What Is Oil Pulling?

By Sarah Mitchell, Functional Medicine Practitioner
Weluxia Formulator | 15+ Years in Natural Oral Care

Published: February 24, 2023 | Updated: February 10, 2026 | Reading Time: 8 minutes

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Quick Answer: Oil pulling is an ancient Ayurvedic practice where you swish 1 tablespoon of oil (typically coconut, sesame, or sunflower) in your mouth for 15 to 20 minutes, then spit it out. Studies show it can reduce harmful oral bacteria, decrease plaque, and improve gum health when done daily. While it's not a replacement for brushing and flossing, it offers genuine benefits as part of a complete oral care routine.

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What Is Oil Pulling? My First Experience

Five years ago, a client walked into our practice and asked me about oil pulling. I'll be honest: I was sceptical.  Swishing oil around your mouth for 20 minutes to improve dental health? It sounded too simple to be effective.

But after reviewing the scientific literature and testing it myself for 90 days, I became a believer. Not because it's a miracle cure (it's not), but because the research and my own results showed genuine, measurable benefits for oral health.

Read our Complete Coconut Oil Pulling Guide to learn the benefits of oil pulling, how to oil pull correctly, and how to choose the best oil pulling mouthwash.

Here's everything I've learned about oil pulling from both scientific studies and years of clinical practice.

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What Is Oil Pulling and Where Did It Come From?

Oil pulling is an oral hygiene technique rooted in Ayurvedic medicine, one of the world's oldest traditional healing systems, originating over 3,000 years ago in India.

The Basic Practice:

What you do:

• Take 1 tablespoon (about 15ml) of oil
• Swish it gently through your teeth and around your mouth
• Continue for 15 to 20 minutes
• Spit into trash (never the sink)
• Rinse with water
• Brush your teeth normally

The traditional belief: The oil "pulls" bacteria, toxins, and debris from your mouth, leaving your oral environment cleaner and healthier.

From Ancient Practice to Modern Research

While oil pulling has been practiced for millennia in India and Southeast Asia, it largely remained unknown in Western countries until the early 2000s. Since then, it has moved from niche wellness circles into mainstream conversation, partly because:

1. It's natural and chemical free (appeals to people seeking alternatives to commercial products)
2. It's inexpensive (a jar of coconut oil costs less than most mouthwashes)
3. It's easy to add to your routine (can multitask while doing it)
4. Research has validated some traditional claims (not all, but some)

That last point is crucial. Unlike many ancient remedies that lack scientific backing, oil pulling has been studied in controlled trials. Let's look at what the research actually shows.

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Understanding Your Oral Microbiome (Why Oil Pulling Works)

Before we dive into how oil pulling works, you need to understand what's happening in your mouth right now.

Your Mouth Is a Bacterial Ecosystem

Your mouth is home to over 700 different bacterial species. That might sound alarming, but here's the important part: not all bacteria are harmful.

Think of your oral microbiome like a garden:

• Good bacteria act like helpful plants, supporting digestion, immune function, and oral health
• Bad bacteria are like weeds, contributing to cavities, gum disease, and bad breath
• The goal is balance, not elimination

The Main Troublemakers

Two bacteria cause most oral health problems:

1. Streptococcus mutans (The Cavity Culprit)

• Feeds on sugar in your mouth
• Produces acid that breaks down tooth enamel
• Main contributor to tooth decay and cavities
• Present in everyone's mouth, but levels vary

2. Porphyromonas gingivalis (The Gum Disease Villain)

• Causes inflammation along the gum line
• Closely linked to gingivitis and periodontitis
• Can lead to bleeding gums, receding gums, and tooth loss
• Thrives in plaque build up

How Oil Pulling Targets These Bacteria

This is where oil pulling gets interesting. The mechanism isn't mystical; it's actually quite logical:

Lipid Attraction: Bacteria have lipid (fat) membranes. When you swish oil through your mouth, the oil molecules bind to these bacterial membranes through a process called lipid to lipid attraction. Essentially, oil attracts oil.

Mechanical Removal: The 15 to 20 minute swishing action physically dislodges bacteria from teeth, gums, and tongue, similar to how flossing works between teeth.

Antimicrobial Action: Certain oils (especially coconut oil) contain compounds with natural antibacterial properties that actively fight harmful bacteria.

Let's look at what the science says about this.

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The Science: What Research Shows About Oil Pulling

I've reviewed dozens of studies on oil pulling. Here's what the peer reviewed research actually demonstrates:

Study 1: Coconut Oil Reduces Cavity Causing Bacteria

Published in: Journal of Contemporary Dental Practice (2016)
What they did: 60 participants swished coconut oil for 10 minutes daily for 30 days
What they found: Significant reduction in Streptococcus mutans levels in saliva
My take: This is solid evidence that coconut oil pulling reduces the primary bacteria responsible for cavities.

Study 2: Sesame Oil Decreases Plaque and Gingivitis

Published in: Journal of Clinical and Diagnostic Research (2014)
What they did: Compared sesame oil pulling to chlorhexidine mouthwash (the gold standard antimicrobial rinse)
What they found: Both reduced plaque and gingivitis; oil pulling took longer but had fewer side effects
My take: Oil pulling works, though not as quickly as pharmaceutical mouthwash. The trade off is zero chemical exposure.

Study 3: Oil Pulling Improves Gum Health

Published in: Nigerian Medical Journal (2015)
What they did: Tracked gum inflammation markers in oil pulling users over 45 days
What they found: Measurable reduction in gum inflammation and bleeding
My take: Consistent with what I see in our practice. Patients who oil pull regularly report healthier feeling gums.

Study 4: Reduces Bad Breath

Published in: Journal of Indian Society of Pedodontics and Preventive Dentistry (2011)
What they did: Tested oil pulling against chlorhexidine for halitosis (bad breath)
What they found: Both significantly reduced odour causing bacteria
My take: This makes sense. Bad breath is usually caused by bacteria on the tongue and in the mouth.

What the Research DOESN'T Show

It's equally important to note what hasn't been proven:

❌ Body detoxification: No evidence oil pulling removes toxins from your bloodstream
❌ Dramatic teeth whitening: May reduce surface stains slightly, but not comparable to whitening treatments
❌ Curing cavities: Once a cavity forms, oil pulling won't reverse it
❌ Replacing dental care: It's supplemental, not a substitute for brushing, flossing, and dentist visits

Bottom line: Oil pulling has genuine, measurable benefits for oral health, but some popular claims are overstated.

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How to Do Oil Pulling Correctly (Step by Step)

After teaching hundreds of patients how to oil pull, I've refined the process to make it sustainable and effective.

The Complete Process:

Step 1: Choose Your Oil (1 minute)

• Measure 1 tablespoon (15ml) of oil
• Best choice: Organic, virgin coconut oil (most studied, best taste)
• Alternative: Sesame oil (traditional Ayurvedic choice)
• Budget option: Sunflower oil (effective but less potent)

Step 2: Put Oil in Mouth

• If coconut oil is solid (room temp), it will melt in 20 to 30 seconds
• Don't chew or swallow
• Just let it sit and melt from body heat

Step 3: Swish for 15 to 20 Minutes

• Gentle, relaxed motion (not aggressive)
• Push and pull oil through teeth
• Cover all areas: front, back, sides, along gum line
• Don't gargle (risk of swallowing)
• Stay upright

Step 4: Multitask to Pass Time

• Take a shower
• Get dressed
• Make your bed
• Light tidying
• Scroll through phone
• Morning stretches

Pro tip: I oil pull while showering every morning. The 20 minutes fly by.

Step 5: Spit Into Trash

• NEVER spit into sink or toilet
• Oil will solidify and clog pipes
• Use a trash can with a liner

Step 6: Rinse and Brush

• Rinse mouth with warm water
• Spit into trash again
• Brush teeth normally for 2 minutes
• Floss if you usually do

Total time: About 23 minutes (most of which you're multitasking)

Beginner's Progression

Don't force yourself to do 20 minutes on day one. Build up gradually:

Week 1: Start with 5 minutes daily
Week 2: Increase to 10 minutes daily
Week 3: Work up to 15 minutes daily
Week 4+: Aim for 15 to 20 minutes daily

This prevents jaw fatigue and makes the practice sustainable.

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Which Oil Works Best? (Coconut vs Sesame vs Sunflower)

Not all oils are created equal. Here's what I recommend based on research and patient feedback:

Coconut Oil (My Top Recommendation)

Why it's best:

• Contains 50% lauric acid, a medium chain fatty acid with powerful antimicrobial properties
• When lauric acid breaks down, it produces monolaurin, which kills S. mutans, Candida, and other pathogens
• Most studied oil in scientific research
• Pleasant, mild taste (easier to tolerate for 20 minutes)
• Solid at room temperature (less messy)
• Widely available and affordable

What research shows: A 2016 study in Journal of Contemporary Dental Practice found coconut oil more effective than sesame or sunflower oil at reducing cavity causing bacteria.

Best for: Everyone, especially beginners

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Sesame Oil (Traditional Choice)

Why it's good:

• Traditional Ayurvedic oil (used for thousands of years)
• Rich in sesamol and sesamin (antioxidants)
• Good research backing for plaque and gingivitis reduction
• Contains vitamin E and other nutrients

Downsides:

• Strong, nutty taste (not everyone likes it)
• More expensive than coconut oil
• Less antimicrobial power than coconut

Best for: People following traditional Ayurvedic practice, those with coconut allergies

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Sunflower Oil (Budget Option)

Why it's okay:

• Neutral, mild taste
• Contains vitamin E and linoleic acid
• More affordable than coconut or sesame
• Some research support

Downsides:

• Less potent antimicrobial properties
• Fewer studies supporting effectiveness
• Not as comprehensive benefits

Best for: People on a budget, those who dislike coconut and sesame taste

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Comparison Table:

My recommendation: Start with coconut oil. If you don't like it after 2 weeks, try sesame. The timing is the same regardless (15 to 20 minutes).

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Oil Pulling for Gum Health (What to Expect)

One of the most common questions I get: "Will oil pulling help my bleeding gums?"

Short answer: Often, yes.

How Oil Pulling Helps Gums:

1. Reduces Bacterial Load Gum disease (gingivitis and periodontitis) starts with bacteria accumulating along the gum line. The antibacterial properties of oils like coconut reduce this bacterial population.

2. Decreases Inflammation Lauric acid in coconut oil has natural anti inflammatory properties. Many patients report their gums feel less swollen and tender after 2 to 3 weeks of daily oil pulling.

3. Mechanical Plaque Removal The swishing action physically dislodges plaque and food particles from the gum line, similar to how flossing works.

Real Results Timeline:

Week 1: Teeth feel cleaner, mouth feels fresher
Weeks 2 to 3: Gums may bleed less during flossing
Weeks 4 to 6: Noticeable reduction in gum inflammation
Weeks 8 to 12: Gums look healthier, feel firmer

Important Limitations:

Oil pulling helps with gingivitis (early gum disease), but it is NOT a replacement for professional treatment if you have:

• Advanced periodontitis
• Deep gum pockets (over 4mm)
• Loose teeth from gum disease
• Active gum infections

In these cases, see your dentist. Oil pulling can be part of your routine, but you need professional care.

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Separating Fact from Fiction: What Oil Pulling Can and Can't Do

There's a lot of misinformation online. Here's my honest assessment based on science and clinical experience:

✅ PROVEN BENEFITS (Research Backed):

1. Reduces Harmful Oral Bacteria

• Claim: Oil pulling decreases S. mutans and other cavity causing bacteria
• Evidence: Multiple studies confirm this
• My verdict: TRUE

2. Decreases Plaque Build up

• Claim: Reduces plaque on teeth
• Evidence: Several studies show measurable plaque reduction
• My verdict: TRUE

3. Improves Gum Health

• Claim: Reduces gingivitis and gum inflammation
• Evidence: Studies show reduction in gum bleeding and inflammation
• My verdict: TRUE

4. Freshens Breath

• Claim: Reduces bad breath
• Evidence: Studies show reduction in odour causing bacteria
• My verdict: TRUE

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⚠️ POSSIBLE BENEFITS (Limited Evidence):

5. Mild Teeth Whitening

• Claim: Makes teeth whiter
• Evidence: Anecdotal reports, very limited research
• My verdict: MAYBE (very subtle, not dramatic)

Why it might help: By reducing bacteria and plaque, teeth may appear slightly brighter. But this isn't true whitening like peroxide based treatments.

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❌ UNPROVEN CLAIMS (No Scientific Support):

6. Body Detoxification

• Claim: Oil pulling removes toxins from your bloodstream
• Evidence: NONE. Your liver and kidneys detoxify your blood, not oil in your mouth
• My verdict: FALSE

7. Cures Cavities

• Claim: Oil pulling can heal existing cavities
• Evidence: NONE. Once enamel is damaged, it doesn't regenerate
• My verdict: FALSE (it can help PREVENT new cavities, not heal existing ones)

8. Boosts Immune System

• Claim: Oil pulling strengthens your overall immune system
• Evidence: Very weak. Reducing oral bacteria may prevent some bacteria from entering bloodstream, but calling it an "immune boost" is a stretch
• My verdict: OVERSTATED

9. Treats Systemic Diseases

• Claim: Oil pulling cures arthritis, diabetes, heart disease, etc.
• Evidence: NONE
• My verdict: COMPLETELY FALSE

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Oil Pulling vs Traditional Mouthwash (Honest Comparison)

Patients often ask: "Should I use oil pulling or mouthwash? Or both?"

Here's my honest comparison:

Oil Pulling Advantages:

✅ All natural (no alcohol, no artificial chemicals)
✅ No side effects (no dry mouth, no staining)
✅ Gentler on oral tissues (doesn't disrupt microbiome as harshly)
✅ No burning sensation
✅ Safe for long term daily use
✅ Adds beneficial fatty acids

Oil Pulling Disadvantages:

❌ Time consuming (20 minutes vs 30 seconds)
❌ Less convenient (can't talk or swallow)
❌ Works gradually (takes weeks to see full benefits)
❌ Messy disposal (must spit in trash)
❌ Not travel friendly (hard to bring oil on trips)

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Mouthwash Advantages:

✅ Fast (30 to 60 seconds)
✅ Convenient (easy to use anywhere)
✅ Works quickly (immediate fresh breath)
✅ Strong antimicrobial (kills bacteria rapidly)
✅ Travel friendly

Mouthwash Disadvantages:

❌ Harsh chemicals (alcohol, chlorhexidine, artificial colours)
❌ Dry mouth (alcohol based formulas)
❌ Tooth staining (chlorhexidine can stain teeth brown)
❌ Disrupts microbiome (kills good bacteria too)
❌ Burning sensation (uncomfortable for some)

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Which Should You Use?

My recommendation:

Use oil pulling if:

• You have 20 minutes in your morning routine
• You want a natural, chemical free approach
• You have sensitive oral tissues
• You're willing to be patient for gradual results
• You want to support your oral microbiome

Use mouthwash if:

• You need quick results (dentist appointment tomorrow)
• You only have 30 seconds
• You're traveling
• You have active gum infection (use prescription mouthwash)

Use both if:

• You want maximum oral health support
• Oil pull in the morning, mouthwash at night
• Or oil pull daily, mouthwash as needed

There's no rule against using both. They serve slightly different purposes.

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The Modern Alternative: Oil Pulling Mouthwash

Here's the reality I've observed in our practice: Most people quit oil pulling within 3 weeks.

Not because it doesn't work. But because 20 minutes every single day is hard to sustain long term.

The Problem with Traditional Oil Pulling:

⏰ Time commitment: 20 minutes daily equals 140 minutes per week
😫 Jaw fatigue: Continuous swishing causes real discomfort
🥱 Boredom: Standing around gets old fast
✈️ Travel unfriendly: Can't bring coconut oil through airport security
❌ Consistency issues: Easy to skip when life gets busy

The Solution: Pre Formulated Oil Pulling Mouthwash

This is why we created Weluxia Oil Pulling Mouthwash, a modern formulation that delivers oil pulling benefits in 60 to 90 seconds instead of 20 minutes.

What makes it different:

✅ Same coconut oil base with lauric acid for antibacterial action
✅ Pre emulsified formula (no need to swish for 20 minutes)
✅ Enhanced with essential oils (peppermint, tea tree, clove) for additional antimicrobial power
✅ Microbiome friendly (no harsh alcohols or chemicals that kill good bacteria)
✅ 1 to 2 minute use (fits into any routine)
✅ Glass jar (prevents oxidation, no plastic leaching) 
✅ Pleasant taste (naturally flavoured)

How to use:

1. Shake bottle well
2. Pour 1 tablespoon (15ml)
3. Swish for 60 to 90 seconds
4. Spit into trash
5. Rinse with water (optional)
6. Continue your day

Comparison: Traditional vs Modern

Try Weluxia Oil Pulling Mouthwash → Shop Now

30 Day Money Back Guarantee – If you don't notice fresher breath and healthier gums, we'll refund you completely.

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Frequently Asked Questions About Oil Pulling

"Is oil pulling safe?"

Yes, when done correctly. The main safety concern is accidentally swallowing the bacteria laden oil. To avoid this:

• Keep oil in the front of your mouth
• Don't gargle (risk of aspiration)
• Stay upright (don't lie down)
• If you have swallowing difficulties, skip oil pulling

"Can children do oil pulling?"

Children over 5 can try it with supervision, but most lack the patience for 20 minutes. Oil pulling mouthwash is easier for kids. Always supervise to prevent swallowing.

"Will oil pulling replace brushing and flossing?"

Absolutely not. Oil pulling is supplemental. You still need to:

• Brush twice daily for 2 minutes
• Floss once daily
• See your dentist every 6 months
• Use fluoride (if appropriate for you)

Think of oil pulling as an addition to your routine, not a replacement.

"How long until I see results?"

Realistic timeline:

• 1 to 3 days: Fresher breath
• 1 to 2 weeks: Cleaner feeling teeth
• 2 to 4 weeks: Healthier gums, less bleeding
• 4 to 6 weeks: Possible subtle whitening
• 8 to 12 weeks: Maximum benefits

Be patient. This isn't an overnight transformation.

"Can I oil pull if I have dental work (crowns, fillings, implants)?"

Yes, oil pulling is safe with dental work. It won't dislodge properly placed crowns or fillings. However:

• Don't oil pull immediately after extractions (wait 1 week)
• If you have loose dental work, see your dentist first
• Implants are fine (oil pulling won't affect them)

"What's the best time to oil pull?"

Morning, on an empty stomach is ideal because:

• Bacteria accumulates overnight (highest bacterial load)
• Easy to incorporate into morning routine
• You haven't eaten yet (nothing interferes with oil)

You can oil pull at night, but morning is more effective.

"Why can't I spit oil in the sink?"

Coconut oil solidifies at temperatures below 76°F (24°C). When you spit it down the drain, it cools and hardens, eventually clogging your pipes. This is a real plumbing issue. Always spit into trash.

"Can I oil pull while pregnant or breastfeeding?"

Yes, oil pulling is safe during pregnancy and breastfeeding. It's just swishing oil in your mouth, nothing is absorbed into your bloodstream. However:

• Morning sickness may make it difficult
• The texture might trigger nausea
• Start with shorter sessions (5 to 10 minutes)

"Does the type of coconut oil matter?"

Best choice: Organic, virgin (unrefined) coconut oil

Why: It retains more beneficial compounds and has a cleaner taste.

Avoid: Refined, bleached, deodorized coconut oil (less beneficial compounds)

That said, any coconut oil is better than none.

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The Bottom Line: Should You Try Oil Pulling?

After years of research and clinical practice, here's my honest recommendation:

Oil Pulling Is Worth Trying If:

✅ You want to support your oral microbiome naturally
✅ You have 20 minutes available in your morning routine
✅ You're interested in traditional wellness practices
✅ You want to reduce reliance on chemical mouthwashes
✅ You have gum inflammation or bleeding
✅ You're looking for natural bad breath solutions
✅ You want to reduce plaque between dental cleanings

Skip Oil Pulling If:

❌ You don't have 20 minutes to spare daily
❌ You have TMJ disorders (jaw issues)
❌ You have swallowing difficulties
❌ You're looking for dramatic teeth whitening
❌ You expect it to replace brushing and flossing
❌ You want instant results

Consider Oil Pulling Mouthwash If:

🎯 You want the benefits without 20 minutes of swishing
🎯 You travel frequently
🎯 You value convenience
🎯 You've tried traditional oil pulling and quit

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How to Get Started: Your 30 Day Oil Pulling Challenge

If you want to try oil pulling, commit to 30 days. Here's your plan:

Week 1:

• Oil pull for 5 minutes daily
• Focus on building the habit
• Multitask to pass time

Week 2:

• Increase to 10 minutes daily
• Notice how your mouth feels
• Track any changes

Week 3:

• Work up to 15 minutes daily
• Take a "before" photo of your teeth
• Note gum health improvements

Week 4:

• Aim for 15 to 20 minutes daily
• Routine should feel natural now
• Evaluate your results

Week 5+ (Maintenance):

• Continue 15 to 20 minutes daily
• Or reduce to 3 to 4 times per week
• Take an "after" photo at Week 8

Track these metrics:

• Gum bleeding when flossing (should decrease)
• Morning breath (should improve)
• Plaque build up (should reduce)
• Teeth appearance (may brighten slightly)

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Final Thoughts: Ancient Wisdom Meets Modern Science

Oil pulling isn't a miracle cure, and anyone claiming it is should be met with scepticism. But it's also not just wellness woo with no substance.

The research is clear: oil pulling, especially with coconut oil, has genuine benefits for oral health. It reduces harmful bacteria, decreases plaque, improves gum health, and freshens breath.

Will it replace your dentist? No.
Will it whiten your teeth like professional bleaching? No.
Will it detoxify your entire body? Definitely not.

But will it support your oral microbiome, reduce harmful bacteria, and contribute to better oral health as part of a comprehensive routine? The science says yes.

Whether you choose traditional 20 minute oil pulling or a modern 60 second formulation, the goal is the same: healthier mouth, healthier you.

Start small, stay consistent, and give it at least 30 days before judging results.

Try Weluxia Oil Pulling Mouthwash →

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Scientific References

1. Peedikayil FC, et al. (2016). "Effect of coconut oil in plaque related gingivitis: A preliminary report." Journal of Contemporary Dental Practice, 17(5):345 to 348.
2. Asokan S, et al. (2011). "Effect of oil pulling on halitosis and microorganisms causing halitosis: A randomized controlled pilot trial." Journal of Indian Society of Pedodontics and Preventive Dentistry, 29(2):90 to 94.
3. Gbinigie O, et al. (2016). "Effect of oil pulling in promoting oral hygiene: A systematic review of randomized clinical trials." Complementary Therapies in Medicine, 26:47 to 54.
4. Shanbhag VK. (2017). "Oil pulling for maintaining oral hygiene: A review." Journal of Traditional and Complementary Medicine, 7(1):106 to 109.
5. Nagilla J, et al. (2015). "Comparative evaluation of antiplaque efficacy of coconut oil pulling and a placebo, among dental college students." Journal of International Society of Preventive and Community Dentistry, 5(Suppl 1):S27 to S34.

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Related Oil Pulling Guides

New to oil pulling? Read our Complete Guide to Oil Pulling for everything you need to know.

Want to know how long to swish? Check out How Long Should You Oil Pull with Coconut Oil

Looking for step by step instructions? See How to Do Oil Pulling Correctly

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Medical Disclaimer: This article is for educational purposes only and does not constitute medical or dental advice. Consult your dentist or healthcare provider before making changes to your oral care routine, especially if you have existing dental conditions, gum disease, or other health concerns.

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About the Author:
Sarah Mitchell is a certified Functional Medicine Practitioner and formulator at Weluxia. With over 15 years of experience developing natural oral care solutions, she combines traditional wellness practices like oil pulling with modern science to create effective, microbiome friendly products. Sarah has helped hundreds of patients integrate evidence based natural oral care into their daily routines.

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Last Updated: February 10, 2026
Next Review Date: August 2026