated.
- Genetics. Some people are simply born with thinner gum tissue, making them more vulnerable regardless of hygiene habits.
- Tobacco use. Smoking or chewing tobacco creates a sticky film on teeth that’s harder to clean and accelerates tissue breakdown.
- Piercings. Lip and tongue piercings can rub against gum tissue repeatedly, causing it to wear away.
- Misaligned teeth. When teeth are positioned abnormally, the bite forces can concentrate pressure on certain areas of gum tissue.
How Gum Recession Is Treated
Treatment depends on how far the recession has progressed. In early or moderate cases, a deep cleaning procedure called scaling and root planing is the standard approach. This involves removing tartar and bacteria from below the gumline and then smoothing the root surface so gums can reattach snugly to the tooth. Many people need only local anesthesia, and recovery typically takes a few days of mild soreness.
For more advanced cases, surgery may be necessary. Gum graft surgery takes tissue from another area of your mouth (often the roof) and attaches it to the receded area to rebuild the gumline. Other surgical options include flap surgery, where the gum is lifted back so the roots can be deeply cleaned and the tissue is sutured back into place, as well as bone grafts or guided tissue regeneration for cases where bone loss has occurred. A periodontist, a dentist specializing in gum tissue, performs these procedures.
Recession that’s caught early responds well to treatment, but gum tissue doesn’t grow back on its own. Switching to a soft-bristled toothbrush, using gentle pressure, and staying consistent with flossing are the most effective ways to prevent further loss once the initial damage is addressed.