Oil Pulling – Does it really work? (Plus How to Do It)
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Does oil pulling really work? For some things, the benefits are clear, for others, it’s questionable. I’ll share how to oil pull, and what benefits you may see from the practice.
Table of contents
What is Oil Pulling?
Oil pulling is a dental hygiene practice that involves swishing a spoonful of oil around the mouth for 15-20 minutes, forcing it back and forth (pulling) through the teeth. When you finish, spit out the oil in a waste bin or compost pail. (Coconut oil down the sink or toilet drain may lead to clogged pipes.)
Rinse the mouth with water or salt water, and brush and floss as usual. If you use a tongue scraper, using it right after you pull is a good idea. (I have one similar to this copper tongue scraper, and copper is naturally antibacterial.)
I do oil pulling daily as part of my morning routine, and spit the used oil in my compost. Most recommendations suggest doing it first thing in the morning before eating or drinking, and repeating up to three times per day.
I find solid coconut oil easier to use than liquid oil. I put a spoonful in my cheek and let it warm up and melt. This gives me a minute or two to get used to that much oil in my mouth. You can start with smaller amounts and work up to a tablespoon.
If swishing for 15 – 20 minutes is too much, start with 5-10 minutes and work up to a longer time period. You don’t have swish constantly – you can take a break now and then. Once you get used to it, it’s really not a big deal, but my cheeks were a bit sore at first.
Which oil should I use?
The most commonly used oils are sunflower, sesame and coconut. I prefer Nutiva coconut oil, and keep a small jar on my counter that I refill from my gallon container.
Earth Clinic contributors discuss using sesame, sunflower, olive, walnut, macadamia, coconut, Udo’s Oil, Total EFA Oil and others. Some people reported that their teeth took on a yellow tinge from using olive oil, so other oils may be a better choice.
What does oil pulling do?
To read some claims, oil pulling does everything but cook you breakfast in the morning. If we look back at the Ayurvedic roots of the practice, the tongue is linked to various organs. Working the oil around the mouth is intended to provide a cleansing affect throughout the body.
Scientifically, we know that many of the oils used are antimicrobial, so they reduce problematic bacteria in the mouth. The pulling action activates salivary enzymes and emulsifies the oil, so it acts as a surfactant, loosening plaque buildup.
I’ve found that it makes my teeth feel smooth and clean, and has lightened some of my teeth stains but not removed them. (No magic cure for whitening teeth here, sorry.)
I notice that it helps clear out sinus congestion. After pulling for a while, the crud works loose from my nose and throat area, and I can spit it all out when I spit out the oil. Plus, it’s great for getting out stuck bits of popcorn hull or other fibrous pieces of plant material that brushing and flossing miss.
The American Dental Association states there are no reliable scientific studies supporting the practice, but they also say it’s safe to put neurotoxins in your teeth.
Let’s take a look at some of the studies indicating that oil pulling may improve oral health, and possible benefits.
Reduces Bad Breath
Mouth bacteria is commonly associated with bad breath (halitosis). When researchers compared commercial mouthwash to oil pulling with sesame oil, they found that both worked as well for treating halitosis.
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Unlike commercial mouthwash, the oil helps to moisten dry mouths and sooth chapped lips.
Improves Gum Health
Gingivitis is inflammation of the gums. Left untreated, it can lead to periodontitis, which is associated with tooth loss and systemic diseases. This may be where the big health claims come from – clear up the gums, and the other problems may also improve.
This 30 day study indicates that oil swishing reduces plaque and gingivitis, specifically: “A statistically significant decrease in the plaque and gingival indices was noticed from day 7 and the scores continued to decrease during the period of study.”
Another study compared the use of oil pulling with chlorhexidine mouthwash, with favorable results.
May Help Fight Tooth Decay
In the study, Effect of oil-pulling on dental caries causing bacteria, researchers tested sesame oil for 40 days. Their conclusion was that the volunteers saw a notable reduction in the susceptibility to dental caries. Specifically, they noted that the oil helped decrease plaque causing bacteria.
Sesame and sunflower oils on their own do not fight mouth bacteria, but the action of oil pulling changes them (enzyme action and emulsification action) so that they can lift contaminants from teeth.
This study concludes: “The myth that the effect of oil-pulling therapy on oral health was just a placebo effect has been broken and there are clear indications of possible saponification and emulsification process, which enhances its mechanical cleaning action.”
Is Oil Pulling Dangerous?
I read some accounts of people who experienced mouth irritation from oil pulling. If this happens, discontinue, try a different oil or pull less frequently. Don’t swallow the oil, as it contains dead bacteria and other things that are better out than in.
Some people also express concern that oil pulling may pull mercury out of metal fillings and put it into circulation in the body. I asked our holistic dentist about this potential problem. He said this was not an issue because you spit the oil into the trash.
I have fillings in my teeth and have never had one come loose during oil pulling. My son did manage to loosen a temporary filling, which needed to be replaced. We used a filling repair kit to plug the hole until we could get in to see the dentist.
Should you do it?
Oil pulling is cheap and easy to do, and evidence suggests that it improves dental health. What do you have to lose other than some plaque?
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Originally posted in 2012, last updated in 2021.
Ever since I got pregnant with my first child my teeth have went down hill. I want to start the oil pulling but how many times a day do you do it?And am I suppose to stop brushing my teeth all together?
Don’t quit brushing. Try it a few times a week and see how you feel, then try it more or less frequently based on your reaction. I’d also highly recommend the book “Deep Nutrition“, given that you mentioned health problems associated with getting pregnant.
My boyfriend and I just started oil pulling today. We both have dental problems but he has terribly bleeding gums and he noticed a big difference in just one day! I can’t wait to see the results after a few weeks!
That’s wonderful! Thanks so much for letting me know. Sensitive gums are common with thyroid issues (which I have) and I know oil pulling is a big help to me if my gums start acting up.
I was checking out this post earlier this week and now coming back to visit it again. I just started oil pulling and your article was so helpful getting started! Thanks for compiling all the information into one spot. You’re the best!!
Thanks, Amber. I’ve been working my way through the adaptogens book recommended in the HANE course, and will be getting back into the rest of the course soon.
Have you read anything about oil pulling with coconut oil while having amalgam fillings? I thought I read somewhere that it isn’t good and I’m wondering if you heard the same?
Oooops, I just saw that you replied to a question like this, sorry… no reply is necessary.
Has anyone tried hemp oil? i was given about a gallon of it, and thought this may be a good use.
I haven’t tried it, but several sites do recommend it.
I know that loose fillings have been discussed above. But I’ve wondered if Oil Pulling could cause the mercury in fillings to leach out?
There’s some disagreement on this. Some sources say yes, some say no. The action of chewing puts pressure on the tooth, and that’s not happening here, but the fluid is actively moving around the tooth. Since you spit out the oil, I would think that any mercury that leaches out of the amalgam would be spat out with the oil. I do know that significant amounts of gum chewing are not recommend for people with amalgams, because you chew and swallow (saliva) with no real food in place to buffer the teeth.
When the mercury leaches out into the oil it is then quickly being absorbed into the bloodstream from underneath your tongue the same as any sublingual medication that is placed under your tongue for the fastest absorption such as meds to help prevent heart attack’s or meds to prevent vomiting.
Hello, I’ve been reading some of the amazing results people have been getting with oilpulling. I recently discovered oilpulling, on another website and decided to give it a go, plus I’ve seen videos on YouTube. I couldn’t find sesame oil but sunflower oil was the alternative from the info I got. I’ve swished once for 20mins, which was no problem, but while swishing, the right side of my throat started to feel sore. I didn’t feel well afterwards, I didn’t want to eat and havn’t, I felt cold and I have a headache. In one of the videos I watched, the lady said this would happen, but I didn’t think it would happen straight away. Is this normal? I don’t want to stop this technique, as I feel it is the natural solution to solving my body problems. I’m going through the menopause.
If possible, I’d consult a natural practitioner. You may want to try a different oil, such as coconut, and a shorter time period (say ten minutes) to start. I’ve never had those sort of symptoms.
Thanks so much for an informative article – I have had great success with oil pulling – my gums were not good – I use coconut oil and I try to check with hubby to see if he needs anything before I oil pull – I easily worked up to 20 minutes – I also do it while I am getting ready for the day.
Here is a couple of short articles that have good info as well: http://naturalsociety.com/oil-pulling-benefits-what-is-oil-pulling-anyway/ and http://naturalsociety.com/12-health-benefits-of-sesame-seeds-sesame-oil/
The second article talks about the oil pulling combined with the health benefits of the seasame oil.
I have found that oil pulling while showering is the easiest and best way for me. The time goes by much easier as well as killing 2 birds with one stone time wise.
Ahhh just dont spit it out..it clogs drains
Does it have to be a full tablespoon? I just tried it with that amount and my mouth seemed overly full and I gagged. 🙁
Nah – just start with whatever you’re comfortable with. I used less when I first got started.
I’ve used both coconut oil solid form and liquid as well as the seasame. It is much easier if you start with the liquid form. When I started with the solid, I had a much harder time and felt like it was a lot, but when it was the liquid, MUCH easier.
Can you do it while Pregnant ?
I don’t see any reason why not, unless you have a large number of amalgam fillings. Then there may be some concerns.
why would there be concerns when you have amalgams in and oil pulling?
Some lab tests indicate that regular oil pulling may put more mercury from the amalgam into circulation in the body than just having the filling sitting there.
That’s good thought it shows humans what kind of trustful dentist put into us that poison us BTW your living pulp brings the mercury right into blood stream don’t see how it is worse to keep spitting out larger toxins every time eventually the dose of that filling will weaken dentists did not do studies of how living teeth with blood comes into direct contact to mercury fillings!!
I doubt swallowing it can do any harm, bacteria have a harder time in stomach acid than in your mouth or sinuses, but it would feel gross going down.
The only credible evidence I’ve seen supporting the notion that swallowing FOOD that has been swished on your mouth can be harmful is the report of a woman who aspirated pulled oil when attempting to swallow it. This may come as a shock, but that is a risk associated with aspirating *anything*. Don’t aspirate your food, kids, it could be fatal whether you swished it in your mouth or not.
As for the notion that pulled oil contains mysterious “toxins” magically extracted from the body through the mouth, what a bunch of malarkey. Any and all systemic benefits associated with oil pulling are attributable to the benefits gleaned from improved oral hygiene – there is no mystical “detoxification” here, just the physical removal of oral bacteria and parasites. I would think it obvious that any of these which has taken up residence in the mouth *already* exists in the gastrointestinal tract *if* they are able to survive there, and an influx carried in by oil that has antibacterial properties in its own right is not going to make an impact in that inhospitable environment (though if one were concerned about it, walnut hull extract + wormwood tea + fresh ground cloves will make more of a positive impact than spitting food in the trash).
So, if I’m understanding you correctly, then the coconut oil, honey and oatmeal I use to clean my face should be scraped off and eaten for breakfast, rather than washed down the drain, because it’s “good food”. I know when I oil pull that I remove plaque, and sometimes have a significant amount of sinus drainage. I think I’ll skip chowing down on that, but you and others are certainly welcome to do as you see fit.
This is true but you have to also remember that it must pass through the esophagus first which could leave residual bacteria behind. Better to be safe than sorry–so you may want to spit it out!
Swallowing pulled oil will make you sick. If you swallow it, clearly nobody has told you how oil pulling works. It works it’s way into the crevices of your teeth deep into the places that bleed when you floss too hard. It bonds immediately with the bacteria as they are coated with molecules of oil on all side and that globule when pushed back out collects in the big pool of oil. It takes about 20 minutes for it to work its way into the deepest parts of the teeth. You ALWAYS spit it out and ALWAYS brush your teeth afterwards. It doesn’t have to have fluoride in it, but use toothpaste. I went a decade working through countries with less than adequate toothpaste and poor water sources and coconut oil pulling actually regrew a section of collapsed molar and refilled cavities. It even filled out the outer edge by itself and I still can’t explain that. A man in India with very white very perfect teeth told me he had not seen a dentist or flossing more than once or twice a year in thirty years. He swore up and down that if I swished with coconut oil for twenty minutes, not a minute more or less that my dental problems and bacterial illnesses would never be a problem again. I listened and have been rewarded with repaired, revitalized teeth. Its pretty cool. Pair that with the daily Five Tibetan Rites and your health will be amazing for the remainder of your time here
Thanks for sharing your experience, Adam.
I am already sold on coconut oil, so I will add this to the many things I use it for now. I’ve swallowed it, so swishing it isn’t a problem. I’ve got it in right now, will update later after I’ve done it for awhile. So glad I found this through Pinterest. Thank you!
Alexis – you’ve very welcome. I’ve done oil pulling for a while, so i was glad to finally find (and share) actual studies that show its effectiveness.
Can I use extra virgin olive oil.
Yes, but some people report that olive oil yellows their teeth.
I get allergy shots every week, is it ok to do oil pulling or will it affect my shots? Ive never tryed oil pulling but i thought maybe it could help with my sinuses because i have sinus disease.
I haven’t been able to find anything definitive on this. My gut feeling is that it shouldn’t present any problems, but if you try it, do take careful note of any differences you feel when you include oil pulling in your routine – for better or worse. You may also wish to consult your doctor (although it’s been my experience that not too many are familiar with oil pulling in any fashion).
My husband has been on allergy shots almost 2 years and oil pulling for at least 1 year pretty consistently, no issues for him, so that’s just one case, but thought I’d share even though everyone may be different!
I’ve just started oil pulling for the last 2weeks. Let me say that my translucent teeth have really started to remineralize. I lost a lot of enamel because of my upset stomach and burping for the last 30 years. I’m surprised that I survived. I’ve had to do a total detox by going mostly vegan. And with oil pulling my whole body is going great! My skin, hair, teeth, nails are recouping. This after listening to doctors trying to help, but they have no resources. They’ve been taught to give us a silver bullet or pills that don’t work. They don’t for the most part. If it took a long time for the sickness to overtake our immune system and has been a part of us for a long time, then it will take a long time for our bodies to completely turn around, but what a great reversal. I’m enjoying this revitalization. I’m walking on the sunny side of the street, all smiles. And I’m 60 going on 20. My breathing is better, my posture looks to be on a 20 year old. I’ve always been a nonconformist so doctors and dentists don’t love me. I have no use for them. I’m back in the race. I’m totally there. Hey. Come on life, give all you got.
How are you doing today?
Sounds like you are on the right side of the street! Enjoyed your post and optimism. You’ve got this!
How long does it take before you noticed results?
Me teeth felt smoother and cleaner right away. Stains fade with multiple uses, but results are not nearly as dramatic as chemical whiteners. On the more aggressive mouth problems, I’m not sure.
I think my teeth are whiter than the OTC whiteners. Maybe not what they would be from a professional whitening, but not $600.00 either!
I experienced physical detox after about 2 weeks of every other day use and when I say physical I mean little granules of gunk.
Could those have been tonsil stones? My youngest gets tonsil stones, and oil pulling helps loosen and clear them.
After experiencing some health problems for the past two months related to my mouth, I discovered oil pulling as a potential therapy. I can’t say it helped for the condition I have (which remains undiagnosed and apparently quite mysterious), but I found it very relaxing and intuitively feel that it good for the body. I don’t do it often, but will continue to work with it over time! Glad you posted this! Reminded me to get back on it! 🙂
I hope you find something that will help whatever’s going on in your mouth.
I just recently visited a Holistic dentist and the hygienists recommend a mouth rinse to kill mouth bacteria even though I told her I have been oil-pulling. Since oil-pulling supposedly kills mouth bacteria, is it necessary to purchase the mouth rinse? Also, a toothpaste was recommended that has carrangean. The hygienists assured me its been checked out and her family used this toothpaste. What do you think?
From what I’ve read about carrageenan most recently, I wouldn’t use or recommend it, but I haven’t studied it in detail. All the studies seem to confirm that oil pulling does reduce problematic mouth bacteria, so i don’t understand a need for a mouth rinse in addition to oil pulling.
I have burning tongue syndrome I was wondering if this is what you were suffering from possibly?
For burning tongue syndrome I would try ginger and turmeric in capsule form to help reduce inflammation as well as 1-200 mg fish oil daily.
look up candida, to see if this could be your mouth problem. which coconut oil is good for.
Have you looked into probiotic treatments a lot of mouth ailments stem from Gut issues.
Have you ever come across anyone whose fillings were loosened by oil-pulling? Someone on Facebook mentioned their dentist said it could happen. I asked my Ayurvedic doctor about it and she said she’d never heard of that. Hoping it’s just a myth as I love oil-pulling! Stops my mouth feeling yucky in the mornings.
I’ve heard stories about fillings being loosened during any change in dental routine, so it’s possible, but not likely. It seems in the majority of cases, oil pulling helps to strengthen the enamel, which seems to me like it would help keep fillings in place. From personal experience, I have a mouth full of metal (from my younger years), and have been pulling off and on for a couple of years, and never had a filling come loose.
Forget oil pulling; use wildflower honey instead. Taste better and does the same thing in regards to oral hygiene.
The sugar from the honey will wreak havoc on your teeth over time.
Do you also recommend flossing with twizzlers? That’s some seriously horrible advice. Oil pulling is thousands of years old. It literally reformed a collapsed part of a filling in about seven months when done once day 20 minutes with coconut oil. This person is clearly an establishment dentist
This maybe a off the wall question but do you brush your teeth first before oil pulling?
From what I’ve seen, brushing after oil pulling is more commonly recommended, as oil pulling may loosen plaque or other deposits and make them easier to remove by brushing.
Sounds like something a for-profit dentist would say to discourage his patients from doing anything that could hurt his sales.
Took the words right out of my freshly oil pulled* mouth!
I was thinking the same thing. Doctors and dentists often discourage a lot of natural, healthy techniques to keep us coming back.
I am not sure if it’s what you are talking about, or what your friend was talking about, but oil pulling is so good at pulling toxic build up from your mouth it actually can affect some amalgam fillings, and pull the Mercury toxicisity out of it into your system.
Those are no Bueno anyway, so if someone has them, research having them removed, or depending on the tooth- pulled- which is the safest option to have them removed.
That seems like a logical answer. Thanks!
Oil pulling does loosely bond with the mercury at the edge of your filling that you would’ve otherwise swallowed whenever you were eating a burger or almond butter or anything else with oil. This is why we spit out the oil and don’t swallow it. I’m not really sure how anyone could be convinced that mercury is safer left in your mouth than in your trash can or toilet, but I noticed that this rumor went around about a decade ago.
The only way the oily mercury would go back into your system is if you swallowed it. So brush with some kind of toothpaste after you’re done. Coconut oil attaches to bacteria and minerals and literally everything bad in your mouth. I brush two or three times a day and one of those times is right after I pull.
My tooth filling on my right fang came off when brushing after oil pulling…