Oil Pulling Benefits: A Complete How-To Guide
Last updated: 2026-05-01
Oil pulling has gone from ancient Ayurvedic ritual to modern wellness trend. The idea is simple — swish oil around your mouth — but it's worth knowing what it can realistically do, which oil to use, and how to do it properly.
What is oil pulling?
Oil pulling means swishing a tablespoon of edible oil around your mouth for about 10–20 minutes, ideally first thing in the morning before eating or brushing. As you swish, the oil moves between your teeth and along the gum line, mixing with saliva, before you spit it out. The thinking is that it helps lift bacteria and debris from the mouth through gentle mechanical cleansing.
What are the benefits — and what does the evidence say?
Reported benefits include fresher breath, reduced plaque and a cleaner feel. There is some research suggesting oil pulling can lower levels of plaque and odour-causing bacteria such as Streptococcus mutans, but the studies are small and the overall evidence is limited. What's reasonable to say:
- Fresher breath: by reducing bacteria that produce odour, it may help short-term freshness.
- Plaque reduction: the swishing action can help dislodge plaque, supporting cleaner teeth and healthier-looking gums.
- Gum comfort: oils like coconut and sesame have anti-inflammatory properties that some people find soothing.
Claims about "detoxing the body," sinus relief or whitening are largely anecdotal and not well supported. Crucially, oil pulling is not a treatment for gum disease — gingivitis and periodontitis need proper care like professional cleaning and, where needed, scaling and root planing.
Which oil should you use?
- Coconut oil — the most popular choice; contains lauric acid, which has antibacterial properties, and a mild taste.
- Sesame oil — the traditional Ayurvedic option, with antioxidant properties.
- Sunflower oil — mild-tasting and rich in vitamin E.
Olive, grapeseed and avocado oil work too. Whichever you choose, use a high-quality, organic, cold-pressed oil.
How to do oil pulling, step by step
- Take a tablespoon of oil. If you're using coconut oil and it's solid, it will melt quickly in your mouth.
- Swish gently for 10–20 minutes. Move the oil between your teeth and around your gums — don't gargle or swallow it. Start with 5 minutes if that feels long.
- Spit it out. Into a bin or tissue, not the sink (it can clog drains). The oil will look thick and milky.
- Rinse and brush. Rinse with warm water, then brush as normal.
Do it a few times a week for the best chance of noticing a difference, and always alongside — never instead of — your usual brushing, flossing and dental check-ups.
Frequently Asked Questions
What is oil pulling?
It's an ancient practice of swishing a tablespoon of oil around the mouth for 10–20 minutes to help reduce bacteria and plaque, supporting fresher breath and cleaner teeth.
Does oil pulling actually work?
There's some evidence it can reduce plaque and odour-causing bacteria, but studies are small and limited. It's best treated as a gentle complement to good oral hygiene, not a proven treatment on its own.
Can oil pulling replace brushing or treat gum disease?
No. It shouldn't replace brushing, flossing or dental visits, and it isn't a treatment for gingivitis or periodontitis — those need professional dental care.
Which oil is best for oil pulling?
Coconut oil is the most popular thanks to its antibacterial lauric acid and mild taste, but sesame and sunflower oil work well too. Use organic, cold-pressed oil.