Oil Pulling Explained: Pros, Cons, & How To Get Started

Oil Pulling Explained: Pros, Cons, & How To Get Started

Are you curious about adding Ayurveda to your oral health routine? Oil pulling is a great place to start. Though this ancient practice dates back to the earliest Ayurvedic texts, it’s a simple and cost-effective way to care for the mouth that’s just as relevant today. 

The technique involves swishing coconut or sesame oil around the mouth to coat the gums, teeth, and tongue. It’s believed to support fresh breath and healthy gums and may even slow down the process of tooth decay.

So, if you want to kick bad breath to the curb, read on to learn the basics of oil pulling, how it may benefit your oral health, and how to get started.

Key takeaways

  • Oil pulling is a staple practice in classical Ayurveda and is part of a daily routine.
  • Evidence suggests it may help improve gum and teeth health and reduce bad breath.
  • Oil pulling has few potential side effects and can be done daily. All you need is food-grade oil and 15 to 20 minutes.
  • Your oil can be enhanced with herbs, essential oils, and other ingredients for optimum oral health.

What is oil pulling?

Oil pulling is an essential part of Ayurvedic dinacarya or daily routine. It typically takes place upon waking after scraping the tongue and brushing the teeth. You can think of it as an Ayurvedic mouthwash.

This ancient technique was first mentioned in the Ayurvedic text, the Charaka Samhita, over 3,000 years ago. Known as kavala or gundusha in Sanskrit, depending on the method used, oil pulling is a simple, inexpensive way to maintain the health of the mouth as a daily practice.

Ayurveda recommends using oils appropriate for your doshic makeup or constitution, or prakriti in Sanskrit. These often include sesame or coconut oil, known for their potential antimicrobial properties. There are also medicated oils available that are infused with herbs, essential oils, and plant essences. 

Oil pulling is believed to promote healthy mouth flora and bacteria, which may support the health of the gum tissue and teeth. According to Ayurvedic tradition, oil pulling helps reduce excess vata, pitta, and kapha dosha in the head, neck, and mind. 

All the practices in dinacarya are done with the intention of connecting more deeply to the cycles of nature—starting with the body, energy, and mind. Oil pulling is just one part of a holistic Ayurvedic regimen. 

Benefits of oil pulling

The Ayurvedic tradition has promoted oil pulling for oral health for thousands of years. There has been a growing body of research on oil pulling that supports many of its beneficial effects, including reducing bad breath, gum disease, and dental cavities. 

However, research is mixed, and it’s worth noting that the American Dental Association (ADA) doesn’t recommend oil pulling due to insufficient evidence. Beyond the science, oil pulling can help connect you to your body and bring greater awareness to the process of caring for yourself—as is the case for all Ayurvedic health practices.

Healthy teeth and gums

Though research is mixed, some data does support the benefits of oil pulling, particularly for reducing plaque. Plaque is the film that forms on teeth between brushing, which may lead to bad breath and gum disease if untreated. 

A 2020 review of 42 studies noted that oil pulling using coconut oil had a significant effect on plaque compared to control groups, and a 2022 meta-analysis reported that oil pulling was effective at reducing bacteria in the mouth.

Fresh breath and oral health

Bad breath occurs when bacteria in the mouth produce gases with an odor. As indicated by the research above, one of the benefits of oil pulling is reducing the activity of bacteria in the mouth, which curbs unpleasant smells. 

In addition to potentially reducing mouth bacteria, a 2017 review noted that oil pulling may be effective for maintaining overall oral health. The study authors noted that oil pulling is an affordable, accessible practice for people who don’t have access to oral hygiene products, as it doesn’t require anything more than cooking oil.

General health  

Oral health is intimately connected to a number of other systems in the body. For example, Ayurveda and several other health practices use the tongue as a tool for the diagnosis of ailments that don’t appear to relate to the mouth at first blush. 

Because of this connection, oil pulling is traditionally believed to offer benefits for the systemic health of body, mind, and spirit. However, it’s important to note that there isn’t modern evidence to support this more esoteric benefit. 

Risks of oil pulling

Side effects and risks associated with oil pulling are few and rare. However, they can include:

  • Accidentally inhaling oil into the lungs
  • Gastrointestinal discomfort after accidentally swallowing oil
  • Jaw soreness from swishing oil around the mouth
  • Allergic reactions to oil or ingredients in oil
  • Tooth sensitivity
  • Headache

Though some of these minor side effects will likely go away with practice, allergic reactions or inhaling oil to the lungs may require medical attention. 

Inhaling oil may lead to lipoid pneumonia, a rare condition that occurs when fat particles are inhaled into the lungs. The risk of lipoid pneumonia increases if you have issues that affect the swallow reflex, throat or esophagus abnormalities, or are required to take oil-based medications. 

How to get started with oil pulling

For best results, oil pulling is typically done in the morning before eating. In Ayurvedic practice, it’s often done after scraping the tongue, flossing, and brushing the teeth. Repeat oil pulling daily or several times weekly as part of your Ayurvedic oral care routine. The more often you do oil pulling, the more you’ll reap the benefits. 

Choose your oil

Select a high-quality, food-grade, edible oil like coconut, sesame, or sunflower. Coconut oil is popular because of its pleasant taste and potential antibacterial properties. However, sesame is a more classical Ayurvedic option—known as the “King of Oils” in the Ayurvedic tradition.

Ayurveda advises choosing an oil based on your doshic type. For instance, sesame oil may pacify vata and kapha dosha due to its heating quality, while coconut oil may help reduce pitta dosha due to its cooling quality. 

There are also a number of herbal or medicated oils on the market that potentially offer enhanced benefits via herbal infusions, essential oils, and plant essences. 

Common additional ingredients include:

Studies indicate that triphala, neem, and cinnamon support good oral hygiene. Triphala has long been an oral health staple in Ayurveda, and according to a 2018 study, triphala mouthwash may have an antibacterial effect for up to four hours. 

Similarly, neem has a reputation as the “toothbrush tree” in India. A 2011 study found that neem may help support oral health by discouraging plaque buildup and gum decay—findings supported by a 2016 study

Cinnamon may have similar benefits. A 2016 study noted that cinnamon reduced bacteria on dentures and may be useful for cleaning other items like retainers, while a 2018 study noted that adding cinnamon to herbal toothpaste significantly increased antibacterial activity.    

Oil pulling step-by-step

  1. Measure about one to two tablespoons of your chosen oil. You may want to keep a spoon or shot glass on hand specifically for this purpose. 
  2. Put the oil in your mouth and swish it as you would mouthwash, but don’t gargle or swallow it. Pull the oil through your teeth and around your gums. 
  3. Build up to about 15 or 20 minutes once you’re used to the practice. You can go about basic tasks like showering during this time. If you’re continuing with Ayurvedic dinacarya, this may be a good time for dry brushing or a self-oil massage.
  4. After 15 to 20 minutes, spit out the oil into a trash can or cup. Don’t spit it into the sink, as it can clog your pipes. 
  5. Rinse your mouth with warm or salt water to remove any remaining oil residue.
  6. Move on to the next step in your self-care routine.    

Conclusion

Oil pulling is a simple, effective way to support your oral hygiene with the wisdom of Ayurveda, and all you need is a food-grade oil to get started. Though the practice is thousands of years old, it’s just as practical for modern life.

While studies are limited and mixed, there’s some scientific evidence that oil pulling may be an effective way to support the health of the gums and teeth and reduce bad breath. This simple practice can be added to your daily routine to boost the health of your mouth in just 20 minutes a day, and the benefits can be enhanced with Ayurvedic herbs and spices.

Try it alongside Haveda’s best oral care products, and swish your way to fresh breath and healthy gums.

FAQs

What is the best oil for oil pulling?

You can use any food-grade oil for oil pulling, though coconut and sesame oil are the most common options.

How often should I oil pull my teeth?

Oil pulling has the best results when done every day or several times per week. 

Is it OK to do oil pulling every day?

Yes, oil pulling is best done daily to reap the most benefits from the practice.

Meet the Author Crystal Hoshaw

 

© 2024 Haveda. All Rights Reserved. Haveda does not provide medical advice, diagnosis or treatment. These statements have not been evaluated by the Food and Drug Administration. Products are not intended to diagnose, treat, cure or prevent any disease. See additional information.

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