Article: How to do oil pulling: a beginner's guide to technique, timing, and what to expect

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Apr 11, 2026coconut oil mouthwash

How to do oil pulling: a beginner's guide to technique, timing, and what to expect

Oil pulling has been practised for thousands of years in Ayurvedic medicine, and in the last decade it has moved firmly into mainstream natural health routines. If you've been curious about it but unsure whether it actually does anything — or exactly how to do it correctly — this guide covers everything you need to know.

Quick summary

What it is: Swishing oil around the mouth for several minutes to loosen plaque, reduce bacteria, and freshen breath
How long: 1 to 5 minutes is effective — the traditional 20-minute recommendation is not supported by research as being necessary
Best time: Morning, before eating or drinking
What the research shows: Multiple studies show meaningful reductions in Streptococcus mutans (cavity-causing bacteria) and plaque scores with consistent use
Does not replace: Brushing and flossing — oil pulling is a complement to your routine, not a substitute
Selfwise product: Nano Hydroxyapatite Oil Pulling Mouthwash — an emulsified formula with added nHAp for remineralisation during the pull

What is oil pulling?

Oil pulling is the practice of swishing a tablespoon of oil around the mouth — pushing and pulling it between the teeth and around the gums — for a set period of time, then spitting it out. The name comes from the action of "pulling" the oil through the gaps between teeth.

It originates from Ayurvedic medicine, where it was referred to as kavala or gandusha and traditionally performed with sesame or sunflower oil. In modern natural health communities, coconut oil has become the most common choice due to its antimicrobial properties and more pleasant flavour.

The proposed mechanism is mechanical and chemical: as the oil is swished, it emulsifies — picking up bacteria, plaque, and debris from the teeth and gum line in a similar way to how oil dissolves oil-based compounds. The oil is then spat out, removing those bacteria and particles from the mouth.

What the research actually says

Oil pulling has been studied more rigorously than many natural health practices. The evidence is genuinely positive, though it is important to understand what it shows and what it does not.

A 2008 study published in the Indian Journal of Dental Research by Asokan et al. found that sesame oil pulling produced a statistically significant reduction in Streptococcus mutans counts in plaque and saliva after just two weeks of daily use — comparable to chlorhexidine mouthwash in the same study. A follow-up study in 2011 found that oil pulling reduced plaque scores and gingival indices in adolescents with plaque-induced gingivitis.

A 2014 study in the Journal of Clinical and Diagnostic Research found that coconut oil pulling reduced plaque formation and plaque-induced gingivitis significantly after 30 days.

What the research does not show: oil pulling is not a treatment for cavities, gum disease, or systemic illness. Claims that oil pulling "detoxifies the body" or pulls toxins from the bloodstream are not supported by clinical evidence. Its documented benefits are oral — reduced bacterial load in the mouth, reduced plaque, and improved gum health with consistent use.

How to do oil pulling correctly

Step 1 — do it first thing in the morning

Oil pulling is most effective before eating or drinking. Overnight, bacteria accumulate in the mouth — pulling first thing in the morning removes them before they can be swallowed with food or drink. Do it before brushing your teeth.

Step 2 — measure the right amount

Use 1 to 2 teaspoons of oil — approximately 5 to 10ml. More than this makes the swishing uncomfortable and no more effective. If using the Selfwise Nano Hydroxyapatite Oil Pulling Mouthwash, shake the bottle well and measure 1 to 2 teaspoons as directed.

Step 3 — swish gently for 1 to 5 minutes

This is the most important correction to common oil pulling advice. The traditional Ayurvedic recommendation of 15 to 20 minutes has no clinical support for being more effective than shorter durations. Research showing positive results has used pull times as short as 1 minute. A comfortable 3 to 5 minute pull is a practical and evidence-consistent target for most people.

Swish gently — pushing and pulling the oil between teeth and around the gums. Avoid vigorous swishing that tires the jaw muscles. The oil will increase in volume as it emulsifies with saliva — this is normal.

Step 4 — spit into the bin, not the sink

Spit the used oil into a bin or paper towel — not the sink or toilet. Oil can solidify in pipes and cause blockages over time, particularly in cooler climates where coconut oil returns to a solid state.

Step 5 — rinse with water

After spitting, rinse your mouth thoroughly with water to remove any remaining oil residue. You can then brush your teeth as normal.

Plain coconut oil vs an oil pulling mouthwash

Traditional oil pulling uses plain coconut oil, which works but has practical drawbacks: it is solid at room temperature in cool climates, has a strong coconut flavour that some people find unpleasant to swish for several minutes, and provides only mechanical and antimicrobial action without any remineralisation benefit.

The Selfwise Nano Hydroxyapatite Oil Pulling Mouthwash addresses these limitations in three ways. First, it is emulsified — meaning it has a lighter, smoother texture that is comfortable to swish from the first second without the greasy, solid-fat sensation of plain coconut oil. Second, it adds nano hydroxyapatite to the formula, so the pull delivers remineralisation support at the same time as mechanical cleaning. Third, organic peppermint, spearmint, and tea tree oil provide a fresh flavour and additional antimicrobial action throughout the pull.

The result is a mouthwash that combines the documented benefits of oil pulling with active enamel support — something plain coconut oil alone cannot deliver.

How to build oil pulling into your routine

The simplest approach is to attach oil pulling to an existing morning habit — swishing while you shower, make coffee, or check your phone. The 3 to 5 minute window fits easily into a morning routine without requiring dedicated time.

Consistency matters more than duration. Three to five times per week produces meaningful results. Daily use produces the best outcomes based on the available research.

A simple morning oral care sequence:

Wake up — measure oil pulling mouthwash
Swish for 3 to 5 minutes while doing another morning task
Spit into bin, rinse with water
Brush teeth as normal

Common questions about oil pulling

Do I have to swish for 20 minutes?

No. The 20-minute recommendation comes from traditional Ayurvedic texts, not from clinical research. Studies showing measurable reductions in bacteria and plaque have used pull times ranging from 1 to 10 minutes. A comfortable 3 to 5 minute pull is sufficient and evidence-consistent.

Can I swallow the oil?

No — always spit the oil out. After swishing, the oil contains the bacteria and debris it has picked up from your mouth. Swallowing it reintroduces those into the body.

Will oil pulling whiten my teeth?

Oil pulling alone has modest whitening effects — primarily from removing surface debris and bacterial film that contributes to dullness. The nano hydroxyapatite in the Selfwise formula adds a remineralisation benefit that can improve enamel brightness by filling surface lesions, which produces a more noticeable whitening effect over time.

Can I use oil pulling mouthwash with braces or dental work?

Yes. The Selfwise formula is alcohol-free and contains no abrasive particles. It is compatible with crowns, fillings, veneers, braces, and retainers. Always check with your orthodontist or dentist if you have specific concerns about a recent procedure.

Is oil pulling safe during pregnancy?

Topical oral use of coconut oil-based mouthwash is generally considered safe during pregnancy. As with any change to your health routine during pregnancy, consult your healthcare provider if you have specific concerns.

How long until I notice a difference?

The research showing reductions in bacterial counts used two-week measurement periods — so changes in how clean your mouth feels are typically noticeable within 1 to 2 weeks of consistent use. Improvements in gum health and plaque reduction are typically measured at 30 days in clinical studies.

Selfwise oral care products

Nano Hydroxyapatite Oil Pulling Mouthwash — emulsified coconut oil with nano hydroxyapatite, peppermint, spearmint, and tea tree oil. Fluoride-free, alcohol-free. Available in 8oz, 16oz, and 32oz.
Nano Hydroxyapatite Mouthwash Tablets — solid-format mouthwash with nHAp, xylitol, zinc, calcium, baking soda, and aloe vera. No liquid required — ideal for travel.