Benefits of Oil Pulling for Oral Health, Know Best Oil and How it works

When it comes to oral care, we all have an understanding of the basics — brushing the teeth twice a day, flossing, and using mouthwash.

However, there’s an age-old method that’s making a comeback in today’s modern world of natural wellness. Called oil pulling, this practice has been around for thousands of years and is rooted in Ayurveda, an ancient Indian healing system. Today, modern science is beginning to support what our ancestors already knew, and even has research studies suggesting that oil pulling can have multiple benefits for dental and overall oral health. This traditional practice can help reduce harmful bacteria, improve gum health, freshen breath and may help prevent cavities.

In this blog, we’ll dive deeper into what oil pulling is, how it works, the benefits of oil swishing or pulling, the best oil for pulling, the ideal oil pulling method, and more.

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What is Oil Pulling?

Oil pulling might sound strange to some, but it is a simple and natural way to keep your mouth clean and healthy.

At its core, oil pulling is taking a spoonful of natural oil (commonly coconut or mustard oil) and swishing it around in your mouth for about 10 to 20 minutes, similar to how you would use mouthwash. After that, you spit the oil out. The term “pulling” refers to the idea that the oil helps pull out toxins, bacteria, and food particles from the teeth and gums. That’s why some people also call it oil swishing or oil gargling. When you spit the oil out, all the bad stuff goes out with it, and it is like giving your mouth a deep, natural clean.

Many people are also including this traditional remedy into their oral care routine because it is not just natural and chemical-free but also highly affordable.

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How Does Oil Pulling Work?

If you are wondering about how swishing oil in your mouth can be good for your dental health, let us break it down for you in simple terms.

Your mouth contains tiny germs and bacteria, and while some are harmless, many can cause a lot of dental issues like bad breath, cavities, gum problems, plaque build-up, etc. When you swish oil in your mouth for a few minutes, the oil gets into every corner — between your teeth, around your gums, and across your tongue. The oil kind of acts as a magnet and binds the germs, leftover food, and toxins, and once you spit the oil out, all of these nasties get removed too.

You can also consider it a gentle detox for your mouth. The oil gargling benefits extend beyond just oral hygiene, i.e., it doesn’t just freshen your breath but helps deep clean your mouth, reducing the risks of multiple dental issues. 

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Top 7 Benefits of Oil Pulling with Coconut Oil or Mustard Oil

Oil pulling offers many real, noticeable benefits for your mouth and overall health that have also been backed by multiple studies in recent times. Here are the top oil pulling benefits that may convince you to try this traditional method today:

1. Naturally Fights Bad Breath: Let’s be honest — bad breath can be embarrassing, especially when you’re talking to someone up close. While brushing your teeth helps, it doesn’t always reach the hidden areas in your mouth where odour-causing bacteria may live. That’s the biggest advantage of oil pulling — it helps get rid of the bacteria that cause foul smells in your mouth. When you swish oil around in your mouth, it moves through all those spots and sort of binds the bacteria that cause an unpleasant smell. Many people who practise oil pulling regularly say their breath stays fresh for longer during the day.
2. Removes Harmful Bacteria: Your mouth has hundreds of types of bacteria, and some of them may lead to cavities, infections, plaque build-up or gum disease. Oil pulling helps clean out those bad bacteria, reducing the risks of oral issues.
3. Better Gum Health: If you are someone who’s dealing with bleeding gums when you brush or have swollen gums, oil pulling can work wonders to relieve you of this problem. Oil pulling benefits by soothing inflamed gums and improving blood circulation. Many people have reported healthier gums and reduced bleeding within a few weeks of starting the routine.
4. May Enable Whiter Looking Teeth: Oil pulling using coconut oil is believed to reduce the surface stains and clean the teeth, making your smile look whiter over time. While more evidence and studies are required to back that claim, many people have suggested that oil pulling may help reduce yellow stains, making the teeth appear brighter.
5. Keeps Your Mouth Moist and Clean: If you are someone who often feels dryness in your mouth, you might want to give oil pulling a try! Unlike mouthwashes that can dry out your mouth, oil pulling provides soothing and moisturising effects by coating the mouth. It is also said to stimulate saliva production, which also reduces dryness.
6. Helps Prevent Cavities: When food, sugar, and bacteria build up on your teeth, it can turn into a sticky layer called plaque. Over time, this plaque buildup can damage the enamel and create cavities, i.e., small holes in your teeth. Swishing oil daily helps clear out leftover food particles and harmful bacteria that cause plaque and tooth decay. The oil works like a natural cleanser, reaching areas in the mouth that brushing sometimes misses, reducing your chances of developing cavities.
7. Natural and Budget-Friendly Oral Care: No expensive treatments, no dental kits. Just one natural oil from your kitchen and just oil pulling for 10–20 minutes, can help you maintain good oral hygiene and great dental health in the long run.

Now that you know the benefits of oil swishing, let’s talk about the best oils to use.

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Which is the Best Oil for Oil Pulling?

Here are the three recommended oils as per Ayurveda that are considered ideal for oil pulling:

Coconut Oil Pulling
Coconut oil and oil pulling go hand in hand, and it is amongst the most common oils used for the practice. The powerful antibacterial and anti-inflammatory properties contribute to the multiple advantages of oil pulling with coconut oil, which include fresh breath, clean gums, and whiter teeth. It also contains lauric acid, which has been shown to reduce harmful bacteria in the mouth, such as Streptococcus mutans, a primary contributor to tooth decay and plaque build-up. Additionally, coconut oil’s pleasant taste and smooth texture make it more palatable for swishing, encouraging consistent use.

Mustard Oil Pulling
Many Indian homes have traditionally used mustard oil for oil pulling to maintain oral hygiene and support dental health. While it has a strong flavour, its natural antibacterial properties help kill germs, improve dental strength, and even tighten gums. Mustard oil is also rich in omega-3 fatty acids, which possess anti-inflammatory effects that can soothe gum irritation and support overall oral health.

Sesame Oil Pulling
Sesame oil is the original oil that has been traditionally used for oil pulling in Ayurveda for centuries. It’s gentle and also has antibacterial properties that make it effective in reducing plaque and combating bad breath. Sesame oil also helps in removing toxins from the mouth, leading to fresher breath and healthier gums.

There is no one best oil for pulling, as it depends on what you like and what suits you. Still, if you are trying oil pulling for the first time, coconut oil is a great beginner-friendly option. However, please make sure that whichever oil you choose, it must be pure, edible, and cold-pressed to obtain the maximum results.

A Simple Step-by-Step Oil Pulling Guide 

Here’s how to get started with oil pulling with the oil of your choice:

• Take 1 tablespoon of oil (coconut oil, mustard oil or sesame oil)
• Gently put it in your mouth, and start swishing it around just like you use mouthwash
• Try to swish for 10 to 20 minutes. Please make sure that you do not swallow
• Spit the oil out
• Rinse your mouth with warm water

Do this once a day, preferably in the morning on an empty stomach, to experience the immense oil pulling benefits. However, please remember that it should be a part of your oral care routine and shouldn’t replace the basics like brushing and flossing.

Tips, Precautions & Things to Keep in Mind

Oil pulling is a safe and natural practice for most people, but a few tips and precautions can help you get the best results without any discomfort or potential side effects:

1. Start slow with just 5 minutes of swishing and work your way up to 15–20 minutes. The key is to be gentle and consistent.
2. Don’t swallow the oil because, during the swishing, the oil accumulates bacteria, food particles, and toxins from your mouth. Spit it out completely.
3. Oil pulling isn’t a one-time fix, so be consistent, like with brushing your teeth. Doing it daily or at least a few times a week is important to see real benefits like fresher breath and better gum health.
4. If you’re using mustard oil for pulling, be prepared for a strong, sharp taste. Some people might need a few days to get used to it. If the taste bothers you, try coconut oil as it is milder in taste.
5. Please include oil pulling in your basic oral care routine and do not replace it with brushing or flossing.
6. Always brush your teeth after oil pulling, not before. This helps remove any leftover oil or bacteria.

Other Considerations and Possible Side Effects

• Tired jaws: Swishing for too long or too forcefully can make your jaw feel sore and tired. Start slow, be gentle and take breaks if needed.
• Mild nausea: Some people may feel a little queasy the first few times, especially if they’re sensitive to taste or texture. This usually passes with regular practice. If it doesn’t, you can change the oil and see if it feels better.
• Allergic reactions: While it may be rare but some people may be allergic to certain oils. So, if you feel itching, swelling, or discomfort, stop immediately and consult a doctor.

Following these simple tips can help you get the most out of your oil pulling routine. And please remember that it is always better to consult your dentist or a certified Ayurvedic practitioner if you have any dental concerns or ongoing issues before adding oil pulling to your dental care routine.

Conclusion

A small habit of oil pulling has the power to elevate your oral health. A natural, affordable, and easy way to keep dental issues at bay, oil pulling can offer multiple advantages — from fresh breath and whiter teeth to healthier gums and reduced risk of cavities. Will you give it a try?

Frequently Asked Questions

Q. How do you properly do oil pulling?

Ans. The practice of oil pulling involves swishing a tablespoon of coconut, sesame, or mustard oil in your mouth for about 15–20 minutes, and then spitting it out completely. This process helps remove harmful bacteria and toxins from the mouth, promoting better oral hygiene.

Q. Which oil is best for oil pulling?

Ans. Coconut oil is the most popular due to its pleasant taste and antimicrobial properties. However, sesame oil has been traditionally used in Ayurveda and is also effective. Mustard oil, though having a stronger flavour, is also commonly used in Indian households due to its antibacterial qualities. So, the best oil for you actually depends on your personal preference and any specific health considerations. But, if you are trying it for the first time, coconut oil is considered to be beginner-friendly for oil pulling due to its milder taste.

Q. Is it OK to do oil pulling every day?

Ans. Yes, it is safe to do oil pulling every day. However, if you are new to oil pulling, starting with a few times a week is advisable, and as you become accustomed, it can be done daily. Please note that it is not a one-time fix, and you have to be consistent with the practice to observe potential benefits.

Q. Can kids do oil pulling?

Ans. Oil pulling is generally not recommended for babies and young children due to the risk of accidental swallowing or aspiration of the oil, which in some cases may lead to serious conditions like lipoid pneumonia — a lung inflammation caused by inhaling oily substances. Additionally, there’s limited scientific evidence supporting the benefits of oil pulling, especially in children, which is why the AMA does not endorse oil pulling as a reliable dental hygiene practice for young children. So, for children, it is better to stick with established practices like regular brushing with fluoride toothpaste, flossing, and routine dental check-ups to maintain good oral health.

Q. When is the best time to do oil pulling?

Ans. The ideal time for oil pulling is in the morning on an empty stomach, as it can help in removing the bacteria and toxins that accumulate in the mouth overnight.

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