Performing oil pulling is simple—you just put a tablespoon or so of oil into your mouth, and move it around. To get the benefits, you need to keep the oil moving around your mouth for a long time—five to 20 minutes each day. According to Ayurvedic practices, that gives the oil enough time to draw out toxins and leave your mouth clean.
Oil Pulling Benefits
Oil pulling dates back to a time before tooth brushing. It was believed to help remove plaque from teeth and boost the health of teeth, tongue, and gums. Other suggested benefits of oil pulling include:
Kills harmful bacteria in your mouthReduces plaqueMay help prevent tooth decayImproves bad breathMay improve gum health
According to Ayurvedic medicine, oil pulling also helps with overall health by clearing toxins from the body. Ayurvedic practitioners believe that oil pulling can clear the sinuses, reduce headaches, and reduce inflammation in the body. Inflammation has been linked to a variety of illnesses, from arthritis to heart disease.
Modern science hasn’t yet proven any impact of oil pulling on overall health, but it’s likely that giving oil pulling a try won’t hurt your overall health either.
How to Do Oil Pulling
When oil pulling, you should use a high-quality, edible oil. Sunflower oil, coconut oil, and sesame oil are all common types. Start by dropping a tablespoon of oil into your mouth. Then, swish it around.
There’s no right or wrong way to oil pull, but you should focus on moving the oil around as much as possible. Swish it from side-to-side and force it through your teeth.
The key is to keep oil pulling long enough to get the benefit. Start by oil pulling for five minutes, then gradually increase your time as you get used to the feeling.
As you swish the oil around your mouth, it picks up other liquids and air, which makes the oil’s volume increase as you pull. That causes many people to feel like they have to spit before they’re done oil pulling. If that happens to you, spit a small amount of oil into the trash (so it doesn’t clog your sink) and then keep pulling.
With time, you can work your way up to a longer session of oil pulling. When you finish, spit the oil into the trash. It will appear frothy and white after so long being swished around. Brush your teeth to get off any remaining toxins or oil, and you’re ready for the day.
What Modern Dentists Say
The American Dental Association does not endorse oil pulling for oral health. In a position statement, the ADA said that there’s no credible science showing that oil pulling is a way to reduce plaque or lessen your likelihood of cavities. However, that one small study from India indicates that oil pulling might combat plaque buildup.
Modern science has established a link between oral health and overall health. The condition that causes tooth decay, periodontitis, is linked with other health conditions like cardiovascular disease and pneumonia.
So, there very well may be merit to the ancient Ayurvedic idea that caring for your teeth—including with oil pulling—can improve your overall health.
Possible Side Effects
With oil pulling, you’re putting edible oil into your mouth. So, there shouldn’t be any ill health effects. However, according to traditional Ayurvedic medicine, it’s important not to swallow the oil, since it’s thought to contain toxins and bacteria from your mouth. Instead, spit the oil into the trash, and then brush your teeth.
A Word From Verywell
In recent years, more and more people in the West have shown an interest in traditional medical practices. Although there’s little modern evidence that oil pulling improves oral and overall health, it has been used for millennia, and some people believe that’s proof enough. Plus, it’s not likely to have any ill effects on your health.
If you want to give oil pulling a try, do it while also brushing your teeth twice per day. That way, you’re getting the best of both worlds—a modern, scientifically-proven approach to dentistry, and an ancient ritual that could impact your health too.
