Learn about the practice of oil pulling for oral health. I’ll talk about the benefits of oil pulling, the types of oils you can use, how to correctly oil pull, and my testimonial about my personal use of consistent oil pulling.
What is oil pulling?
There are some complicated natural therapies out there. By comparison, oil pulling is deceptively simple. Sip some oil, swish for 10 minutes. That’s it!
Oil pulling therapy is a practice taken from Ayurvedic medicine that involves swishing (or “pulling”) unrefined oil in your mouth for several minutes.
Think of it as oily mouthwash, except way more powerful. (Don’t forget to try my mouthwash recipe, too.)
The modern adaptation of oil pulling has only recently become popular in Western society, but already many are reporting amazing results from this unorthodox therapy. (Read about my own results at the end of the post!)
What are the Benefits of Oil Pulling?
The alleged benefits of oil pulling cover everything from curing gingivitis to facilitating weight loss.
Some users even report a decrease in gray hair!
I’m a skeptic, personally, but there are some interesting stories out there that include benefits like:
– Whiter, straighter teeth
– Healthy, pink gums
– Increased energy
– Decreased migraine headaches
– Clear sinuses
– Less severe asthma
– Decreased allergies
– Improved PMS symptoms
– Regulated menstrual cycles
– Better sleep
– Clear skin
Overall, oil pulling is known as a powerful method of detoxifying the body. Coconut oil expert Dr. Bruce Fife, author of Oil Pulling Therapy, says: “Oil pulling is one of the most remarkable methods of detoxification and healing I have ever experienced in my career as a naturopathic physician.”
What Oils to Use for Oil Pulling
Traditionally unrefined sunflower or sesame oil was used for oil pulling, but today many other oils are used as well. Unrefined olive or coconut oil come highly recommended if you don’t want to use the traditional oils.
Oil Pulling How-To Guide:
1. Ideally oil pulling should be done first thing in the morning on an empty stomach (I’m assuming because swishing the oil in your mouth might trigger the gag reflex in some folks — and we don’t need to combine that with a big breakfast, am I right?).
2. About one tablespoon on oil should be used. You can start with less, though, if that seems like too much.
3. A couple drops of essential oil or a healing oil like oregano (which might be good for thrush) can be added if desired. (Learn where I shop for essential oils online here.)
4. Swish the oil slowly and methodically, not vigorously.
5. Try to make sure the oil reaches every region of your mouth.
6. Be careful not to swallow the oil. This stuff is cleaning all kinds of gunk from your teeth and gums — it’s not for eating, okay?
7. Continue swishing the oil for at least 10 minutes, preferably more like 20 minutes.
8. The oil will become very thin and foamy as you swish.
9. Spit the oil out and rinse your mouth thoroughly with pure water.
10. Brush with a natural toothpaste afterwards. Click here for ideas for toothpaste alternatives.
How often should you oil pull?
Oil pulling can be done as often as you like. Daily sessions are usually recommended if you have specific health problems you are trying to address with oil pulling. I’d recommend at least a couple times per week if you want to reap the benefits.
This traditional practice is also an excellent measure to add to your daily routine to facilitate detoxification and overall health.
My Oil Pulling Benefits Testimonial
I discovered oil pulling therapy last year and decided to try it for fun. I used coconut oil since that’s what I had around at the time. I didn’t notice any astounding benefits, so after about a week of swishing for 20 minutes each day I gave it up.
Since then I’ve pulled oil a couple times a month at random.
Then about a week ago I started thinking about it again and decided to give it another whirl. I used olive oil this time because it seemed convenient. I swished for about ten minutes a day for a few days.
Now, before I continue, I want to explain that I’ve had a problem with plaque building up on the back of my lower front teeth for as many years as I can remember.
A Note About Plaque
I realize the stuff that colonizes on the back of my teeth is actually called calculus — yes, like the math. It’s like the advanced form of plaque. Calculus is also known as tartar. For the sake of simplicity, I’m just calling it all plaque. If you’d like to boost your dental knowledge, read this page about calculus, plaque, and other junk you don’t want on your teeth.
Oil Pulling Testimonial Continued:
Because of a (mostly unfounded) aversion I have to dental visits, I don’t get my teeth professionally cleaned often (don’t worry, otherwise my dental hygiene is great!). And besides, clean teeth don’t happen twice a year at the dentist — they happen through healthy daily habits. So I was looking for natural ways to support healthy, clean teeth, and oil pulling fit the bill.
I decided to floss right after oil pulling with olive oil for the first time (usually I floss at night and do oil pulling in the morning–it never occurred to me they might go better together!).
And as I was flossing all of the plaque build up literally just broke away from my teeth. I was astonished, and ran out of the bedroom exclaiming to my husband how crazy this was, that almost all the build up was gone.
Over the next few days I continued to floss after oil pulling, and now I have virtually no plaque build up behind my lower front teeth. My teeth feel very smooth and clean.
Nothing short of a dental cleaning has ever been able to accomplish this before, and to put the icing on the cake this was absolutely painless (yay!) and basically free (I guess besides the tiny cost of a few tablespoons of olive oil).
(For the record, I don’t think the difference was really in the type of oil I used, but mostly in the timing and consistency.)
Want to learn more about oil pulling?
If you want to learn how to whiten your teeth with oil pulling, read this post HERE.
If you want to read more about the benefits of oil pulling, check out coconut guru Bruce Fife’s book Oil Pulling Therapy: Detoxifying and Healing the Body Through Oral Cleansing which can be found at a fairly reasonable price online. Not sure if your local library is going to carry this one, but it’s worth a shot to see if you can reserve it to get a peek at this interesting stuff.
Do you practice consistent oil pulling? I’d love to see your testimonial in the comments below!
Love coconut oil? More of my posts:
- Coconut Oil for Clear Skin
- Super Easy Coconut Oil Fudge Recipe
- Coconut Oil, Weight Loss and Metabolism
Jamie says
I love this idea and am recently new to coconut oil. I love it. This article says to use coconut or olive oil but be careful not to swallow.
I take about 1.5 teaspoons of coconut oil at least once a day, sometimes twice, rught off the spoon and down the hatch it goes. I’ve been doing this for about 3 weeks and have had amazing results. Is it not safe to do it that way?
Elizabeth Walling says
Eating the oil is fine, definitely! But don’t swallow the oil you’ve used for oil pulling.
mud says
I’m a skeptic, personally, but there are some interesting stories out there that include benefits like:Oil Pulling
– Whiter, straighter teeth?
How does oil pulling straighten your teeth?
Elizabeth W. says
I totally get being skeptic. That’s why I mentioned these are stories I’ve heard, not well-researched ideas.
Toni says
Eating coconut oil is fantastic. I use it on bread as a spread with jam. Not swallowing refers to the “contaminated” oil that has drawn out toxins from pulling.
Jamie says
Just to clarify… I do this to reap the many benefits of coconut oil.
Christie L. says
@Jamie – Ingesting the oil, fresh, is different than swallowing oil you’ve used for oil pulling. After you’ve done the oil pulling, it’s not healthy to ingest. You’re pulling out toxins with the oil pulling, so you don’t want to swallow that and put it right back into your system.
Stevie says
I had a similar experience with a big hunk falling off (actually it is tarter, not plaque I think). It also builds up behind my front lower teeth. Hygenist said it is partly because there are active saliva glands there….
But…my question for you all. Many sites say not to pull if you have the old mercury fillings. And then some say that is not a problem, that they have leached all they are going to.
I stopped oil pulling because I was concerned.
Elizabeth Walling says
I thick technically the stuff behind my teeth was called calculus.
I am really not sure about the mercury filling concern. There isn’t a lot of concrete evidence, but it’s still a possibility. I think it’s a cost vs. benefit thing–if you’re benefiting a lot from oil pulling, it’s probably worth it.
stephanie moore. says
I asked a holistic dentist about pulling with mercury fillings and his response was …”I see it as a harmless thing to do. An oil cannot break down amalgam which is a metal alloy, and therfore could not be detrimental to you. Sulphur compounds and acidic foods / juices such as citrus will most likely potentiate the loss of mercury from your filling”.
Hope this helps, it made me decide to continue oil pulling. Im hoping the pulling will pull out any toxic mercury hanging around and there for be spat out.
kiley says
Is this safe to do with braces? I was wondering if it would leave a film on my braces.
Too is it safe for the oil to go down the drain?
Thanks
k2
Elizabeth Walling says
Not sure about the braces. May need to ask your orthodontist about that.
Coconut oil may harden in drains, so that’s something to think about. Some have suggested spitting the oil out in the toilet to avoid problems.
Lyd says
I chanced upon oil pulling few months ago and started it because I had stains on my teeth I could not get raid off even after visiting my hygienist. So I decided to try it and have seen tremendous improvement. So I think its safe with braces since my teeth re getting whiter and dont have problems with the braces.
stefani says
I personally would not spit in the sink OR toilet. I think you could have plumbing problems. I always spit it in the trash.
Elizabeth Walling says
Hmm, good point. Spitting in the trash might be the safest bet.
Tara says
Any idea if this is safe to do while breastfeeding? Generally it’s not advisable to detox while breastfeeding, since the toxins can get into the milk and of course we don’t want to be dumping toxins into a baby. But with oil pulling, does it somehow all leave the body via the oil and therefore not release into the milk? Just wondering if this is safe to try. 🙂
Elizabeth Walling says
I’m not sure how potent the detoxing effects of oil pulling are. It might just be a mouth detox thing, in which case it’s like you said–the toxins leave with the oil, so it’s not a big concern.
Jeni says
I have been oil pulling the last couple of months with sesame oil and am breastfeeding my 8 month old. I really don’t think it would have any effect on the milk. I have noticed my teeth are so much cleaner/smoother after pulling. I really like it!
Melissa says
You just put a bit of (liquid) olive oil in your mouth and swish…or are you supposed to put the firm oil (coconut oil) in your mouth?
Elizabeth Walling says
Either one works. For the solid coconut oil, you can melt it first before you swish it, or you can melt it in your mouth and then swish.
kimmy says
hey okay sorry to bombard you with questions but how long do you suggest i do this to start reaping the benefits? and for how long like does it have to be a daily part of your regimen to get the effects of it after you have done it enough at first? and does it have to be a gradual thing? like start off only doing it for 5 minutes then 10 minutes and then 15 and the next day 20? and does coconut oil taste bad? do you know which is the most beneficial?
Elizabeth Walling says
I noticed cleaner teeth after just a few days of oil pulling for 10-20 minutes, but keeping it as a daily habit (or at least a few times per week) will probably reap the most long term benefits. You can build up to 20 minutes as quickly as you feel comfortable with. It’s kind of a jaw workout, so it can take a few days or weeks or the muscles to adapt. I personally think the coconut oil tastes fine, and I’m not sure how important the type of oil is, though purists would probably recommend extra virgin oil.
stefani says
What brand of olive oil does everyone use? I have no idea which one is the purest and gmo free.
Elizabeth Walling says
I try to buy from small family farms so I know exactly how it’s processed. Chaffin Orchards is a good one but there are others, too.
kimmy says
oh, thank you 🙂 but one more thing, what time of day should i do this? because it says best if done in the morning on an empty stomach? could i do it before breakfast then? it seems weird because then ill have to go brush my teeth twice before i leave for school which honestly once school starts up idk how id have time to do that in the morning anyway.. 🙁
when do you oil pull?
Elizabeth Walling says
To be honest, I just do oil pulling whenever I find the time for it. A lot of times that’s in the morning, but not always. Making it a daily habit first thing in the morning would probably be better, but that’s not always practical. I always say, just do what works for you in your life! 🙂
Cristina says
What’s the theory behind it. How does it work?
Elizabeth Walling says
The theory is that oil pulling pulls toxins out through the mouth, so it’s supposed to help remove toxins from the blood. I’m not sure how accurate that is, but I have no problem seeing how oil pulling removes toxins from the teeth, gums and mouth itself. A lot of folks notice improved dental health from oil pulling.
Maggie T says
The theory behind it is this:
The mouth is a very dirty environment, and harbors flourishing bacteria that we constantly swallow or allow entry into our body via blood stream or other points of entry.
Example: sores or abrasions, brushing or aggressive flushing allows the nasty bacteria and viruses to enter into our blood stream via the mouth.
Some of this bacteria then travels to other parts of our bodies such as the joints, heart, blood vessels and causes infections and/or damage.
Oil pulling, especially with coconut oil (which has antibacterial, antifungal, antiviral and anti inflammatory properties), cleanses the mouth and decreases inflammation and thus minimizes the harmful substances that
would otherwise end up in our bodies.
Elizabeth Walling says
That makes a lot of sense, Maggie, thanks for commenting! 🙂
Shauna says
I’ve been oil pulling for about about a month with coconut oil that i buy online from Tropical Traditions. As suggested from a few other blogs I read, I add a few drops of an essential oil (needs to be from a company that sells eos that can be consumed like Doterra or Sparks Naturals) to help aide in fighting off colds/viruses/etc. I love using lemon eo. I’ve already received 2 compliments in the past week on how white my teeth are looking!
Elizabeth Walling says
I’ve heard that lemon essential oil can whiten teeth. That’s an interesting idea!
Rachelle says
Citrus oils are too acidic for the teeth with a ph of 3 and can melt the enamel off your teeth causing a lot of sensitivity for some. Lemon EO, vinegar, and apple cider vinegar (ph 1.3) are great for internal body cleansing but not for long lengths of time on the teeth. If the PH in your mouth is lower than a 5.5 you are at a greater risk of decay as well as acid erosion damage. I would recommend Activated Charcoal for a natural whitening regimen. ~Concerned Dental Hygienist
Elizabeth W. says
Lemon essential oil is not acidic. Lemon juice is sour because of its high citric acid content. Lemon oil is made from lemon peel, not lemon juice, and does not contain citric acid.
Aleksa Gross says
Could you also do something like this with vinegar before or after the oil? Or would that be detrimental due to the acidity of the vinegar? Since vinegar also anti bacterial, if you use olive oil for pulling, would that be a good pairing?
I can imagine that this would be great for bedtime bruising, as everything you put into your mouth for the whole day gets pulled away.
Elizabeth Walling says
I’d worry about the acidity in the vinegar.
Tristan says
What about ACV? Doesn’t that balance ph?
Elizabeth Walling says
As far as I’ve read, ACV is supposed to balanced the pH in the body, but it’s still very acidic in a topical sense, and I would not recommend using it on your teeth.
Carol says
I have been oil pulling for about 5 months now and I notice that when I miss a few day I get painful cracks at the end of my fingers. But when I do the oil pulling I do not get the cracks. I have also noticed less facial hair (I am a female) so i am wondering if it is helping to balance my hormones as I am estrogen dominant.
Elizabeth Walling says
Wow, that’s interesting!
Meg says
Carol – what kind of oil have you been using?
kiki nasimi says
I just done oil pulling with pure veg oil…I didnt have coco oil or virgin…did I do anything wrong..
Elizabeth Walling says
I’m sure you’ll be fine, but a healthier oil is probably a better choice in the future.
Amy says
I assume you mean to swish the oil about in your mouth for 10 to 20 seconds, right, and not minutes? LOL
Elizabeth Walling says
No, definitely minutes if you want to get the full effect.
Michael says
I’ve definitely noticed fresher breath since I started oil pulling, and slightly stronger gums too. I do it once before going to bed, and once upon awakening.
Too Embarrassed says
Hi Elizabeth,
I can’t seem to find a clear answer to this and would greatly appreciate your experienced opinion on this matter.
I recently bought a 54 oz. tub of Carrington Farms 100% organic extra virgin coconut oil (unrefined)from Costco. I quickly became a believer after doing a few oil pulls myself.
My boyfriend had a perio break-out on a small section of his gums and I recommended he do an oil pull. It helped immensely (with antibiotics to help along). This is where it becomes horrifying. I witnessed him double dip the spoon he put in his mouth into my huge 54 oz. tub of coconut oil!
I haven’t touched it since in fear of it being contaminated, but am also very reluctant to completely throw it away as it is practically full.
I wouldn’t think of using it for oil pulls any more, but would you think it would be okay to use for like a foot moisturizer and a scalp massage oil?
I’m so disgusted, but it’s so much oil to throw away 🙁 Any suggestions?
Thanks!
Elizabeth Walling says
Hmm, interesting situation. Do you think you could just scrape off the area you’re worried about?
Too Embarrassed says
Nope. This tub was solid at the bottom and fluid oil at top.
Doug says
pour off the top oil and/or boil it to kill germs/bacteria
Toni says
Boiling kills beneficial properties. That’s why good oil is cold-processed.
Kirsten says
Coconut Oil is naturally Anti Bacterial & Anti Fungal. 🙂
Lisa says
I have also been doing this for a year. I love it. I tried it out of curiosity. I have some food sensitivities and was on a life detox mission.
My experience was this:
My teeth feel cleaner after I brush and throughout the day.
My gums used to bleed when I would brush a few days before my period – they haven’t bled in a year.
I felt a canker sore coming on and kept swishing – it was gone within 48 hours.
My teeth were super sensitive to hot and cold. Sensodyne, toothpaste made for sensitive teeth, was the only brand I could use to help with discomfort, almost painful reaction. Not sure how long ago this changed, but I now use regular toothpaste (Natures Gate brand) now hot and cold temps are not a problem, no pain, no discomfort – helloo fruit pops!!
My mouth tissue has always been sensitive to hot foods, I could easily scald, literally burn off a layer of tissue from my upper gums in milliseconds – tea, scrambled eggs, pizza, etc. I never eat hot food because of this. I haven’t burned my mouth ONCE since I have started oil pulling. Any hot food or drink that is too hot for me leaves my gums tender, but by the next oil pull the soreness is gone. The skin no longer burns off.
The research I came across was enough to get me started, the results were enough to make it part of my every day morning routine. Thanks for the opportunity to share!
Elizabeth Walling says
Wow, that’s amazing, Lisa–thanks for sharing!
Karen Wood says
Well I think that is just amazing how it worked for your teeth. It is sadly too late for my teeth. I no longer have them. I am going to try it though and see if it will help with other mysterious (chronic fatigue syndrome) health issues that I am having that are basically slowly destroying me. It can’t hurt to try and see what all might improve.