Oil Pulling
Important Disclaimer
This is not medical advice. Consult a qualified healthcare provider before using any remedy, especially if pregnant, breastfeeding, on medication, or managing a health condition.
Overview
Oil pulling is an ancient Ayurvedic oral hygiene practice that involves swishing a tablespoon of oil in the mouth for 15-20 minutes, then spitting it out. The practice is believed to "pull" bacteria, toxins, and debris from the mouth and gums. Modern research has validated several of its traditional claims, particularly for reducing oral bacteria, improving gum health, and reducing bad breath. Coconut oil is the most popular modern choice due to its high lauric acid content and pleasant taste.
Traditional Use
Oil pulling originates from Ayurvedic medicine, described in ancient texts including the Charaka Samhita (700 BC) and Sushruta Samhita. The practice was called "Kavala Graha" (holding oil) or "Gandusha" (filling the mouth with oil). Ayurvedic texts describe oil pulling as a remedy for over 30 systemic diseases in addition to oral health benefits. Traditional Ayurvedic practitioners recommended sesame oil as the primary oil for pulling. The practice was largely unknown in the West until the 1990s when it was popularized by Dr. F. Karach.
Key Active Compounds
Lauric Acid (Coconut Oil)
A medium-chain fatty acid with potent antimicrobial properties. Converts to monolaurin in the mouth, which disrupts bacterial cell membranes and is effective against Streptococcus mutans (primary cavity-causing bacteria).
Sesamin & Sesamolin (Sesame Oil)
Lignans in sesame oil with antioxidant and anti-inflammatory properties that support gum health.
Mechanical Action
The physical swishing action mechanically removes bacteria, food debris, and plaque from between teeth and along the gum line, similar to the action of mouthwash.
Saponification
Oil emulsifies with saliva during pulling, creating a soap-like substance that may help lift bacteria and debris from oral surfaces.
Evidence-Based Benefits
Oral bacteria reduction
Moderate evidenceMultiple clinical studies show oil pulling with coconut or sesame oil significantly reduces Streptococcus mutans counts in saliva and plaque, comparable to chlorhexidine mouthwash in some studies.
Gingivitis and gum health
Moderate evidenceClinical trials show oil pulling reduces plaque index, gingival index, and bleeding on probing, improving overall gum health. Comparable to chlorhexidine for reducing gingivitis in some studies.
Bad breath (halitosis) reduction
Moderate evidenceStudies show oil pulling significantly reduces volatile sulfur compounds (VSCs) responsible for bad breath, with effects comparable to chlorhexidine mouthwash.
Teeth whitening
Traditional useMany practitioners report teeth whitening effects from regular oil pulling, though clinical evidence is limited. The mechanical removal of surface stains may contribute to this effect.
Common Preparation Methods
Standard Oil Pulling
First thing in the morning, before eating or drinking, take 1 tablespoon of coconut oil (or sesame oil) in your mouth. Swish gently for 15-20 minutes, pushing and pulling through teeth. Spit into a trash can (not sink — oil can clog drains). Rinse mouth with warm water, then brush teeth.
Dosage: Once daily, preferably in the morningDo not swallow the oil — it contains bacteria and toxins. Start with 5 minutes and work up to 20 minutes.
Quick Oil Pull (5 minutes)
For beginners or those short on time, swish 1 tablespoon of coconut oil for 5 minutes. Even shorter sessions provide some benefit.
Dosage: Once dailyEven 5 minutes provides meaningful oral health benefits. Build up to 20 minutes over time.
Safety & Cautions
Please read carefully before use
Contraindications
- Allergy to the oil being used (coconut, sesame, sunflower)
- Dental fillings or crowns: consult dentist (some practitioners advise caution)
- Jaw pain or TMJ disorders: prolonged swishing may aggravate
Drug Interactions
- No drug interactions known
Possible Side Effects
- Jaw soreness when starting (reduce duration)
- Nausea if oil is accidentally swallowed
- Rare: lipoid pneumonia if oil is aspirated (do not swish vigorously)
Special Populations
- Children under 5: avoid (risk of swallowing or aspiration)
- Pregnancy: generally safe; use coconut or sesame oil
- Elderly: safe; may need to reduce duration if jaw fatigue occurs
Sources & References
Journal of Contemporary Dental Practice
Journal of Ayurveda and Integrative Medicine
Nigerian Medical Journal
Quick Reference
Ayurvedic practice
Coconut oil, sesame oil, or sunflower oil swished in the mouth
N/A — Oral therapy (oil is not swallowed)
Safety First
Always consult with a qualified healthcare provider before starting any new remedy, especially if you have existing health conditions or take medications.