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?
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Hmmm… I’ve seen lots of posts about this topic lately but yours is the first I’ve read. Obviously, I find your posts intriguing 🙂 Anyway, I think I might have to try this for myself even if just for a healthier mouth. Thanks for all your great posts and recipes.
Thank you for posting this!! I started oil pulling recently with the intention of healthier gums and a generally detoxed system. I have been losing motivation but you inspired me to keep going…strong gums here I come!
I”ve never heard of this before, but I’m def. curious to try it!
I’m assuming if you use coconut oil, you melt it first?
You can definitely soften it up if you find it’s too solid, but I’m usually fine just putting a spoonful in my mouth and letting it melt that way before I start swishing.
Thanks so much for posting this! You already know I’ve been having dental issues so this is a great reason to get on that oil-pulling.
I have tried it a couple of times and while it’s not super fun, I like the idea that I can do it while getting breakfast ready, etc.
Sharing this!!!
Well – I might have to try it now!
This is so interesting! I’ve heard of it before, but never really thought about doing it until this post! Very informative! I found you on the SITS linkup!
Sounds very interesting!
I don’t think I have heard of this before, very informative. Though I can’t help but think about the fact that every time I use mouthwash my daughters inexplicably appear with a majorly urgent question that simply can’t wait for an answer in 60 seconds. Ha ha. So the full 20 minutes for this may be a challenge for me. Though I guess there is always time before bed after they are asleep.
I love this! I’ve been curious about oil pulling for quite a while. I will be trying it tonight. Thank you for sharing!
I went right over to Amazon and ordered some. I may try doing the oil pulling thing while I’m taking my shower and I can also use it for a skin and hair moisturizer at the same time. I actually love coconut and I never realized it had so many uses. And I have brutal sinus problems, so I’m willing to try just about anything #SITSSharefest
This is probably the best oil pulling review I have seen! I love that you included studies and didn’t show any bias in what you had to say, other than speaking from personal experience. I tried it once and had the urge to swallow on numerous occasions so spit it out before that happened. Thanks for a great review!
Agreed. I love the format of this review!
Hmm..interesting! I can’t imagine having oil in my mouth for 20 minutes without accidentally swallowing some of it, but maybe it’s worth a try! With our Costco-size tub of coconut oil, I need all the excuses I can get to use it up.
Always worth a shot! It sounded pretty bizarre to me at first too, but it wasn’t actually so bad 🙂
This is so interesting! When you first said oil pulling I thought you were referring to getting oil from the ground..hahaha #lolatme. I just don’t think I could use a tbsp of coconut oil and not eat it, ya know?!
I just tried oil pulling a few weeks ago! It was such a bizarre experience – I never realized how weird it would be to swish oil in my mouth for more than a few seconds. I didn’t notice any benefits but after I share this comment I’m going to try it again. I really need to take better care of my oral health…I’m a “brush twice a day” girl and that’s that. Not cool, I know. Coconut oil, while I’m sure is a fad that they’re going to find a better alternative for in a month or two, is just so cool. I want to but it in my hair, on my skin, in my food…just a really cool alternative to otherwise harmful products with sketchy ingredients.
I use coconut oil on my skin all the time! I’ve heard of oil pulling but I’ve never actually tried it. I do want to try it! It definitely can’t hurt right!
The first time I heard of oil pulling, I guarantee you the fine print said ‘may cause retching’. I am NOT a vomit person, I can’t handle getting sick- so I immediately said “nope, no way, oil pulling is not my thing”. So I liked what you put, saying if you gag, you’ve probably got too much.
I’m definitely trying this; I’ve gotten lazy over the past month with my normal teeth cleaning routine and I could use a little extra help. xD
This seems like an interesting concept! But I feel like after 1 minute I’d get bored or accidentally swallow some 🙁
It’s really not that bad if you keep yourself busy with something like cooking or reading/blogging. You never know unless you try 🙂
I love oil pulling, though I use a small amount of the Uncle Harry’s oral swish rather than coconut oil. I tried the tablespoon of coconut oil once, but found it was really too much in my mouth considering how the volume of liquid increases the longer you swish.
I’ve also started adding a bit of activated charcoal to the swish to help with whitening. I used to have really white teeth until a few months after my daughter was born they started to get stained. Still not sure what caused it, but I’ve noticed significant improvement with just a week of adding the activated charcoal every other day.
I’ve heard lots of good things about oil pulling. I’m still contemplating taking the plunge! Thanks for the post! 🙂
Oil pulling sounds so bizarre but wow, the benefits are amazing! I haven’t tried it but I may need to pull (ha get it) you’re brain as to how to do it…I tried bulletproof coffee a few times which was a dud….I had oily lips for hours!
Hmmm I’m curious enough to give it a try; to see what a mouthful of oil feels like – if nothing else :p . I am bloomin’ fearful of gum diseases and the like..upon reading a horror brochure at the dentist some time ago *shudder*.
And like you said..nothing to lose. I wonder if I did it upon rising, ate breakfast after that, then..only then brushed my teeth…would it alter the way things worked? Because I can’t possibly have toothpaste in my mouth before breakfast…yet I’d like to do it in the AM.
I’m the same way with toothpaste before breakfast — hate it. I usually do it in the order you mentioned, making sure to just rinse it out well with warm water. So swish, rinse, breakfast, and brush. It seems to be working just fine 🙂
Congrats on your speedy trip to the dentist!! I honestly can’t wait until my next cleaning… she is going to be so wowed!!! My teeth are seriously so much whiter & better (and I take good care of my chompers too, but they just stain really easily). I don’t even have any discoloration at all, which rocks!
Yeah, I’m not so sure about all those other health claims… but, the oral health definitely is true & worth the 20 mins of swishing every morning!! 😀
Thank you for this, loved reading about your experience with oil pulling. It’s quite common in India and I remember hearing about it when I first moved here. I brushed it off (no pun intended ha) back then but now the more I read about it, the more I am drawn towards it. I’ve become interestingly OCD about oral health so I will definitely be trying these out, even if it’s just for 5 minutes initially!
I’ve always wondered what exactly oil pulling was so this was extremely helpful. Thanks for sharing everything and I might just give this a try!
I’ve never tried oil pulling before but I’ve definitely been interested in trying it. Thanks for all the info it’s great to know that someone has seen good results with it!
Until I read your post, I thought oil pulling was something one did to their HAIR. Omg I am a dumb ass. Okay, I have to know, what do you do for 20 min while you’re swishing the oil????
I busy myself in the kitchen making breakfast and then I’ll read blogs or answer e-mails. It seriously goes by pretty quickly.
I’ve never heard of this before, but it sounds pretty interesting! I have sensitive teeth so I might consider trying this.
Oil pulling seems to be biggest thing this week I guess! My daughter and I started it Monday. mainly because my daughter has bad gingivitis, and the breath to go along with it. I have not noticed any difference in either of us. However, I do mix coconut oil with baking soda and brush my teeth with it sometimes, i also use coconut oil to replace most other body care products, as well as using it as a food. I am curious to see if I feel any different by the end of the month.
Well I do have a jar of coconut oil just sitting in the pantry because I don’t really use it for cooking or skin care. Maybe, just maybe, I’ll give this a whirl. You’ve got me dry brushing multiple times per week so what’s a little oil pulling.
That’s such good news about the dentist! Gives me hope for the next time I go, since I haven’t been since starting to oil-pull. My trouble is staying consistent with it. I’ll do it a few days in a row then miss one and not get back to it for a week or so.
Thank you for sharing all of this information– it’s actually really helpful.
Oil pulling has always grossed me out, to be honest. The thought of swishing oil around in my mouth for 15 minutes just sounds…weird? But I know I should try it before I jump to any conclusions. And you may have just convinced me.
I assume you use coconut oil? Have you ever tried any other kind?
The idea definitely sounds a little out there, but it’s really not that bad — at least I didn’t find that it was. And I usually end up rotating my oils between coconut, olive, and sesame.
I love hearing your personal story on this! I started doing oil pulling regularly for a couple weeks but then kinda forgot about it. I don’t know if it necessarily did a ton for me (I also don’t think I was doing it long enough to know for sure anyway) but I did definitely notice a nice “sheen” to my teeth. Hearing what awesome results you had from the dentist is motivating me to start that up again!
Thank you for this informative post! I do have two questions though:
1. Is the coconut oil in a melted state, partial, or solid?
2. (You may not know the answer to this, that’s ok) If part of your normal routine is to use fluoride mouthwash after brushing, would you not use the mouthwash since you’ve done the oil pull?
Thank you kindly!
I just put the coconut oil in my mouth in it’s solid (usually partially softened) state and let it warm up until I can swish it around. And I’m not sure about #2 since I don’t use mouthwash, but in the studies I read, oil pulling was shown to be more effective than mouthwash in reducing bacteria.
ahh you’re right, this has been all over the media recently (my own blog included) i just tried it for the first time earlier this week and while i’ve only been doing it for a few days, i’ve seen a noticeable improvement and my mouth feels great!