Have you ever heard of oil pulling and wondered if swishing oil around your mouth could really improve your health? This ancient Ayurvedic remedy is making a modern comeback as people seek more natural ways to care for their teeth and gums. Oil pulling is a simple practice that may offer big rewards from plaque reduction and halitosis control to improving your oral microbiome balance. While it sounds unusual, the process is easy and surprisingly refreshing. Many Americans are now turning to this method as a form of natural oral care, hoping for cleaner mouths, fresher breath, and a gentler alternative to harsh mouthwashes.
History and Origins of Oil Pulling in Traditional Medicine
The practice of oil pulling started thousands of years ago in India as a part of herbal oral practices in Ayurveda. Known as “Kavala Graha,” it was seen as a way to purify the mouth and balance body energies. Back then, oil pulling wasn’t just about teeth. It was used as a holistic dental treatment to improve overall well-being.
In modern times, oil pulling has gained popularity in the West as a complementary therapy. Especially in the U.S., many people now explore natural ways to boost their dental hygiene without harsh chemicals. Today, it is often a part of clean beauty and mouth detox routines.
Scientific Evidence Behind Oil Pulling: What Studies Say
Some scientific studies support the benefits of oil pulling, though it is not fully backed by dental associations. A 2017 study found that oil pulling with coconut oil reduced Streptococcus mutans, a harmful bacterium, in saliva significantly after 2 weeks. This supports its antimicrobial effects in gingivitis prevention and dental caries prevention.
However, the American Dental Association (ADA) states there isn’t enough high-quality research to recommend oil pulling as a substitute for brushing or flossing. Still, it may work well as a complementary therapy to improve oral hygiene naturally. No serious systemic toxicity concerns have been reported so far.
| Study | Sample Size | Outcome |
| NCBI (2017) | 60 participants | Reduced S. mutans after 14 days |
| JCDR (2016) | 20 students | Better plaque control vs. mouthwash |
| JOMFP (2015) | 30 adults | Reduction in gingival bleeding |
Why Coconut Oil is Preferred for Oil Pulling?
1. High Lauric Acid Content: A Natural Antimicrobial Powerhouse
Coconut oil is composed of approximately 50% lauric acid, a medium-chain fatty acid known for its potent antimicrobial, antifungal, and antiviral properties. When lauric acid interacts with enzymes in the mouth, it forms monolaurin, a compound that has been shown in studies to effectively kill harmful pathogens including Streptococcus mutans, the primary bacteria responsible for dental cavities and plaque buildup.
This antimicrobial action plays a key role in biofilm disruption. Biofilms are protective layers created by colonies of bacteria on the teeth and gums. Lauric acid reduces the adhesion of these bacteria to oral surfaces, thereby making it harder for them to colonize and form plaque. This contributes to improved oral hygiene, reduced gum inflammation, and potentially fewer cavities.
2. Gentle on Oral Tissues
Compared to harsher substances or even some mouthwashes with alcohol, coconut oil is non-irritating and soothing to the delicate tissues inside the mouth. Its smooth, emollient texture glides easily over the gums, tongue, and teeth, making it ideal for oil pulling, which typically lasts 15–20 minutes. This long swishing duration requires a substance that doesn’t cause discomfort or dryness and coconut oil excels in this regard.
3. More Pleasant Taste and Aroma
One common barrier to oil pulling is the taste and texture of some traditional oils like sesame or sunflower oil, which may have a bitter or unpleasant flavor profile. Coconut oil, on the other hand, has a mild, sweet, and slightly nutty taste, making the experience more tolerable even enjoyable for many users. This is especially important since oil pulling requires consistency to be effective, and a more pleasant oil increases the likelihood of regular use.
4. Easily Accessible and Affordable
Coconut oil is widely available in grocery stores, pharmacies, and online retailers across the United States and globally. It’s typically sold in both refined and unrefined (virgin) forms, and remains inexpensive compared to some other health products or oral treatments. Virgin coconut oil is generally preferred for oil pulling due to its higher antioxidant content and minimal processing.
Benefits of Oil Pulling for Oral Health
- The most common benefit of oil pulling is halitosis control.
- People who practice it regularly report fresher breath.
- It also helps with plaque reduction, a key factor in preventing gingivitis.
- Studies suggest that saliva secretion stimulation and oxidative stress reduction are part of how this method works.
- Another important benefit is its ability to reduce the number of harmful bacteria in the mouth.
- It improves the balance of your oral environment, supports dental biofilm control, and may offer protection from dental caries.
This makes oil pulling a smart, low-cost method for natural oral care.
Potential Systemic Effects of Oil Pulling on Overall Health
There are plausible explanations rooted in both biology and holistic medicine for how oral health might influence systemic health.
Oral Inflammation and Systemic Health: The Mouth–Body Connection
The mouth serves as the gateway to the body and houses over 700 species of bacteria. If harmful bacteria overgrow due to poor oral hygiene, diet, or other factors they can lead to periodontal disease, which has been associated with systemic conditions such as:
- Cardiovascular disease
- Type 2 diabetes
- Respiratory infections
- Rheumatoid arthritis
- Adverse pregnancy outcomes
Oil pulling with coconut oil, due to its antimicrobial properties (especially lauric acid), may help lower the bacterial load in the mouth and reduce oral inflammation. This may decrease the risk of bacteremia (bacteria entering the bloodstream), which is known to exacerbate systemic inflammation and increase disease risk.
Immune Support Through Oral Detoxification
Though the term “detox” is often misused in wellness culture, there is a biological basis for how oil pulling might support the immune system:
- Reducing the burden of harmful oral bacteria lowers the risk of pathogens entering the bloodstream or respiratory tract.
- The immune system, when not overburdened by chronic oral inflammation or infection, may function more efficiently.
- Healthier oral flora contributes to the gut–oral microbiome axis, which influences immunity and overall well-being.
Anecdotal Benefits: Skin, Sinuses, and Headaches
Many people who practice oil pulling regularly report systemic benefits, including:
- Clearer skin: Possibly due to decreased inflammatory burden and toxin load.
- Fewer sinus issues: Oil pulling may reduce oral-nasal microbial crossover and inflammation affecting sinus pathways.
- Reduced headaches: This might result from lower systemic inflammation or improved circulation through stimulation of the oral mucosa and facial nerves.
Oil Pulling in Ayurvedic Medicine
In Ayurveda, oil pulling (known as “Kavala” or “Gandusha”) is believed to:
- Draw out toxins (ama) from the oral cavity
- Improve “Prana” (life force) flow by clearing oral and nasal passages
- Support digestive fire (Agni) by removing microbial load
- Enhance clarity, vitality, and balance among the three doshas (Vata, Pitta, Kapha)
How to Do Oil Pulling the Right Way?
To do oil pulling, take one tablespoon of coconut oil. Put it in your mouth and swish the oil slowly between your teeth and around your mouth for about 15 to 20 minutes. Do not swallow the oil. Once done, spit it into a trash can (not the sink) to avoid clogging.
Afterward, rinse your mouth with warm water and brush your teeth like normal. Try to do it in the morning on an empty stomach. The best results come from daily practice. Over time, your mouth will feel fresher, and your gums healthier due to this simple holistic dental treatment.
Risks, Myths, and Misconceptions About Oil Pulling
Many people think oil pulling can replace brushing and flossing. That’s not true. The American Dental Association still recommends brushing twice a day and flossing daily. Oil pulling should be seen as an add-on, not a replacement. It helps support oral microbiome balance, but it’s not a cure-all.
There are also myths about oil pulling “pulling toxins from your blood.” There is no evidence that this happens. In rare cases, people have reported nausea or sore jaws from swishing too long. But when done correctly, the process is generally safe and has no known systemic toxicity concerns.
Conclusion
Oil pulling is easy, natural, and has been used for centuries. It improves halitosis control, helps in gingivitis prevention, and may protect against bacterial colonization. It won’t replace brushing, but it works well as a complementary therapy to modern dental care. If you’re looking for a gentle, natural oral care method with possible health benefits, oil pulling could be a great addition to your morning routine. Just a spoonful of oil and a few minutes of your time could help you smile brighter, breathe fresher, and feel better.
FAQs
What does oil pulling actually do?
Oil pulling helps trap and remove harmful bacteria from the mouth, supporting plaque reduction and oral microbiome balance.
How to properly do oil pulling?
Swish one tablespoon of coconut oil in your mouth for 15–20 minutes, then spit it into the trash and rinse.
Why do dentists not recommend oil pulling?
Most dentists don’t recommend oil pulling as a substitute for brushing and flossing due to limited scientific evidence.
Is 5 minutes of oil pulling enough?
While better than nothing, 5 minutes may not allow enough oil emulsification to fully remove bacteria or toxins.
How does coconut oil pulling reduce oral bacteria?
Coconut oil contains lauric acid, which has antimicrobial effects that fight Streptococcus mutans and reduce oral bacteria.