Despite the fact that it’s been around for thousands of years, oil pulling has just recently started getting more attention in the popular media. It’s claimed to help with everything from bad breath to acne, and since I’ve always been a fan of alternative therapies, I decided to experiment with it myself and see what all the fuss was about. I’ve been oil pulling for close to two months now, and since many of you asked, I figured I’d share my thoughts on it so far…
What is oil pulling?
Oil pulling is an ancient Ayurvedic detoxification technique which involves swishing a tablespoon of oil (usually sesame, coconut, or olive) around in your mouth for up to 20 minutes before spitting it out and going about your normal brushing/flossing routine. The oil supposedly pulls toxins out of the mouth and throat, which not only improves oral health, but goes on to affect the rest of the body as well.
The idea is that the oil mixes with the water and enzymes in your saliva to create an emulsion that binds to the bacteria that live in your mouth and pulls them out of your teeth and gums. The oil itself goes from being thin and clear to viscous and cloudy — in other words, loaded with bacteria. I know it sounds gross, but that’s what’s living in your mouth anyways, so flushing it out is a good thing.
What are the benefits of oil pulling?
The most obvious benefit of oil pulling is improved oral health. Most people claim to see an improvement in overall mouth cleanliness and appearance, with reports of whiter, smoother, and less sensitive teeth being quite common. Additionally, a cleaner mouth means a reduction in the likelihood of developing diseases such as cavities and gingivitis, as well as a reduction in halitosis (bad breath).
There isn’t a lot of scientific literature out there concerning the benefits of oil pulling, but I did manage to come across a few studies:
The effect of oil pulling on Streptococcus mutans count in plaque and saliva
The effect of oil pulling on dental caries causing bacteria
The effect of oil pulling on plaque induced gingivitis
These articles suggest that oil pulling does indeed result in a statistically significant reduction in gingivitis as well as a reduction in the total count of bacteria in the mouth. Not too shabby. Unfortunately, hard scientific evidence surrounding the effectiveness of oil pulling beyond oral health is somewhat lacking, and most of the alleged benefits are anecdotal. I’ve come across hundreds of personal accounts online from people who’ve claimed that oil pulling has helped them with things like…
- acne, eczema, and psoriasis
- insomnia
- headaches
- hormone imbalances
- sinus congestion
- allergies
- digestive complaints
… but reports like those, while tempting, should obviously be taken with a grain of salt.
How to oil pull effectively
- Measure out a tablespoon of oil and put it in your mouth. You’ll want to use either coconut, olive, or sesame oil, and have it be organic if possible. Also, if you find that you’re having a hard time with feeling like you might gag, you may be using too much oil. Try again with a smaller amount.
- Swish the oil around in your mouth for 15 – 20 minutes. If you can’t handle the full 20 minutes at first, do what you can and work your way up from there. And if your jaw muscles start to tire, it probably means that you’re swishing too vigourously. You don’t need to swish like a mad[wo]man to see results — slow and steady is just fine.
- After 20 minutes, spit the oil into the trash can. Do NOT spit into the sink — the oil can stick to the pipes and lead to drainage problems over time. You’ll notice that the oil turned viscous and cloudy — this is what you want to see.
- Rinse your mouth with warm water and brush your teeth. Hooray! You’re done! Give your mouth a quick swish with warm water before going about your morning brushing/flossing routine.
Although you can oil pull at any time of the day, it is usually recommended to do so first thing in the morning, before you’ve had anything to eat or drink. I make a beeline for my kitchen as soon as I get out of bed, and swish while I prep my breakfast and do some blog reading. The time goes by pretty quickly, and I don’t usually find it to be too much of a burden. Keeping yourself occupied is key. And if you can’t do it every day, even 3-4 times a week is beneficial.
My personal experience with oil pulling
I’ve been oil pulling for close to 2 months now, and while I definitely noticed a handful improvements pretty quickly (whiter, cleaner feeling teeth), it was my latest trip to the dentist that really convinced me of its effectiveness.
Let me start by saying that I’m pretty anal about my oral health. I brush with an electric toothbrush 2-3 times a day, floss every night, and go to the dentist every 6 months for a cleaning [and have been for years]. I’ve managed to avoid getting cavities for a while, but my gums would bleed occasionally when I flossed, my teeth were pretty sensitive to hot/cold/whitening products, and I’d still have a build-up of plaque by the time my cleanings rolled around.
Now for the good part… Most cleanings would take around 45 minutes — my latest one took 20 and my hygienist was shocked at how clean my mouth was. Another thing worth noting was that my gums didn’t bleed at all while she was poking and probing them, nor were they sore after my visit. My hygienist said this was the healthiest my teeth have ever been, and I’m 99.9% sure that oil pulling was responsible for that since that’s the only thing that changed between my visit 6 months ago and my visit earlier this week.
I’ve noticed a few other improvements in terms of sleep, energy, skin, and digestion as well, but again… those ones are a little harder to attribute to oil pulling alone, so I won’t say much about them.
The takeaway
I’m not going to tell you that oil pulling will change your life, because I don’t know that it will. As with anything else, it’s definitely not a miracle cure-all, nor is it a replacement for a traditional oral hygiene routine. Different people will respond to it in different ways, so it’s important to pay attention to how your body reacts. I do know that oil pulling has done good things for me and that I’ll be keeping up with it for quite some time. It’s an inexpensive and beneficial supplemental therapy, and even if all it does is clean your teeth a little better, good oral health then goes on to affect so many other systems of your body as well.
Have you ever tried oil pulling?
Is it something you’d consider doing?
More places to find me!
E-mail — [email protected]
Twitter — runwithspoons
Facebook — runningwithspoons
Pinterest — runwithspoons
Instagram — runwithspoons
Bloglovin — runningwithspoons
I’m kind of intrigued by this. I don’t know if I could swish for 15 minutes though. My jaw gets sore swishing Listerine lol.
Ahhh, so glad you posted this today, Amanda! I actually took your other post to heart and tried oil pulling yesterday. It was really cool how right after I waas done my teeth were extra shiny (after rinsing, actually) and squeaky. Also, I’m so surprised about the psoriasis! Greg has some of the worst psoriasis so I’m gonna give it to him whether he wants it or not, lol. It’s worth a try, right?!
I tried it for about a week and then I guess forgot about it. I know it takes a few weeks to form a habit so maybe I will try again. Who doesn’t want healthier, cleaner teeth/gums?! Thanks for sharing your experience after consistently trying for a couple of months!
I’m always so skeptical about these types of things, but now I’m kind of wanting to try it! The other thing I’ve been hearing about recently is washing your face with oil…scared for that one, though! It just sounds…wrong lol
I wash my face with a ‘dry’ cleansing oil from MAC and it actually works wonders. I’ve been using it for about 4 months now with no problems.
I started oil pulling….and then I started to forget in the mornings. I should again as I really noticed cleaner feeling teeth – and that’s really enough for me!!
I can’t say that I have ever heard of oil pulling. The results that you have achieved with it are fantastic and I may be tempted to give it a try. Great post!
Well crap, I think you convinced me.
If I spree coconut oil all over my computer though, I’m blaming you. Just a heads up 😉
😆 I accept no responsibility 😛
Very interesting! I’ve seen various people talk about it, but I’ve never really had much interest in trying it. That is, until I read your post! Now I’m feeling pretty intrigued by it all. I may have to give it a shot!
Amanda, I’m so glad to read a post about this! I have been super curious about oil pulling for quite some time, but I, like you, take most of the claims I hear about it with a grain of salt. Especially because I know some people who have tried it and given up on it after a few days, which certainly isn’t long enough to see any serious changes. I really want to try it, especially because all the berries I eat / green juices I drink stain my teeth so I basically have to go to the dentist for cleanings three times as often as most people do!
Maybe I should have stuck it out for more than two days…apparently I need to work on my Jaw strength cause my mouth was seriously in pain from all of the swishing. I think I may have been a bit aggressive about it though lol
This is a great post, Amanda!
Thanks for providing more info about oil pulling! I was really curious about it when you mentioned it in one of your previous posts!
love this! as a dental hygienist, i’m doing my very own oil pulling experiment. 🙂
I have not tried oil pulling and frankly, was skeptical about it being another health trend until you posted about it. I’m willing to give it a try. I’ve suffered from sinus problems and digestion problems for years. Like you said, it’s a relatively easy thing to implement for the benefits you gain. Thanks for the info!
A lot of people reported it helping with their sinus problems — it’s definitely worth a shot!
Great tips Amanda:) Love this! Definitely a good scenario:) I’ll have to start back again tomorrow as I got a little lax before:) I didn’t notice whiter teeth, but am sure I didn’t do it long enough. I did notice my energy was a lot better though, and I know that’s due to the coconut oil:) That stuff is magical:) Thanks for sharing!
Wow! I had no idea this even existed! Not sure I could handle it right now, the idea makes me feel kind of nauseous, but I think I will make myself do it to at least try. I am willing to try anything that will help my teeth look and feel better. Thanks for the run down, I definitely think I will give it a go!
You got me to try it. Two days in a row. Let’s see what I notice. So far I can tolerate it!
Like I said last time, it’s been something that I’ve definitely considered, and am so curious about. I just don’t know what I would DO for 20 minutes. It seems so … gross / boring / I don’t really know what. SO glad it’s working for you, though!! Gets me one step closer to trying!
The idea is definitely out there, but it’s really not as bad as you think — at least I didn’t think so. As long as you keep yourself occupied with something like cooking/reading/writing, the time goes by pretty quickly.
I’ve never done it but I am convinced. My dentist is very kind, but I do not have good teeth. Part of it is my genetics, but part of it is I have only done the bare minimum – brush and floss. This sounds like an easy way to really improve! What do you do for those 20 minutes, like, do you write or read or walk or something? I don’t know if I could swish for 20 minutes just sitting there 😉 Also, do you melt your coconut oil before swishing? Excellent post, Amanda, I’m excited to try this!
I’m usually in the kitchen making breakfast for a while, and then I sit down at the computer and blog or answer e-mails — the time seriously goes by without me noticing. And I usually just put the oil in my mouth and let it warm up and melt on it
s own.
This was really interesting! I haven’t read all a bout it and just saw it touched upon on blogs, but it makes me want to try it! For the benefits alone at the dentist, totally worth it! Thanks for explaining it in English to all of us 😉
This is really, really interesting. To be honest, there was a news story on the other night and my mom rolled her eyes when they mentioned oil pulling being beneficial to so many thing. I would LOVE for her to take this on and see if she notices a difference. I am so, SO OCD about my teeth. It’s bad, actually, so I’m now more interested in this than ever before. Haha!
I am really interested in trying this. I swear I just have bad teeth genetics. LOL. I brush twice a day and still feel as though my teeth just aren’t as white as they used to be……I don’t know if I can do it though. The thought of eating coconut oil straight up makes my stomach curl. Thinking about it in my mouth for 20 minutes?? Hm.
Oh girl I feel ya — I have bad teeth genetics as well 😡 Give it a shot and see how you feel about it! It might not be as bad as you think 🙂
Thanks for the informative and detailed post Amanda 🙂
I am going to give it another go and build up to 20 minutes in the morning a couple times a week. After my last Dentist trip of Three fillings I want to get my teeth as healthy as possible!
I started oil pulling when I saw Gina’s (Fitnessista) post about it which was sometime in March. I love it and I love the clean feeling I get from it. I think I have results on my belly issues too which is great! I’m actually excited to see the dentist and figure if he sees a change!
This is so fascinating to someone like me who is studying microbiology! I’m a big fan of natural cures for something, and have always been in the same boat as you in regards to being good about my oral hygiene, but always having some plaque at the dentist. Plus, I’m sure all that swishing helps build up your mouth muscles, so that means your eating capabilities expand ;). Something like that, right!
Thanks for such an informative article! Love that you show all sides of oil pulling!
Very interesting! I’m not a big fan of the taste of coconut so I’m not sure if that would be a good option, but could definitely try olive oil. I feel like the swishing would just get so old. I severely lack in patience!
I have been pretty skeptical about oil pulling, but I have heard several people say it works!! I guess the only way to really get over my skepticism is to try it. Thanks for an informative post!
It was the same for me. I’m always skeptical when it comes to these kind of things, but it was definitely a nice surprise 🙂
I first started reading about this on fashion and beauty blogs, but apparently now it’s crossed over! I don’t know, the skeptic in me wonders if this is really a thing, but I have also heard people rave about its benefits. I gag really easily, so I just don’t know if I would be able to do this, but I’m glad it has worked so well for you! It really does say something that even the dentist noticed a difference!
This is everywhere! To be honest, the thought of swishing the bacteria around in my mouth as it’s being “pulled” kinda grosses me out, but the bacteria being removed from my mouth is pleasing, so I guess it’s a win/lose situation for me, lol!
I’ve been meaning to try oil pulling for a while and you’ve totally convinced me to start trying. I’ve got a bit of pregnancy related gingivitis so hopefully that will help. Thanks for such a helpful post!
Well I think you may have just convinced me. Even if the only thing I get from it is a cleaner mouth (hoping for some help with my painful acne), I’ll take it!!
Very interesting. I always enjoy hearing your sensible takes on issues. Worth a try!
I’ve tried it once, but maybe I’ll have to give it another shot 😉 I have noticed that my teeth have gotten more sensitive over the past year or so, so if it helps with sensitivity…and who doesn’t want whiter teeth and less bad breath?
Happy Friday love1
Interesting to hear about your dentist visit and a noticeable improvement. I just can’t behind this idea. The idea is so unappealing to me. But to each their own righ!
One question I have, you’ve been doing it for 2 months, do you see this being sustainable? Will oil pull everyday for life for your teeth health?
I can’t speak to forever, but I really don’t find it to be too much of a burden so I’ll definitely be keeping up with it. If anything, I may just reduce it to every other day.
I love oil pulling, it is such an odd concept but really does the trick!
This was very informative. I’d really like to try this because my gums are extremely sensitive. I take good care of my teeth (same kind of routine as you) but the years of malnutrition have taken a toll. Is it difficult to swish for 20 minutes? I cannot imagine having something in my mouth for that long. I always end up spitting gum out the moment the taste fades.
It really has helped a tonne with my gum sensitivity. And to be honest, I don’t really find it difficult at all. As long as you keep yourself occupied with something, it’s not too bad!
Oh wow that’s awesome. I knowwww I’d have to work up to 20 minutes because the thought of that is scaring me buuuut perhaps I will give this a try. My gums always bleed because I don’t floss as consistently as I should (oops) so I’d be curious to see if this helps with that at all. Great post, love!
I definitely saw a huge improvement in my gum sensitivity — they don’t bleed at all anymore 🙂
I have never heard of oil pulling, but it sounds so interesting! After hearing your testimony I definitely want to give it a try. Thanks for explaining it all so well!
Thanks for this post Amanda – a friend of mine has been oil-pulling for about a couple of months too and she mentioned the cleaner mouth feeling and more energy – but, like you, she wasn’t sure if it was the oil pulling or other factors – like the warmer weather that made her eat more salads, get more walking done, etc. When she first told me about it -the skeptic in me was filled with questions – while I have yet to try it I have been googling a lot of articles on it and I am very very curious to see what results I would see. Thanks again lovely lady for this post!
Hope you have a wonderful weekend!
I’ve definitely considered oil pulling – I even went out and bought a big container of coconut oil just for the job! But I have really white teeth naturally (no clue how, just lucky I guess?) so I didn’t see a reeeal benefit in it. But I ALSO have deep grooves in my teeth = cavities come easy.
I think you convinced me to try this. I mean why not? It could help in the long run 🙂 And especially with clearing up any skin issues that arise!
Thanks for the review, and Happy Fwiiiiiiday <3