Does Oil Pulling Help With Bad Breath?

Partly: oil pulling may temporarily reduce bad breath when the odor comes from the mouth, possibly by loosening debris and bacteria during swishing, but the evidence is limited.

Small trials have reported improvements in breath odor, but they do not establish how much oil pulling adds to regular oral care. For another approach, see the best drinks for bad breath.

Can oil pulling improve bad breath?

Oil pulling may help some people whose bad breath is associated with bacteria and debris in the mouth. It is not a proven permanent fix, and it may not help when the odor has a different cause.

Most importantly, oil pulling is an optional addition to oral hygiene, not a replacement for brushing with fluoride toothpaste, cleaning between teeth, or dental care. If your breath remains unpleasant despite good oral hygiene, a dentist can check for problems that swishing oil will not resolve.

How might oil pulling affect bad breath?

Bacteria in the mouth can break down food particles and produce sulfur compounds that smell unpleasant. Debris and bacteria can collect on the tongue, between teeth, and around the gums, where they may contribute to bad breath.

Swishing oil may help loosen some material in the mouth, but exactly how much this contributes to better breath is unclear. Oil pulling does not reliably reach between teeth or remove hardened deposits from around the gums. Gently cleaning your tongue and cleaning between your teeth address areas that swishing alone can miss.

Oil pulling is also not a way to detoxify the body: the liver and kidneys do most of that work, while the lungs and gut help eliminate waste.

What does the research say about oil pulling and bad breath?

In a 2011 randomized pilot trial of 20 adolescents, breath odor improved in both a sesame-oil pulling group and a chlorhexidine mouthwash group over 14 days. The trial was small and did not include a group receiving no rinse, so it cannot establish that oil pulling is as effective as chlorhexidine or show how much it adds to routine care.

A 2016 randomized study of 30 pregnant women compared rice bran oil, sesame oil and chlorhexidine over 14 days. Its small size and short follow-up limit what it can tell us about lasting benefits or safety in a broader population.

A 2025 randomized study of 40 orthodontic patients compared oil pulling, saline, chlorhexidine and regular brushing over 20 days. Breath scores changed over time across the groups, but the short study does not establish oil pulling as the best long-term choice.

More broadly, a 2021 systematic review of alternative therapies for oral malodor found substantial variation among studies and a high risk of bias in the included research. It concluded that evidence for an added benefit from alternative therapies was insufficient. That review considered several approaches, not just oil pulling.

How can you try oil pulling safely?

There is no established best amount of oil or swishing time for bad breath. If you want to try oil pulling, use it alongside your usual oral care rather than instead of it:

1. Choose a small amount of food-grade sesame oil, provided you are not allergic to it. Do not substitute concentrated essential oils.
2. Swish gently while sitting or standing upright. Stop if you need to cough or gag, or if your jaw feels uncomfortable.
3. Spit the oil into the trash; do not swallow it. Rinse your mouth with water afterward.
4. Continue brushing twice daily with fluoride toothpaste and cleaning between your teeth daily. Follow your dentist’s instructions for any prescribed mouthwash.

Long or vigorous swishing has not been shown to be necessary for better breath. If oil pulling is uncomfortable, there is no need to keep doing it.

Who should be careful, and when should you see a dentist?

Avoid oil pulling if you have trouble swallowing, are likely to choke, or cannot reliably spit out the oil. It is not suitable for young children who may swallow or inhale it. Avoid any oil to which you are allergic; seek emergency help for signs of a severe allergic reaction, such as tongue swelling or trouble breathing.

If you are pregnant, ask your dentist or prenatal care professional before trying oil pulling. Although one small study included pregnant participants, it does not establish safety for everyone. If a medication seems to cause dry mouth and bad breath, discuss it with your clinician rather than stopping the medication.

See a dentist if bad breath persists despite oral care, or if you also have bleeding or swollen gums, tooth pain, loose teeth, or a mouth sore that does not heal. If a dentist does not find an oral cause, a doctor can assess other possibilities, such as persistent sinus symptoms or reflux. Seek urgent care for significant facial swelling, fever with worsening dental pain, or difficulty swallowing; trouble breathing requires emergency care.