Article: What is Oil Pulling? Benefits, How to Use It, and What the Research Says
What is Oil Pulling? Benefits, How to Use It, and What the Research Says
A traditional oral care practice, now backed by modern research
If you have been exploring natural oral care, you have likely come across oil pulling. It is an ancient Ayurvedic practice that involves swishing oil around your mouth for several minutes. This post covers what oil pulling actually is, what the evidence says it does, how to do it correctly, and who it is best suited for.
TL;DR
- Oil pulling is a daily oral hygiene practice from Ayurvedic tradition
- Best for: women wanting fluoride-free, additive-free gum and breath support
- Not for: replacing brushing or professional dental treatment
- Key evidence: studies suggest it may reduce Streptococcus mutans comparably to chlorhexidine mouthwash
- Find it here: Selfwise Oil Pulling
Best for: women who want a fluoride-free morning oral care ritual that supports gum health and freshens breath naturally
Not for: those expecting it to replace professional dental treatment or produce fast whitening results
What is oil pulling?
Oil pulling (known in Ayurvedic tradition as kavala or gandusha) is the practice of swishing a small amount of edible oil around the mouth for several minutes, then spitting it out. The technique has been used in traditional Indian medicine for thousands of years as part of daily oral hygiene. The most commonly used oils today are coconut oil and sesame oil.
| Property | Detail |
|---|---|
| Traditional origin | Ayurvedic medicine, thousands of years of use |
| Primary oils used | Coconut oil, sesame oil, sunflower oil |
| Active mechanism | Saponification of bacterial cell membranes; mechanical biofilm removal |
| Recommended duration | 5-20 minutes per session |
| Recommended frequency | Daily, before eating or brushing |
| Free-from | Fluoride-free, alcohol-free, synthetic preservative-free |
| Key bacteria targeted | Streptococcus mutans, Lactobacillus species |
How does oil pulling work?
The proposed mechanism is two-fold. First, the physical action of swishing oil through teeth and along the gum line creates a mechanical disruption of the bacterial biofilm that accumulates on oral surfaces. Second, coconut oil contains a high concentration of lauric acid, a medium-chain fatty acid that laboratory studies suggest has antimicrobial activity against oral pathogens including Streptococcus mutans, one of the primary bacteria responsible for tooth decay.
A 2016 study in the Journal of Contemporary Dental Practice found that oil pulling with coconut oil for 10 minutes daily over 30 days significantly reduced plaque and gingival scores in adolescents with plaque-induced gingivitis. A 2008 study in the Indian Journal of Dental Research found that sesame oil pulling reduced Streptococcus mutans counts comparably to chlorhexidine mouthwash after four weeks.
What does oil pulling support?
Plaque reduction
Research suggests that swishing oil for 10-20 minutes may reduce plaque accumulation on teeth and along the gum line. Plaque is the primary driver of both tooth decay and gum disease, so reducing its buildup is a core reason people incorporate oil pulling into their daily routine.
Gum health
Some clinical studies have observed reductions in gingivitis markers including gum bleeding and inflammation following consistent oil pulling practice. A study in the Nigerian Medical Journal (2015) reported significant improvements in plaque and gingival indices after oil pulling compared to a control group.
Fresher breath
Bad breath is most commonly caused by volatile sulfur compounds produced by bacteria in the mouth. By reducing the bacterial load, oil pulling may help reduce the source of odour-causing compounds. Research comparing oil pulling to chlorhexidine mouthwash has found comparable reductions in bacteria associated with halitosis.
A fluoride-free option for daily oral care
For people who choose to avoid fluoride, synthetic preservatives, or alcohol-based mouthwashes, oil pulling offers a natural option with a growing body of supportive research. It does not remineralise enamel - that is the role of ingredients like nano hydroxyapatite - but it addresses bacterial load and gum health through a different mechanism.
How to oil pull correctly
- Do it first thing in the morning before eating or brushing - this is when bacterial load is highest
- Use approximately one tablespoon (15ml) of oil
- Swish gently for 10-20 minutes, pulling oil through your teeth and across your gums
- Spit into a bin, not the sink - the oil contains bacteria and debris
- Rinse with warm water, then brush as normal
Common mistakes to avoid
- Do not swallow the oil
- Sessions under 5 minutes are unlikely to produce meaningful results
- Oil pulling is a complement to brushing, not a replacement
- Whitening effects, if any, are gradual - not immediate
Selfwise Oil Pulling products
The Selfwise Oil Pulling (8oz) is formulated with coconut oil for daily use as part of a natural oral care routine. It is fluoride-free, alcohol-free, and free from synthetic preservatives. It pairs well with Selfwise 4Play Mouthwash and Selfwise 4Play Toothpaste Tablets for a complete natural oral care routine. For a full overview see the Natural Oral Care Guide.
Frequently asked questions
Is oil pulling scientifically proven?
There is a growing body of clinical research supporting benefits for plaque, gum health, and oral bacteria. Most studies are small and short-term, so the evidence is promising but not yet considered definitive by mainstream dental organisations. It is generally considered safe as a complementary oral hygiene habit.
How long before I see results?
Most studies showing measurable results used daily practice over 2-4 weeks. Fresher breath is often the first benefit noticed within the first week. Gum health and plaque improvements typically take 3-4 weeks of consistent daily practice.
What is the best oil for oil pulling?
Coconut oil is the most researched option due to its lauric acid content. Sesame oil is the traditional Ayurvedic choice with its own research support. The choice comes down to personal preference and any known sensitivities.
Can I oil pull every day?
Yes. Daily oil pulling is standard in both traditional use and most clinical research. Studies showing the most significant results used daily sessions over four weeks.
Does oil pulling whiten teeth?
Some people report gradual brightening over time, most likely from reduced surface staining rather than a bleaching mechanism. Oil pulling does not chemically bleach enamel.
Can children do oil pulling?
Oil pulling is generally not recommended for young children due to the risk of accidental swallowing. It may be appropriate for children aged 5 and older under adult supervision - discuss with a paediatric dentist first.
Related reading
Written by the Selfwise team. Published April 2026. For informational purposes only - not dental or medical advice. Sources: Journal of Contemporary Dental Practice (2016); Indian Journal of Dental Research (2008); Nigerian Medical Journal (2015).
