Oil Pulling: What It Is, How to Do It, and Its Oral Health Benefits

In recent years, a lot has changed—from the way we think to the way we live and eat. People are becoming more aware of healthy lifestyles and conscious living. As a result, interest in natural and preventive health practices is steadily increasing.

When it comes to oral health, one ancient practice that is gaining renewed attention is oil pulling.
So, what exactly is oil pulling, and why are so many people talking about it? Let’s find out

What Is Oil Pulling?

Oil pulling is an ancient oral cleansing practice that involves swishing an edible oil in the mouth for a specified period to support oral hygiene. The process usually lasts 15 to 20 minutes, depending on one’s comfort level.

This practice is not new. It comes from the Ayurvedic system of medicine, where it is known as Gandusha Kriya. For thousands of years, it has been used as a natural method to maintain oral cleanliness and overall well-being.

According to Ayurveda, oil pulling helps remove impurities from the mouth by trapping harmful bacteria present in the oral cavity. Since the mouth is home to more than 100 different types of bacteria, some of which can contribute to dental problems, oil pulling is believed to support a cleaner and healthier mouth when practiced regularly.

How Does Oil Pulling Work?

Oil pulling is simple and easy to perform. It involves taking a small amount of edible oil and gently swishing it around the mouth, allowing it to move between the teeth and across the gums.

As you swish, the oil mixes with saliva and becomes thinner. Once the process is complete, the oil is spit out, followed by rinsing the mouth and brushing the teeth to remove any residue.

Which Oil Is Best for Oil Pulling?

For oil pulling, it is important to use pure, edible, cold-pressed oils. The most commonly recommended oils include:

• Cold-pressed coconut oil

• Sesame oil

• Olive oil

Among these, cold-pressed coconut oil is especially popular due to its natural antibacterial and anti-inflammatory properties.

⚠️ During oil pulling, the oil may increase in volume because of saliva. Do not swallow the oil, as it may contain bacteria and impurities. Always spit it into a trash bin to avoid clogging sink pipes.

How to Do Oil Pulling (Step-by-Step)

1. Take one tablespoon of cold-pressed edible oil of your choice.

2. Swish it gently around your mouth, moving it from one side to the other and between the teeth.

3. Continue for 15–20 minutes, or start with 5–7 minutes if you’re new to the practice.

4. Spit out the oil. It may appear milky or frothy.

5. Rinse your mouth thoroughly with water.

6. Brush your teeth as usual.

Health Benefits of Oil Pulling

1. Helps Prevent Bad Breath

Bad breath can be caused by food particles, plaque buildup, a coated tongue, cavities, or gum issues. Regular oil pulling may help reduce odor-causing bacteria in the mouth, supporting fresher breath.

Cold-pressed coconut oil is often preferred because of its antibacterial nature.

2. Supports Oral Hygiene by Reducing Harmful Bacteria

While not all oral bacteria are harmful, some can contribute to tooth decay, plaque, gum inflammation, and cavities. Oil pulling is a natural addition to daily oral care that may help reduce the presence of harmful bacteria when practiced consistently.

It works similarly to a mouthwash—except it uses a natural, edible oil.

3. Aids in Removing Impurities from the Mouth

A healthy mouth plays an important role in overall well-being. Oil pulling focuses on cleansing the oral cavity, where bacteria can accumulate.

As oil is swished in the mouth, it binds with bacteria and debris present on the teeth and gums. Spitting out the oil helps remove these unwanted elements from the mouth.

4. Helps Improve the Appearance of Teeth

Stains from tea, coffee, certain foods, and plaque buildup can make teeth look dull over time. Oil pulling is considered a gentle and natural method that may help reduce surface stains and improve the overall appearance of teeth with regular use.

5. Supports Gum Health

Plaque buildup is one of the main causes of gum issues such as swelling, tenderness, and bleeding. Oil pulling is believed to help reduce plaque formation, thereby supporting healthier gums when combined with proper brushing and flossing.

6. Additional Wellness Benefits

Many practitioners believe that oil pulling may also help:

• Support sinus and nasal comfort.

• Reduce oral dryness

• Promote clearer skin through better oral hygiene.

• Encourage a feeling of freshness and cleanliness.

These benefits are based on traditional use and personal experiences rather than medical claims.

Do’s and Don’ts of Oil Pulling

Do’s

• Practice oil pulling in the morning on an empty stomach.

• Use pure, edible, cold-pressed oils only.

• Spit the oil into a trash bin after use.

• Rinse and brush your teeth thoroughly afterward.

• Start with a shorter duration and increase gradually

Don’ts

• Do not swallow the oil.

• Do not gargle aggressively.

• Avoid talking or laughing during oil pulling.

• Do not use oils you are allergic to

Useful Tips to Remember

• Oil pulling should not replace brushing or flossing—it should be an addition to your oral care routine.

• Consistency is more important than duration.

• If the oil feels too much in the mouth, you may spit some out and continue.

Final Thought

Oil pulling is a simple, natural practice rooted in Ayurveda that supports oral hygiene when done correctly and consistently. While it should not be considered a medical treatment, it can be a helpful addition to a balanced oral care routine.

Disclaimer

This content is for informational purposes only and does not replace professional medical advice. Always consult a qualified healthcare provider for personalized guidance.

References:

1. Studies published in peer-reviewed dental journals indicate that oil pulling may help reduce oral bacteria levels when practiced regularly.

2. A systematic review in PubMed-indexed research highlights that oil pulling shows potential benefits for oral hygiene, though more high-quality studies are needed.

3. The American Dental Association states that oil pulling should not replace brushing and flossing, as scientific evidence supporting its dental benefits is limited.

4. Health and nutrition experts note that coconut oil pulling may support oral cleanliness due to its antibacterial properties, but results can vary from person to person.

5. Traditional Ayurvedic texts describe Gandusha Kriya (oil pulling) as a daily oral cleansing practice to maintain oral and overall well-being.

6. Modern dental health reviews suggest that oil pulling can be used as a complementary oral care practice alongside standard dental hygiene routines.