Scientific studies have shown that oil pulling can help reduce harmful bacteria and improve gum health, but its broader benefits are yet to be discovered.

Oil pulling is an old Ayurvedic method that has an impact on oral and overall health. It is done by swishing oil in the mouth. This practice goes back more than 3,000 years and has its roots in Ayurveda, India’s traditional medicine system.

Old Ayurvedic texts, like the Charaka Samhita and the Sushruta Samhita, talk about oil pulling as part of Dinacharya (daily self-care routine).
It is known as “Kavala” (gargling with oil) and “Gandusha” (holding oil in the mouth).
Ayurveda suggests that oil pulling helps to get rid of toxins from the body, which makes overall health better.

In the 1990s, oil pulling gained global popularity after being promoted by Dr. F. Karach, a Ukrainian physician, who claimed it could detoxify the body and help with various health conditions.

Dr. Karach recommended this method of oil-pulling to his patients for the cure of numerous immune disorders. He found marvellous results, especially in detoxing petroleum solvent patients. Petroleum solvents are lipophilic (fat-attracted) and will be readily absorbed into the oil. Moreover, toxic metals/minerals also form soap complexes with the oil, and can easily be expelled by spitting the oil out.

Oil pulling is a simple process that involves swishing oil in your mouth for several minutes to improve oral hygiene and overall health. Here’s a step-by-step guide:

Step-by-Step Guide to Oil Pulling

Choose the Right Oil

• Coconut oil — Antibacterial, antifungal, pleasant taste (most popular choice).
• Sesame oil — Traditional Ayurvedic choice, rich in antioxidants.
• Sunflower oil — Alternative option with mild taste.
• Olive oil — Less common but still beneficial.

According to a 2014 study published in the Journal of Clinical and Dental Research, oil pulling using sesame oil can help lessen foul breath by getting rid of the bacteria that cause it. The study discovered that oil pulling could produce outcomes that were comparable to those of a chlorhexidine treatment.

Take 1 Tablespoon of Oil

• Use about 1 tablespoon (10–15 mL) of your chosen oil.
• Beginners can start with 1 teaspoon and gradually increase.

Swish the Oil in Your Mouth

• Swish the oil around your mouth for 10–15 minutes.
• Move it between your teeth and around your gums.
• Do not swallow the oil — it contains toxins and bacteria.

Spit It Out

• Spit the oil into a trash can (not the sink, as it can clog pipes).
• The oil should turn milky white, indicating it has mixed with saliva and toxins.

Rinse Your Mouth

• Rinse with warm water or salt water to remove any leftover oil.
• Brush your teeth as usual for a clean finish.

Best Time to Oil Pull

• Morning on an Empty Stomach — Most effective for removing bacteria.
• Can also be done before meals or bedtime for additional benefits.

How Often Should It Be Done

• Daily for best results (especially for oral health).
• 3–4 times a week is still beneficial if daily practice isn’t possible.

Benefits of Oil Pulling

Oil pulling is known for its wide range of oral and overall health benefits. Here are some key advantages:

Oral Health Benefits

Whitens Teeth Naturally — Helps remove stains and plaque buildup, leading to a brighter smile.
Reduces Plaque and Tartar — Prevents bacterial growth that contributes to plaque formation.
Fresher Breath — Eliminates bad breath by reducing odor-causing bacteria.
Improves Gum Health — Reduces inflammation, bleeding, and risk of gingivitis.
Prevents Cavities — Lowers harmful bacteria that cause tooth decay.

Overall Health Benefits

Supports Detoxification — Helps remove toxins from the mouth, reducing the body’s chemical load.
Boosts Immune Function — Reducing harmful bacteria in the mouth lowers the risk of infections.
Reduces Headaches & Migraines — Some people report fewer migraines due to toxin elimination.
Eases Sinus Congestion — This may help reduce sinus infections and nasal congestion.
Supports Joint Health — May help alleviate joint pain and stiffness.
Reduces Stress on Kidneys & Liver — By lowering bacterial load, it may ease detoxification for these organs.
Enhances Mental Clarity — Some users experience improved focus and cognitive function.

Possible Risk Factors Involve in Oil Pulling

Jaw Soreness — Swishing oil for 15–20 minutes can strain the jaw muscles, especially for beginners.
Nausea— Some people may find the texture of oil unpleasant, leading to nausea or gagging.
Possible Increased Cavities — If oil pulling replaces brushing and flossing rather than complementing them, it may lead to poor oral hygiene. Oil pulling is effective at cleaning your teeth, replacing proper daily tooth-brushing sessions with oil-pulling sessions could lead to the formation or growth of cavities.

Accidental Swallowing of Oil — Swallowing the oil can introduce toxins and bacteria into the digestive system, potentially causing stomach discomfort or nausea.
Lipoid Pneumonia — Accidentally inhaling small amounts of oil into the lungs over time can lead to inflammation. So if you do decide to try oil pulling, be sure to be extremely careful not to ingest any of the oil into your lungs.
Allergic Reactions — Some individuals may have allergic responses, especially to coconut, sesame, or sunflower oil.
Mild Upset Stomach — Swallowing small amounts of oil or detox reactions may cause minor digestive discomfort.

Precautions to Reduce Risks

Do Not Replace Brushing & Flossing — Oil pulling should be an addition to, not a replacement for, regular oral care.
Avoid Swallowing the Oil — Always spit it out to prevent toxin ingestion.
Start with Shorter Durations — Begin with 5–10 minutes if 20 minutes feels overwhelming.
Choose the Right Oil — Use high-quality, cold-pressed, organic oils to minimize exposure to pesticides or additives.

Rinse Your Mouth — Rinse with warm water or salt water to remove any leftover oil.
Discontinue If You Experience Adverse Effects — Stop immediately if you notice any negative reactions like mouth irritation, digestive issues, or respiratory discomfort.