How To Whiten Your Teeth Naturally: 6 Home Remedies

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Medical News TodaySubscribeFive natural ways to whiten teeth

Medically reviewed by Olivia Sugimoto, D.M.D. — Written by Zawn Villines — Updated on January 20, 2026

Baking soda
Hydrogen peroxide
Fruit enzymes
Dietary changes
Oil pulling
Why teeth turn yellow
Whitening methods to avoid
Preventing tooth stains
FAQ
Summary

Teeth can appear yellow for various reasons, but certain strategies can slow the process and may reverse it. A person may be able to whiten their teeth with strategies such as avoiding certain foods or occasionally brushing with baking soda or hydrogen peroxide.

Teeth whitening kits are readily available at most pharmacies, but some natural remedies may also help remove stains and protect tooth enamel.

A dentist can also recommend safe ways to whiten teeth at home.

Baking soda

A female brushing teeth after showering. — Atolas/Stocksy

Baking soda can gently polish away stains on the surface of the teeth. Some people worry that baking soda is too harsh and may grind away enamel, but a 2017 research review found it to be a safe way to remove stains.

Baking soda may also help to fight bacteria, which suggests that it may be able to reduce plaque and lower the risk of tooth decay.

To try baking soda, make a paste using equal parts baking soda and water. Apply the paste to the teeth with a finger or toothbrush, then gently brush the teeth. Rinse the mouth with water afterward.

Hydrogen peroxide

Hydrogen peroxide is a mild bleach that may help to whiten stained teeth at lower concentrations. In-office treatments also use hydrogen peroxide at much higher concentrations, which typically whiten teeth more quickly.

For optimal whitening, a person can try brushing with a mix of baking soda and hydrogen peroxide for 1 to 2 minutes twice a day for a week. They should only do this occasionally.

Hydrogen peroxide may increase tooth sensitivity, so it is not suitable for long-term use or for people who already have sensitive teeth.

»Learn more:Hydrogen peroxide and teeth whitening

Fruit enzymes

Papain and bromelain are enzymes that occur in papayas and pineapples, respectively. These enzymes may both help to whiten teeth.

A 2020 study on bovine teeth found that tooth bleaching gels containing bromelain or papain have substantial clinical potential to whiten teeth. A 2024 study on human teeth also suggests that, when used in combination with hydrogen peroxide, papaya and pineapple extracts may noticeably improve teeth color.

Also, the ADA does not recommend rubbing the teeth directly with pieces of fruit, as the acid in the fruit can actually worsen teeth discoloration.

Dietary changes

Eliminating foods that adversely affect the teeth may prevent further staining.

For example, foods and beverages that contain tannins, such as wine and tea, can stain the teeth. Coffee, dark sodas, and juices can also stain them.

Acidic foods can make the teeth look yellow by wearing down the enamel. People who are concerned about the color of their teeth may want to limit their consumption of citrus, coffee, and soda. Alternatively, they could try rinsing their mouth after consumption.

The American Dental Association (ADA) recommends waiting one hour after eating before brushing the teeth. Acids can weaken the enamel, so waiting to brush the teeth lets saliva remove the acid from the mouth and allows the enamel to harden.

Avoiding cigarettes and other tobacco products can reduce the risk of nicotine stains. It can also prevent tooth decay and gum disease, both of which can damage the enamel and cause oral health issues.

»Explore:Medical News Today's picks for beneficial teeth whitening products

Oil pulling

Oil pulling is the term for washing the mouth with oil to remove dirt, bacteria, and debris. It is not a substitute for regular brushing or flossing, but some older research suggests that washing the mouth with certain oils may help whiten the teeth.

To try this method, rinse the mouth with oil for about 20 minutes after brushing, then spit it out.

Oils that may be suitable for oil pulling include:

coconut oil
sunflower oil
sesame oil

It is important to note that the ADA does not recommend oil pulling as part of a dental hygiene routine. Therefore, it may be better to try other, more established methods of teeth whitening.

»Learn more:Coconut oil pulling

Why teeth turn yellow

Teeth turn yellow for two main reasons.

Enamel thinning

The outer layer of teeth consists of enamel, which is colored almost white and protects the deeper tooth structures. Beneath the enamel is a layer of tissue called dentin, which is yellow-brown. When the enamel layer thins or wears away, the dentin shows through more, and teeth begin to look less white.

Acidic foods, gum disease, and aging can wear down tooth enamel. Some people also have enamel that is naturally thinner.

Stains

Specific foods and beverages, such as coffee, can stain the teeth. Some foods that stain the teeth may also wear down the enamel, increasing the yellowing.

Other sources of stains include smoking and tobacco products, and some medications.

Whitening methods to avoid

Natural teeth-whitening methods that may harm the teeth include:

lemons
oranges
apple cider vinegar
activated charcoal

»Learn more:Caring for teeth and gums

How to prevent tooth stains

Maintaining excellent oral hygiene is the most important thing that a person can do to prevent and reduce tooth yellowing and other oral health issues. Regular brushing and flossing can protect the enamel, prevent gum decay, and help remove stains.

Good oral hygiene includes brushing the teeth at least twice a day and flossing to remove plaque between the teeth.

Dentists can help people understand best practices for preventing and reducing teeth staining and other oral issues.

»Find care:Find a local dentist today.

Frequently asked questions

What other things can cause tooth discoloration?

Certain antihistamines, antipsychotics, and high blood pressure medications may contribute to dry mouth, which in turn reduces saliva’s protective effects on tooth enamel and may lead to discoloration. In addition, children exposed to certain antibiotics at a young age may experience tooth discoloration as adults.

How do I whiten teeth overnight?

No treatment can whiten teeth overnight, but some options are faster than others. Natural or over-the-counter treatments may take longer than treatments at the dentist’s office. Even in the latter case, whitening may require several treatment sessions.

What do dentists use to whiten teeth?

Dentists often use hydrogen peroxide or carbamide peroxide to whiten teeth. In-office treatments generally use higher concentrations of whitening ingredients than at-home products.

Summary

Few people have naturally white teeth, as teeth tend to yellow with age. However, maintaining excellent oral hygiene and having regular dental checkups can help keep teeth bright.

Yellow teeth are not usually the sign of a health problem, but a dentist can check for enamel loss and tooth decay.

Some natural remedies can help people whiten their teeth at home, but it is best to check with a dentist first. Dentists can also offer professional teeth whitening.

Dentistry
Cosmetic Medicine / Plastic Surgery
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How we reviewed this article:

SourcesMedical News Today 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.

Donassallo SH, et al. (2021). Triple-blinded randomized clinical trial comparing efficacy and tooth sensitivity of in-office and at-home bleaching techniques. https://pmc.ncbi.nlm.nih.gov/articles/PMC8523096/
Erosion: What you eat and drink can impact teeth. (n.d.). https://www.mouthhealthy.org/all-topics-a-z/dietary-acids-and-your-teeth
Li Y. (2017). Stain removal and whitening by baking soda dentifrice: A review of literature. https://www.sciencedirect.com/science/article/pii/S0002817717308115
Natural teeth whitening. (n.d.). https://www.mouthhealthy.org/en/az-topics/w/natural-teeth-whitening
Oil pulling. (n.d.). https://www.mouthhealthy.org/en/az-topics/o/oil-pulling
Ribeiro JS, et al. (2020). Novel in-office peroxide-free tooth-whitening gels: bleaching effectiveness, enamel surface alterations, and cell viability. https://www.nature.com/articles/s41598-020-66733-z
Ripari F, et al. (2020). The role of coconut oil in treating patients affected by plaque-induced gingivitis: a pilot study. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7535963/
Shanbhag VKL. (2017). Oil pulling for maintaining oral hygiene – A review. https://www.sciencedirect.com/science/article/pii/S2225411016300281
Solanki MN, et al. (2024). Phytochemicals in vital tooth bleaching: Spectrophotometric evaluation of efficacy with papaya, pineapple, or kiwi extracts and 30% hydrogen peroxide. https://pmc.ncbi.nlm.nih.gov/articles/PMC11385911/
Vano M, et al. (2015). Tooth bleaching with hydrogen peroxide and nano-hydroxyapatite: A 9-month follow-up randomized clinical trial. https://onlinelibrary.wiley.com/doi/abs/10.1111/idh.12123
Zimmerman B, et al. (2023). Physiology, tooth.https://www.ncbi.nlm.nih.gov/books/NBK538475/

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Medically reviewed by Olivia Sugimoto, D.M.D. — Written by Zawn Villines — Updated on January 20, 2026

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