6 Simple Ways To Naturally Whiten Your Teeth At Home - Healthline

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Evidence BasedHow to Naturally Whiten Your Teeth at Home

Medically reviewed by Olivia Sugimoto, D.M.D. — Written by Becky Bell, MS, RD — Updated on February 12, 2026

Oil pulling
Baking soda
Hydrogen peroxide
Preventing stains
FAQs

You may be able to whiten your teeth at home naturally using products you can find in the grocery store. However, there is little scientific evidence for these methods.

There are plenty of products to choose from when it comes to whitening your teeth.

However, most whitening products use chemicals to bleach your teeth, which could be a concern for many people.

If you want whiter teeth but also want to avoid the chemicals, many options are both natural and safe.

Oil pulling

Oil pulling is a traditional remedy, originating in India, meant to improve oral hygiene and remove toxins from the body.

The practice involves swishing oil around in your mouth to remove bacteria, which can turn into plaque and cause your teeth to look yellow.

Coconut oil is a popular choice because it has a pleasant taste and offers many health benefits. It’s also high in lauric acid, which is known for its antimicrobial properties.

Limited evidence suggests that daily oil pulling with coconut oil may reduce bacteria in the mouth, along with plaque and gingivitis.

To oil pull, put 1 tablespoon (15 ml) of coconut oil in your mouth and push and pull the oil through your teeth. Coconut oil is solid at room temperature, so you may need to wait a few seconds for it to melt. Continue the oil pulling for 15 to 20 minutes.

Be sure to spit the coconut oil into a toilet or trash can, as it could solidify and clog drains.

MR OS 2/11/26- solidify spelling error?

Unlike many other tooth whitening methods, coconut oil pulling does not expose your teeth to acid or other ingredients that erode the enamel. This means it’s safe to do daily.

Brush with baking soda

Baking soda has natural whitening properties, which is why it’s a popular ingredient in commercial toothpaste.

Its mildly abrasive qualities may help scrub away surface stains on teeth. Additionally, baking soda creates an alkaline environment in your mouth, which prevents bacteria from growing.

This isn’t a remedy that will whiten your teeth overnight, but you may notice a difference in the appearance of your teeth over time.

One study found that toothpastes containing baking soda were more effective at reducing plaque, gum inflammation, and bleeding than regular toothpaste.

To try this remedy, mix 1 teaspoon (6 grams) of baking soda with 2 teaspoons of water (5 ml) and brush your teeth with the paste. You can do this a few times per week.

Hydrogen peroxide

Hydrogen peroxide is a natural bleaching agent that also kills bacteria in your mouth. Many commercial whitening products contain hydrogen peroxide, although at a much higher concentration than you will use at home.

A 2020 clinical trial found that a toothpaste containing a higher amount of hydrogen peroxide was more effective at whitening teeth after 12 weeks than toothpastes that contained a lower amount.

However, be aware of safety issues if you use hydrogen peroxide.

While heavily diluted concentrations appear safe, strong concentrations or overuse can cause gum irritation and tooth sensitivity. There’s also concern that high doses may cause cancer, but this has not been proven.

One way to use hydrogen peroxide is as a mouthwash before you brush your teeth. Make sure you are using a 1.5% or 3% solution to avoid side effects.

The most common concentration of hydrogen peroxide at the drugstore is a 3% solution. You can dilute this concentration to 1.5% by mixing equal parts peroxide and water.

Always use ADA approved whitening products and do not use more often than directed on the instructions.

Prevent tooth stains before they happen

While your teeth naturally yellow as you age, you can help prevent staining in several ways.

Regular brushing

Tooth discoloration is largely due to plaque buildup.

Regular brushing and flossing can help your teeth stay white by reducing bacteria in your mouth and preventing plaque buildup.

Toothpaste gently rubs out stains on your teeth, and flossing removes bacteria that lead to plaque. Regular dental cleanings can also help your teeth stay clean and white.

Limit certain foods and beverages

Coffee, tea, red wine, soda, tomato-based sauces, and dark berries are known for staining teeth.

MR OS 2/11/26- I don’t have studies on this, but we also usually mention tea and marinara in the list of common food and beverages that can stain teeth.

That doesn’t mean you have to completely avoid them, but you should limit the amount of time these substances are in contact with your teeth.

If possible, drink beverages known to stain teeth out of a straw to prevent direct contact with your teeth.

Brush your teeth about 60 minutes after consuming one of these foods or beverages to limit their impact on tooth color.

Waiting before brushing prevents acids from being brushed into your teeth and weakening them. In the meantime, you can rinse your mouth out with water.

Smoking and chewing tobacco can also cause tooth discoloration.

Limit your sugar intake

If you want whiter teeth, cut back on your sugar intake.

A diet high in sugar boosts the growth of Streptococcus mutans, the primary type of bacteria that causes plaque and gingivitis.

However, wait 30 minutes to 1 hour before brushing your teeth.

The bacteria that break down sugar produce acid, which softens your enamel temporarily. If you brush too soon, it can scrub the enamel away.

Get plenty of calcium in your diet

Some tooth discoloration is caused by enamel erosion, exposing the underlying dentin, which is yellow.

Therefore, anything you do to strengthen the enamel of your teeth can help reduce this effect.

Calcium-rich foods, such as milk, cheese, and broccoli, may help protect your teeth from enamel erosion.

Frequently asked questions

What causes teeth to look yellow?

Multiple factors cause teeth to become dull and lose their bright, white sparkle.Certain foods can stain your enamel, which is the outermost layer of your teeth. Additionally, plaque buildup on your teeth can cause them to look yellow.This type of discoloration can usually be treated with regular cleaning and whitening remedies.However, sometimes teeth look yellow because the hard enamel has eroded, revealing the dentin underneath. Dentin is a naturally yellow, bony tissue that lies underneath the enamel.

Multiple factors cause teeth to become dull and lose their bright, white sparkle.

Certain foods can stain your enamel, which is the outermost layer of your teeth. Additionally, plaque buildup on your teeth can cause them to look yellow.

This type of discoloration can usually be treated with regular cleaning and whitening remedies.

However, sometimes teeth look yellow because the hard enamel has eroded, revealing the dentin underneath. Dentin is a naturally yellow, bony tissue that lies underneath the enamel.

Is there a substitute for brushing teeth?

While natural methods may support teeth health and reduce staining, there is no substitute for brushing your teeth.In fact, the American Dental Association (ADA) recommends brushing your teeth for two minutes twice daily using a toothbrush with soft bristles.

While natural methods may support teeth health and reduce staining, there is no substitute for brushing your teeth.

In fact, the American Dental Association (ADA) recommends brushing your teeth for two minutes twice daily using a toothbrush with soft bristles.

What are some common mistakes when brushing teeth?

According to the ADA, some of the most common mistakes that people make when brushing their teeth include brushing too hard, not brushing long enough, brushing their teeth right after eating, and keeping their toothbrush for too long without replacing it.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Coconut Oil and Immunity: What do we really know about it so far? (2020).https://pubmed.ncbi.nlm.nih.gov/32602684/
Colares VLP, et al. (2019). Hydrogen peroxide-based products alter inflammatory and tissue damage-related proteins in the gingival crevicular fluid of healthy volunteers: a randomized trial.https://pubmed.ncbi.nlm.nih.gov/30837573/
The effects of two baking-soda toothpastes in enhancing mechanical plaque removal and improving gingival health: A 6-month randomized clinical study. (2020).https://pubmed.ncbi.nlm.nih.gov/32602684/
Hydrogen peroxide.https://pubchem.ncbi.nlm.nih.gov/compound/Hydrogen-peroxide
Kim H-J, et al. (2020). Bleaching toothpaste with two different concentrations of hydrogen peroxide: A randomized double-blinded clinical trial.https://pubmed.ncbi.nlm.nih.gov/33121984/
Mark AM. (2021). Keeping your smile healthy.https://jada.ada.org/article/S0002-8177(21)00483-9/fulltext
Silveira FM, et al. (2022). Potentially carcinogenic effects of hydrogen peroxide for tooth bleaching on the oral mucosa: A systematic review and meta-analysis.https://pubmed.ncbi.nlm.nih.gov/35282937/
Woolley J, et al. (2020). The effect of oil pulling with coconut oil to improve dental hygiene and oral health: A systematic review.https://pubmed.ncbi.nlm.nih.gov/32923724/

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Evidence Based

This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.

Medically reviewed by Olivia Sugimoto, D.M.D. — Written by Becky Bell, MS, RD — Updated on February 12, 2026

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