You’ve probably heard about oil pulling and you may have even tried it. I typically hear people say that they hold coconut oil in their mouths for up to 5 minutes or just gargle with it a few times, then spit it out. Is this how oil pulling really works? Not according to Ayurveda.

What is oil pulling and why should I do it?

Oil pulling is a traditional Ayurvedic oral hygiene practice that involves holding or swishing oil in the mouth for an extended period of time, which can take up to approx. 20 minutes.

The practice is believed to help draw impurities from the mouth, support gum health, and maintain oral hygiene. In Ayurveda, oil pulling is part of a broader daily self-care routine known as dinacharya, which also includes practices such as tongue scraping, teeth cleaning, and nasal cleansing.

Oil pulling helps with oral health and the health of the head region in general. Charak Samhita, one of the key ancient ayurvedic texts, describes the benefits of oil pulling as follows:

“Use of oil gargle provides strength in jaws and voice, development of face, maximum taste and relish in food. The person (practicing this) does not suffer from dryness of throat, there is no fear of lip-cracking, teeth are not affected with caries rather they become firm-rooted. They (teeth) are not painful nor are they oversensitive on sour-taking, they become able to chew even the hardest food items.” (Vol. 1, Chapter V., Sutrasthana 78-80)

The qualities of your mouth and oil pulling

To understand how it works and what oil to use, we first need to understand how ayurveda views the mouth. As you know by now, this form of natural medicine assigns qualities, or gunas, to everything, which make up the 3 doshas, or bodily humors. The dominant qualities of your mouth are cool and moist. As such, your mouth is considered a kapha organ.

Another concept in ayurveda is the idea that like increases like, and opposites decrease each other. Therefore, if you want to improve your oral health, it’s best to consider options that are different from the qualities of your mouth.

The qualities of coconut oil are cool, heavy and moist with a cooling effect. The same as your mouth. So, ayurveda recommends an oil that’s pungent, bitter and astringent with a heating effect. And that oil is sesame. (Assuming that you’re not allergic to sesame oil or have any other condition that would prevent you from using sesame oil.) In modern terms, sesame oil has wonderful healing and antibacterial qualities to help remove bacteria and plaque, and keep your mouth clean.

The best kind of sesame oil for oil pulling is organic, untoasted and cold-pressed. The one with the yellow gold color.

How to oil pull?

There are 2 ways to do it. One way is to just simply hold the oil in your mouth. And the other way is to swish it around. I usually swish it around. You’ll want to fill your mouth up to about 75% so you have room to move the oil.

For how long? Until the consistency of the oil becomes this white, frothy substance, which is usually the time by which your eyes start producing tears and your nose starts running.

If you’re new to oil pulling, it may seem like forever so if you find yourself unable to hold the oil for that long, that’s ok. Spit it out and work your way up to the point when the oil becomes thin and white. It can take up to 20 minutes so be patient. Then spit it out.

The benefits of oil pulling: fact or fiction?

First, it’s important to note that it is part of a bigger self-care routine. It works best when a specific protocol is followed, which includes self-care practices beyond oil pulling. Since ayurveda is a way of life, its practices are designed to work together. Tongue scraping and teeth brushing are just a few other complementary self-care practices that work synergistically with oil pulling.

And while I’m at it, I want to take a moment to talk about teeth brushing. If you picked up on the earlier note about using pungent, bitter and astringent things for oral health, it won’t come as a surprise that this concept applies to teeth brushing too. In ancient times, Charak Samhita recommended teeth cleaning twice a day with twigs made of pungent, bitter and astringent plants, but clearly, these days toothpastes with these tastes are best suited for teeth brushing.

Now back to our question. Does it actually work?

The short answer is yes. While you can read about some studies here and here, here’s my personal experience.

I did my first quantifiable experiment in 2016. The only thing I changed about my oral care was the addition of oil pulling with sesame oil. My dentist measured my gums before I started oil pulling and at my 6-month visit. The results speak for themselves. Twenty-nine percent of my 2’s became 1’s, which I never had before, and my 4’s declined by 13%.

To this day, I can see the difference in my gum numbers when I keep up with my oil pulling versus when I fall behind. So, if you ask me, yes, oil pulling is absolutely worth a try and the more you do it, the more likely you’ll see its benefits.

Up for a challenge?

If you’re up to it, ask your dentist for your gum numbers, then add this practice to your daily routine for 6 months and see if it makes a difference. Drop a note below with what you find out!

Key takeaways

• Oil pulling is a traditional Ayurvedic practice used to support oral health and hygiene.

• The practice involves swishing oil in the mouth for several minutes, often up to 20 minutes.

• Ayurveda traditionally recommends sesame oil for oil pulling due to its cleansing and warming qualities.

• Oil pulling is typically practiced alongside other oral care habits like tongue scraping and brushing teeth.

• Some modern studies suggest oil pulling may help reduce oral bacteria and support gum health, though more research is needed.

Frequently asked questions about oil pulling

What is oil pulling?

Oil pulling is an Ayurvedic oral hygiene practice that involves swishing oil in the mouth for several minutes. The practice is traditionally used to support oral health, gum health, and overall hygiene in the mouth.

How do you do oil pulling correctly?

To practice oil pulling, place a small amount of oil in your mouth and gently swish it around your teeth and gums. Continue swishing until the oil becomes thinner and milky in appearance, which can take up to 20 minutes. Then spit the oil out and rinse your mouth.

What oil is best for oil pulling?

Ayurvedic tradition most often recommends sesame oil because of its warming, cleansing, and antibacterial properties.

How long should you oil pull?

Oil pulling is typically practiced for 10 to 20 minutes, or until it reaches the necessary consistency. The oil gradually becomes thinner and white or frothy as it mixes with saliva and oral debris.

Beginners may start with shorter periods and work up to longer sessions.

Does oil pulling actually work?

Some studies suggest oil pulling may help reduce oral bacteria and support gum health when practiced regularly alongside brushing and flossing. However, most experts consider it a complementary oral care practice, not a replacement for standard dental hygiene.

When should you do oil pulling?

In Ayurvedic practice, it is usually done in the morning before eating or drinking, as part of a daily self-care routine. It is often followed by tongue scraping and teeth brushing.

Is oil pulling safe?

Oil pulling is generally considered safe when practiced properly. However, the oil should never be swallowed, and it should be spit out after swishing.

People with dental concerns should consult their dentist before adding new oral care practices.

Entities

• Oil pulling

• Ayurveda

• Charaka Samhita

• Sesame oil

• Coconut oil

• Tongue scraping

• Oral microbiome

• Dinacharya

• Red Pantz

Image by Shiny Diamond, Pexels

This blog is intended for educational purposes and is not meant as health advice. Please consult your dentist for health advice.