Oil Pulling

What is Oil Pulling?

Oil pulling is an ancient Ayurvedic technique which dates back over 5000 years where oil is swished (pulled) in the mouth to cleanse and remove toxins.

Oil pulling has the potential to benefit many ailments from

• gum disease
• halitosis
• asthma
• constipation
• migraine
• arthritis
• acne and more.

Oil pulling isn’t just some ancient practice but rather it has been backed by good science.

Why should I try Oil Pulling?

Fast food, fried food, processed and pre-made frozen food are difficult to digest for our body and can therefore stick to the intestine and form toxins over time (These toxic byproducts are often referred to as “ama” in Ayurveda). These toxic waste products are then transported to all the organs through the bloodstream which can lead to the accumulation of toxic waste and contribute to the pathophysiology of a variety of diseases, according to Ayurveda.

How does the oil pulling work you ask?

Well, the toxins (microorganisms) in our body are covered in lipids (fat). So when you swish oil in your mouth it acts as a “magnet” and attracts all the toxins to itself. Oil pulling is also a way to engage the vagus nerve, which activates the parasympathetic nervous system (PNS). The PNS  is also known as the “rest and digest” part of the nervous system meaning it helps relax the muscles and the body.

Fun Fact:  In Ayurveda the human tongue is considered to be a reflection of the health of the stomach, small intestine, colon, heart, lungs, and other organs in the body, so the oil pulling is theorized to be effective in getting toxins out of the entire body.

*If you have ever visited a Traditional Chinese Medicine Practitioner / Acupuncturist / Ayurvedic Practitioner / Functional Medicine Practitioner you may often wonder why they ask you to stick out your tongue for them to examine it – this is why!

Oil Choices and Benefits

Sesame oil has been traditionally used for thousands of years. Sesame oil contains compounds with detoxification, antioxidant, and antibiotic actions.

In modern times many have opted for other oils such as sunflower oil, olive oil, and coconut oil.

Coconut oil has lauric acid which is high in antimicrobial agents which makes it antiviral, anti-bacterial and anti-inflammatory. Some have stated that the taste of coconut oil is more tolerable than other oils, so if you do not have a sensitivity/allergy to coconut, this may be a good one to try!

When it comes to oil pulling, the type of oil you choose can significantly impact your experience and results. While traditional Ayurvedic practice primarily used sesame oil, modern practitioners have expanded to include several alternatives.

Here’s an in-depth look at the most popular oils for oil pulling and their unique benefits:

Sesame Oil

The Traditional Ayurvedic Choice

•  Traditionally used in Ayurveda for thousands of years
•  Rich in powerful antioxidants including sesamol, sesamin, and sesamolin
• High concentration of Vitamin E and polyunsaturated fatty acids
• Contains natural antibacterial properties proven effective against cavity-causing bacteria
• Studies support its effectiveness in preventing dental cavities and gingivitis
• Has a distinct nutty flavor that some people find strong
• Considered warming in Ayurvedic medicine, making it excellent for Vata constitutions
• Helps inhibit harmful cholesterol absorption in the liver

Coconut Oil

The Modern Favorite

• Contains lauric acid, a medium-chain triglyceride (MCT) with powerful antimicrobial properties
• Effective against bacteria that cause tooth decay
• Antiviral, antibacterial, and anti-inflammatory properties
• Often preferred for its milder, more pleasant taste compared to other oils
• May decrease plaque buildup, reducing risk of gum disease
• Solid at room temperature but melts quickly in the mouth
• Cooling properties make it particularly suitable for Pitta constitutions
• Excellent choice for beginners due to its palatability

Olive Oil

The Mediterranean Option

• Rich in anti-inflammatory compounds that protect against various diseases
• Contains natural antibacterial properties, particularly effective against Helicobacter pylori
• Liquid at room temperature, making it convenient to use
• Rich in polyphenols with protective antioxidant effects
• Milder flavor than sesame oil but stronger than coconut oil
• Particularly good for heart health while providing oral benefits
• Extra virgin varieties offer the highest concentration of beneficial compounds

Sunflower Oil

The Light Alternative

• Mild, neutral flavor makes it an accessible option for beginners
• High in vitamin E, which supports gum health and reduces inflammation
• Lighter consistency compared to other oils, making it easier to swish
• Contains linoleic acid, which helps maintain cell membrane integrity
• Budget-friendly and widely available
• Particularly beneficial for those with nut or coconut allergies
• Balancing properties make it suitable for most constitution types

Almond Oil

The Nutrient-Rich Option

• Sweet, mild flavor that most people find pleasant
• Rich in vitamin E, providing antioxidant protection for gum tissue
• Contains zinc, which supports immune function in the oral cavity
• Anti-inflammatory properties help reduce gum inflammation
• Supports healthy cell regeneration for oral tissues
• Light texture that’s easy to work with
• Particularly beneficial for dry mouth conditions
• Nourishing properties make it ideal for sensitive gums

Choosing the Right Oil

When selecting an oil for pulling, consider these factors:

1. Taste preference: Choose an oil with a flavor you can tolerate for 15-20 minutes
2. Allergies: Always avoid oils that may trigger allergic reactions
3. Therapeutic goals: Different oils offer varying benefits for specific conditions
4. Quality: Opt for organic, cold-pressed, unrefined oils for maximum benefits
5. Ayurvedic constitution: Your dosha (Vata, Pitta, Kapha) may influence which oil works best for you
6. Seasonal considerations: Some oils may be more appropriate in different seasons

Remember that the effectiveness of oil pulling comes primarily from the mechanical action of swishing and the lipid-attracting properties of oils in general. The toxins (microorganisms) in our body are covered in lipids (fat), so when you swish oil in your mouth it acts as a ‘magnet’ and attracts all the toxins to itself.

Regardless of which oil you choose, consistency in your practice is key to experiencing the full benefits of oil pulling for your oral and overall health.

How To “Oil Pull”

Oil pulling is most effective when it’s done after waking up on an empty stomach.

Step 1: Take 1-2 teaspoons of oil and put it in your mouth.  The amount of oil you use at first depends on how much you can hold and the size of your mouth. Ideally, you want to use 1 tablespoon.

Step 2: Start swishing the oil around the mouth and keep doing this for about 5-20 minutes. Make sure the oil is being pulled through the teeth and gums. Just like as if you were using mouthwash.

• Note: Be very careful and DO NOT swallow the oil since it may contain toxins and bacteria from the oil pulling.

Step 3: Spit the oil out in a plastic bag, paper towel or something disposable. NEVER spit the oil down the drain as it could clog your drain.

Step 4: Gargle with warm salt water to remove any oil residue from your mouth. You can also use tongue cleaner to scrape any  excess residue off of your tongue.

Step 5: Brush and floss your teeth like you would normally to ensure all the bacterial residue is removed from the teeth.

How Do I Know if I Am Doing it Right?

The ideal duration for oil pulling is 20 minutes, but this can be gradually built up over time. This timeframe allows the oil to fully bind with bacteria and toxins while giving your saliva’s enzymes sufficient time to break down plaque.

Do not exceed 20 minutes as it is theorized that the toxins can be reabsorbed by your body. So, start with 5 minutes every morning and then gradually increase it to 20 minutes.

Duration Guide Based on Experience Level

• Beginners (First 1-2 Weeks): Start with 5 minutes daily to build jaw strength and become accustomed to the sensation
• Intermediate (Weeks 3-4): Increase to 10-15 minutes, focusing on technique improvement
• Advanced (Week 5+): Full 20 minutes for maximum benefits

How to Verify Effective Duration

When you spit the oil out it should look white and milky. This means that the toxins and bacteria have been pulled out. If oil looks clear or yellowish, then you haven’t oil pulled for long enough.

Tips for Building Duration

• Use a timer and distract yourself with other morning activities
• Begin with a smaller amount of oil (1 teaspoon) until comfortable
• Prioritize consistency over duration—5 minutes daily is better than 20 minutes occasionally

Remember that oil pulling complements but doesn’t replace regular dental care. Do not skip daily brushing and flossing, and tongue cleaning. Oil pulling is a practice that you can add to your oral hygiene.

Benefits of Oil Pulling

Our oral cavity is covered with biofilm which contains about 700 different microorganism species. Oil pulling has been effective in reducing 20% of total microbial count in the mouth. The reductions are mostly of the C. albicans, Lactobacilli and S. mutans varieties that can cause dental caries when the pH drops below a certain level in the oral cavity.

Oil pulling  has also been helpful for plaque-induced gingivitis, halitosis (commonly known as bad breath), oral candidiasis, yellowed teeth, plaque and tartar build up, and even SIBO, amongst other things.

Important note: Do not skip daily brushing and flossing and tongue cleaning. Oil pulling is a practice that you can add to your oral hygiene. It shouldn’t replace any of your existing routines and yearly dental check-up and your dentist’s recommendations.

If you found this article insightful then give this practice a try and let us know how helpful it was. You have nothing to lose. It is an easy and cost effective way to improve your oral hygiene with many added benefits, one of them being a bright and shiny smile.

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5198813/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5654187/