In 2021, U.S. consumers spent over $11.5 billion on teeth-whitening products, with more than $1.5 billion on home solutions alone.
Many commercial whitening products rely on chemical bleaching agents, which raises concerns for some users.
For those who want a brighter smile without harsh chemicals, here are several natural alternatives worth considering.
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Available on the App StoreWhy do teeth appear yellow?
Several factors can cause teeth to look yellow.
Certain foods and drinks can stain the enamel — the tooth’s outer protective layer. Plaque buildup can also give teeth a yellowish tint.
Routine cleanings and whitening products typically address surface staining.
However, sometimes yellow teeth result from enamel erosion, which exposes the underlying dentin. Dentin is naturally yellow and lies beneath the enamel.
Here are 6 natural methods to help brighten your smile.
1. Practice oil pulling
Oil pulling is a traditional Indian folk remedy intended to improve oral hygiene and remove toxins from the body.
The practice involves swishing oil in your mouth to remove bacteria that can form plaque and cause yellowing.
Traditionally, Indians used sunflower or sesame oil, but any oil works. Coconut oil is popular because of its pleasant taste and health benefits.
Coconut oil is high in lauric acid, which can reduce inflammation and kill bacteria.
A systematic review of four randomized controlled trials found that oil pulling with coconut oil significantly reduced salivary bacterial counts and plaque index scores compared to controls.1
However, no scientific studies have conclusively proven that oil pulling whitens teeth. One in vitro study found coconut oil produced no change in tooth shade.2 That said, anecdotal reports suggest some people notice whiter teeth after regular oil pulling.
To oil pull, put 1 tablespoon of coconut oil in your mouth and push and pull it through your teeth for 15–20 minutes. Coconut oil is solid at room temperature, so wait a few seconds for it to melt.
Spit the oil into a trash can (not the sink, as it can clog pipes).
Unlike many whitening methods, coconut oil pulling doesn’t expose teeth to acids or ingredients that erode enamel, making it safe for daily use.
Summary: Coconut oil pulling involves swishing oil for 15–20 minutes to remove bacteria. It may reduce plaque and could help brighten teeth, though whitening effects aren’t scientifically confirmed.
2. Brush with baking soda
Baking soda has natural whitening properties, which is why it’s a common ingredient in commercial toothpaste.
It’s a mild abrasive that can scrub away surface stains. Additionally, baking soda creates an alkaline environment in your mouth that inhibits bacterial growth.
This isn’t an overnight solution, but you should notice a difference over time.
Studies show that toothpaste containing baking soda has a significant whitening effect. One study found baking soda toothpaste was more effective at removing yellow stains than standard toothpaste — the higher the baking soda concentration, the greater the effect.
A review of five studies found baking soda toothpaste removed plaque more effectively than non-baking soda toothpaste.
To use this remedy, mix 1 teaspoon of baking soda with 2 teaspoons of water and brush with the paste a few times per week.
Summary: Brushing with a baking soda and water paste can reduce bacteria and buff away surface stains over time.
3. Use hydrogen peroxide
Hydrogen peroxide is a natural bleaching agent that also kills bacteria.
People have used hydrogen peroxide for years to disinfect wounds because of its antibacterial properties.
Suggested read: Oil Pulling with Coconut Oil: Benefits & Tips for Oral Health
Many commercial whitening products contain hydrogen peroxide at much higher concentrations than home use.
Studies on hydrogen peroxide for teeth whitening focus mainly on commercial toothpastes. One study found toothpaste with baking soda and 1% hydrogen peroxide led to significantly whiter teeth. Another showed brushing with a commercial baking soda and peroxide toothpaste twice daily led to 62% whiter teeth in 6 weeks.
There are safety considerations. While diluted concentrations appear safe, higher concentrations or overuse can cause gum irritation and tooth sensitivity.
To use hydrogen peroxide as a mouthwash, use a 1.5% or 3% solution. The most common drugstore concentration is 3%, which you can dilute to 1.5% by mixing equal parts peroxide and water.
You can also mix 2 teaspoons of hydrogen peroxide with 1 teaspoon of baking soda for a whitening toothpaste. Limit this to a few times per week to avoid enamel erosion.
Summary: Hydrogen peroxide is a natural bleaching agent. Use it as a diluted mouthwash or mix with baking soda for a whitening paste, but limit use to avoid enamel damage.
4. Eat fruits and vegetables
A diet high in fruits and vegetables may benefit both your body and teeth.
While they don’t replace brushing, crunchy raw fruits and vegetables can help rub away plaque as you chew.
Strawberries and pineapple are sometimes claimed to help whiten teeth.
Strawberries
A mixture of baking soda and strawberry has been popularized as a natural whitening remedy.
Proponents claim the malic acid in strawberries removes discoloration while baking soda buffs away stains.
However, research hasn’t fully supported this. One study found a strawberry and baking soda mixture produced minimal color change compared to commercial products.
While strawberries may help exfoliate teeth and create a whiter appearance, they’re unlikely to penetrate deeper stains.
Suggested read: Benefits of Coconut Oil for Dental Health and Oral Hygiene
If you try this method, limit use to a few times per week, as excessive use could damage enamel.
Pineapple
Some claim pineapple can whiten teeth.
One study found toothpaste containing bromelain, an enzyme from pineapples, was more effective at removing stains than standard toothpaste.
However, there’s no evidence that eating pineapple produces the same effect.
Summary: Crunchy fruits and vegetables can help rub off plaque. Strawberries and pineapple contain compounds that may help, but evidence is limited.
5. Prevent stains before they happen
While teeth naturally yellow with age, you can prevent staining and maintain a brighter smile.
Limit staining foods and beverages
Coffee, red wine, soda, and dark berries are known to stain teeth.
You don’t need to avoid them entirely, but try to limit how long these substances contact your teeth.
Drinking staining beverages through a straw can help prevent direct contact with teeth.
Brush your teeth about 30 minutes after consuming staining foods or drinks to limit their effects.
Avoid smoking and chewing tobacco, which cause significant discoloration.
Limit sugar intake
If you want whiter teeth, reduce sugar intake.
A high-sugar diet supports growth of Streptococcus mutans, the bacteria that causes plaque and gingivitis.
Brush soon after consuming sugary foods.
Get plenty of calcium
Some discoloration comes from enamel erosion exposing the yellow dentin underneath. Strengthening enamel helps keep teeth white.
Calcium-rich foods like milk, cheese, and broccoli may help protect against enamel erosion.
Summary: Prevent staining by limiting coffee, wine, and sugar. Calcium-rich foods help strengthen enamel and maintain white teeth.
6. Don’t underestimate brushing and flossing
While some discoloration comes with age, it’s largely caused by plaque buildup.
Regular brushing and flossing keep teeth white by reducing mouth bacteria and preventing plaque.
Toothpaste gently removes surface stains, and flossing removes bacteria that lead to plaque.
Regular dental cleanings also help maintain clean, white teeth.
Summary: Daily brushing, flossing, and regular dental cleanings prevent yellowing plaque from building up on teeth.
Methods without proven effectiveness
Some natural teeth whitening methods lack scientific evidence for safety and effectiveness:
- Activated charcoal: Supposedly pulls toxins and removes stains, but effectiveness isn’t proven.
- Kaolin clay: Claimed to remove stains, but not scientifically tested.
- Fruit peels: Rubbing orange, lemon, or banana peels on teeth is claimed to whiten them, but there’s no evidence.
- Apple cider vinegar: No evidence it whitens teeth. In fact, it may weaken enamel and promote decay.
These methods haven’t been tested for side effects when used on teeth.
Suggested read: 22 Benefits and Uses of Baking Soda
Summary: Activated charcoal, clay, and fruit peels may be claimed to whiten teeth, but their effectiveness and safety haven’t been studied.
Summary
A brighter smile can be achieved naturally through several methods. Many solutions gently and effectively remove surface stains.
However, professional dental whitening treatments are stronger and may be more effective for severe discoloration. These involve bleaching and should be discussed with your dentist.
Overusing any whitening product can damage teeth. Always consult your dentist about your options and what works best for your situation.
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