What is Oil Pulling? How to Do it? What are the Benefits?
Oil pulling is not just a traditional home remedy from Indian households, it has become a globally popular natural practice for improving oral and overall health. It’s known for its detoxifying effects. Oil pulling has been practiced for over 3,000 years in Ayurveda and is now being embraced as a modern wellness trend. It’s like an ancient ayurvedic remedy with modern health benefits.
But if you are wondering what exactly is oil pulling? How do you do it properly? What are the real benefits and possible side effects? Just stick with the article till the end to know everything about oil pulling.
What is Oil Pulling?
Oil pulling, also called oil swishing, is a traditional Ayurvedic practice that involves swishing a tablespoon of oil in your mouth for a few minutes and then spitting it out. It’s believed to “pull” toxins out of your mouth, teeth, gums, and even the body.
Though it became trendy in the West during the 1990s, it has been used in India for centuries for detoxification and promoting oral hygiene. Proponents claim it can prevent and even help cure a wide range of ailments.
How Does Oil Pulling Work?
When you swirl oil in your mouth, it mixes with your saliva to form an emulsified, whitish liquid. The lipids in the oil bind with bacteria, toxins, and other debris, removing them from your mouth. Over time, the mixture becomes thicker and must be spat out before it’s reabsorbed.
The mechanical act of swishing also stimulates salivary enzymes and activates a gentle “soap-like” cleansing effect, called saponification, which cleanses the mouth and forms a protective barrier against harmful microbes.
How to Do Oil Pulling?
Follow these steps for maximum effectiveness.
- Choose your oil: Use organic coconut oil (most recommended), sesame oil, sunflower oil, or olive oil.
- Measure 1 tablespoon of oil.
- Swish the oil in your mouth for 5 to 15 minutes. Begin with 3 to 5 minutes and gradually increase.
- Don’t gargle or swallow the oil.
- Once it becomes thick and white, spit it out in a dustbin, not in the sink (to avoid clogging).
- Rinse your mouth with warm water.
- Wait at least 15 to 20 minutes before eating or drinking anything.
Best time: Do it on an empty stomach, early morning after brushing, flossing, and tongue scraping.
Oils You Can Use for Oil Pulling
Below we have listed the most commonly recommended oils for oil pulling with respect to their benefits.
| Oil Name | Benefits |
|---|---|
| Coconut Oil | Antibacterial, antifungal, antioxidant, and anti-inflammatory |
| Seasme Oil | Traditional Ayurvedic oil, rich in antioxidants, fights plaque |
| Sunflower Oil | Light, neutral oil with antimicrobial properties |
| Olive Oil | Heart-healthy, anti-inflammatory, and soothes gum inflammation |
| Mustard Oil | Strong antimicrobial and anti-inflammatory properties, boosts gum strength and helps remove toxins |
Top 20 Benefits of Oil Pulling (Backed by Tradition & Emerging Research)
There are tens of benefits of oil pulling but we have listed the top 20 ones. However, note that some of these benefits are anecdotal and need more scientific research, but many users report significant improvements over consistent use. Nevertheless, here the benefits.
- Whitens teeth naturally
- Strengthens teeth, gums, and jaw
- Freshens breath (kills bacteria causing bad breath)
- Reduces plaque and gingivitis
- Heals bleeding gums
- Prevents tooth sensitivity
- Promotes remineralization of enamel
- Moisturizes dry mouth, lips, and throat
- Fights oral thrush (Candida overgrowth)
- Reduces sinus congestion
- Improves skin conditions like eczema and acne
- Supports hormonal balance
- Relieves migraines and tension headaches
- Enhances digestive health
- Aids in detoxification
- Boosts energy and immunity
- Reduces hangover effects
- Supports kidney and liver function
- Improves sleep quality (insomnia relief)
- May aid in arthritis and joint inflammation
Risks of Oil Pulling
It is 100% safe and free of all the side effects if done correctly. In some of the people, it may result in lipid pneumonia if you regularly choke or aspirate on the oils you are using.
Lipid Pneumonia is a condition where fat enters the lungs. Therefore, it is not recommended for children less than 5 years of age. Also, note oil pulling is not dangerous for pregnant mothers.
Other concerns are it can cause upset stomach or diarrhea if you use contaminated oil. In people who are allergic to the oil, they are using can experience stomach cramps, nausea, or vomiting.
While some claim there is a loss of appetite when they ingest some amount of oil while swishing it. If you do it for more than the recommended time there can be jaw stiffness. If you don’t urinate or pass stool before oil pulling you may feel the urge while doing.
If you feel the urge, then don’t stop it and continue the process while sitting on the toilet seat. If a filling or crown loosens while oil pulling then you might have an infected tooth.
How to Avoid the Side Effects of Oil Pulling?
Make sure you do brush, flossing and tongue cleaning just after you wake up.
- The tongue should be used to sip the oil so that it sweeps over the teeth gums and palate.
- Use your jaws as though you are chewing something.
- If the oil does not change its viscosity or become thin or white after 10 minutes then you are doing it incorrectly.
- Spit out the oil into your dustbin and not in the basin as the oil will clog the drain.
- Rinse your mouth thoroughly with water after spitting out the oil.
- Take a gap for about 15 to 20 minutes before you eat or drink anything for the best results.
Common Oil Pulling Mistakes to Avoid
- Swallowing the oil
- Skipping brushing before oil pulling
- Spitting oil in the sink
- Using low-quality or rancid oil
- Doing it on a full stomach
- Expecting overnight results
Oil Pulling Vs Mouthwash – Which is Better?
| Feature | Oil Pulling | Mouthwash |
|---|---|---|
| Kills Bacteria | Yes | Yes |
| Detox Effect | Yes | No |
| Natural Ingredients | Yes | Mostly Chemicals |
| Side Effects | No or Minimal (if any) | Can cause dryness or burning |
| Long-term Use | Safe | May disrupt oral flora |
Wrapping Up
So, oil pulling is a powerful, natural, and affordable way to support not just your oral hygiene, but your overall health. It offers multiple benefits with minimal risk. Just stay consistent, use the right oil, and maintain good oral care practices alongside it.
FAQs (Frequently Asked Questions)
Q. Can I do oil pulling at night?
Yes, though mornings are better. Just make sure it’s done on an empty stomach.
Q. Is it okay to brush teeth after oil pulling?
You should brush before oil pulling. Rinse your mouth well after.
Q. How long until I see results?
Some effects like fresher breath may show in a few days. For deeper benefits, give it 2–3 weeks of daily use.
Q. Can oil pulling replace brushing?
No. Oil pulling is complementary, not a replacement for brushing and flossing.
