Over the last few months, I've been hearing more and more about oil pulling. And if you just said to yourself, “what the blazes is oil pulling?” then you're not alone. I thought the same thing! Here's a quick rundown.
Oil pulling is an ancient Ayurvedic holistic dental care method that involves nothing more than swishing cold-pressed oil in your mouth for a certain amount of time. Sounds simple, right? It also seems a bit, well, strange. Maybe even a little gross. I get it. I thought the same thing.
But I'm always open to trying new home remedies, so I've been giving it a try for the past few weeks. Here's what I've learned!
The idea behind oil pulling, as well as the name itself, is that swishing with the oil helps "pull" toxins from your system as you pull the oil through your teeth and gums. The oils typically used are cold-pressed coconut, olive, or sesame oil [source].
That part seems to be a matter of personal preference. I've been using coconut oil since I already use it for everything, and my cupboard is already well stocked. It also has known antimicrobial and antifungal properties [source]. Plus, I'm a bit of a coconut fiend and love the way it tastes.
My oil pulling regimen
- Place 1–3 teaspoons of oil in your mouth.
- Swish and pull the oil around the inside of your cheeks and in between your teeth.
- Continue for 5–20 minutes.
I've had issues with my sensitive teeth, gums, and jaw since having children, so I knew I was a good candidate for trying this out. And the first time I tried, it felt strange, I'll admit. Plus, that 20 minutes felt like an eternity! It was also difficult to keep myself from swallowing a little.
But swallowing the oil is a big no-no because it will be full of toxins, bacteria, and germs [source]. It gets easier, though, once you try it a few times. Here's what I found to be helpful as I do this daily.
10 Tips for Making Oil Pulling Work
1. Start first thing in the morning on an empty stomach.
2. If using coconut oil, melt it first, or let it melt in your mouth. I sort of "chew" it until it melts.
3. Use less oil if it feels like it's too much.
4. Keep the oil in the front of your mouth—don't gargle with it. You will have a mouthful of liquid by the end from the oil and the extra saliva.
5. If your mouth and jaw get tired, take a break briefly and let it sit without swishing in the front of your mouth.
6. Try doing a small task that takes between 5–20 minutes, like folding a load of laundry, taking a shower, checking emails, packing your kids' lunches, or vacuuming the living room, that will keep your mind occupied as you wait.
7. Be sure to do it long enough so that the oil and the enzymes in your saliva interact.
8. Spit the oil into the garbage can, not in the sink, to prevent it from clogging pipes.
9. Swish really well with salt water afterward.
10. Brush your teeth and floss as usual. (I use a homemade toothpaste.)
Benefits I've noticed
My gums feel healthier, and they don't get sore anymore.
My teeth feel stronger. I noticed after just the first few days—really!
Much better breath.
Less plaque.
My tongue feels cleaner.
My lips are super soft!
My jaw pain has lessened a lot. (I'm pretty sure I have TMJ.) The first few days, my mouth and jaw felt super fatigued afterward, but now my entire face feels stronger. This may be more from the extra "exercise" than the oil itself. :)
In addition to the benefits I've already seen, oil pulling has tons of other reported benefits.
More reported oil pulling benefits
—reduced headaches, insomnia, PMS, sinus congestion, asthma [source]
—reduced dental plaque and gingivitis, overall increased oral health [source]
—decreased inflammation in the body, including reduction of arthritis symptoms
—pain relief
—skin problems (eczema, acne, rashes) reduced
Bottom line for me
I love the benefits I've seen so far and plan to continue. What do you think? Is it too weird? Or are you willing to give it a try? For those of you who have tried it, what benefits have you noticed?
How to Make Turmeric Coconut Oil Pulling Drops
These pre-made oil pulling drops make the whole process easier. And they’re packed with natural ingredients like coconut oil, turmeric and baking soda to gently whiten teeth and get rid of bad bacteria.
Pop one or two in your mouth and chew a bit while they melt. Then gently swish the coconut oil around for a few minutes, letting it get in-between your teeth, around the gums and toward the back of the mouth. When you’re done, spit it out in the trash, taking all the toxins and bacteria with it.
For fun, add a little baking soda and citric acid to the mix. It gives them a subtle effervescence that makes your teeth feel extra clean. But if you’re not a big fan of the taste of baking soda or the tingle that comes with citric acid, feel free to adjust the ratio or leave it out altogether. You can even add some extra stevia and peppermint oil to help mask the taste a bit.
Here’s how to make them.
Mouthwash Drops
Materials
- 2 teaspoons baking soda
- 1 teaspoon citric acid
- 1 teaspoon ground turmeric
- 1 ½ cups coconut oil melted
- 15 drops peppermint essential oil
- ½ teaspoon stevia
- parchment paper
Instructions
- Line a small container (I used a plastic food container) with parchment paper.
- In a small bowl combine all the ingredients and whisk together. (Note that you may experience a little fizzing if any of your ingredients or utensils had water on them. This is okay.)
- Pour the coconut oil mixture into the container and freeze for 15 minutes or until solid.
- Remove the coconut oil from the container and use a serrated knife to gently slice them into 1 inch squares. Store in the refrigerator until ready to use (up to one month).
- To use, pop one or two drops into your mouth and chew them a little as they melt. Swish the melted coconut oil around your mouth for a few minutes, then spit in the trash.
This article was medically reviewed by Dr. Gina Jansheski, a licensed, board-certified physician who has been practicing for more than 20 years. Learn more about Hello Glow's medical reviewers here. As always, this is not personal medical advice and we recommend that you talk with your doctor.
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Mi says
Still doing the oil pulling now, in 2022? I thought I read in the comments that you said you had fillings (amalgam?). Wondering how the fillings have held up over the time period of doing the OP?
Lexi says
Hi, I'm Lexi and I jut wanted to know how did it work for you guys.I do oil pulling every morning and I have seen results but not a change..What can I do or am I supposed to floss everyday or what? Can someone pls tell me ? Thank you!!
Eden says
I tried this once years ago, but I decided to give it a try. Yesterday was my first day and I already noticed a difference. When I woke up this morning my mouth felt fresher and cleaner. I didn't know to rinse with salt water after so thank you for that tip! As a side note, I also brushed my teeth with a charcoal polish before bed last night.
Varuni Rao says
I started to oil pull with non refined cold pressed coconut oil from past 2 months.I did notice that my mouth felt fresh, fresh breath and silky touch teeth. other than that I did not see any other benefits or it might be too soon to notice other benefits.
Lisa says
i cant do swishing with just oil alone I feel like puking can I mix it wirh a bit of water?
Kathy Fromm says
Can people with denture do coconut oil pulling
Zarin says
Hi,
I had a severe tooth ache a while back n couldn't sleep.Woke up, opened the article,n tried the oil pulling method. Helped me amazingly quick. Thought of adding my comments in here. I would love to suggest everyone having any sort of problem or pain,must try it once n feel the difference.Thanku for sharing ur experience with us. Have a nice day.
Zarin
Ana says
Yep! I couldn’t get to the dentist for 30 days so I found this oil pulling when looking for a home remedy. Tooth pain is gone! I oil pull everyday. I guess I will go to my dentist appt still but I love oil pulling daily now
Barbara Morgan says
I had 2 root canals right next to each other 1 was abscesses and the other had an infection.There was a lot of calcification so the dentist had to do a lot of scraping which caused a lot of pain the next day. Read about oil pulling and starting doing it and the next day pain eased up and 2 days later no more pain.
Suzy says
Hi,
I'm a bit worried, Is it okay to breathe in & out your nose through the swishing?
Tiffany says
Definitely!
I will say, that the first time I tried this, I spit it out almost right away, but after that, it was a breeze. The key is keeping the oil in the front of your mouth and away from your throat.
I also have little paper cups on hand while I'm pulling, in case I have to sneeze or something.
You can totally breathe normally though, don't worry.
chan says
Hi, can you breathe normally? if you inhale then you can get pneumonia? How do you avoid inhaling it whilst swishing around your mouth?
Tiffany says
I have to take a medication in the morning some time before eating. I usually drink the pill with a little bit if water, then oil pull while in the shower - giving me enough time to pull and fight off the hunger I have each morning - and continue with the rest of the steps - minus the salt. I wonder if drinking water before pulling is taking away the benefit of detoxification?
Also, does this have to be done daily to see results? I don't always have time, and sometimes skip.
Petey says
I inherited bad gums from my dad, and my gums would bleed everytime I brushed my teeth and even more I would have blood in my saliva upon waking up every morning. After many periodontist visits which cost me a lot of $ the problem(s) would always return no matter what.
I read about oil pulling and gave it a try, I had sesame oil in the house so I used that first. On the 4th day I had a WICKED headache which lasted all day, after reading up I came to the conclusion that this was a bit of a detox moment and this made sense to me( I wasn't hungover and didn't drink the night before).
Aside from that headache that went away, I had seen nothing but positive results. I physically felt better , my gums weren't bleeding while I slept and far less sensitive when brushing, my my mouth felt healthy.
I quit when I went on a work trip and didn't pull for 2 weeks and the problems came right back. I am back on it daily using coconut oil and the problems have gone away again. For me 20 minutes in the morning for no bleeding gums is a no brainer. I have got to think this isn't a bad thing and the other benefits are a bonus for me. I will keep pulling.
Mishele Rivera says
Did ur dentist say you have periodontist? Cause mine told me about 2 years ago and I paid $500 to get the rooting cleaning done to slow up the process. But I am starting the oil pulling now and they told me nothing will ever cure periodontist but the rooting can slow it up if on top of it... PLEASE let me know thank you
Carrie says
Great info;)
I've been pulling for quite some time now and have always purchased coconut oil that already had essential oils added. I recently decided to make my own. It will not only be a lot less expensive, but I can control the quality of the coconut oil and add my own eo's.
My question, what ratio of coconut oil to eo should I use? I don't like mine strong. I work with eo's and have made sure they're food safe. One I recently purchased is a theobroma cacao absolute. I know theobroma is super good for oral care and thought it would be nice mixed with peppermint...mmm:)
So yes, what ratio do you suggest I start with?
Thank you?
Carrie
DavetteB says
You probably already got an answer, but for pulling, since you are just going to spit it out, I'd only use 1-5 drops per 4 ounces. If you are using your absolut I'd only use one drop; save it for something you'll enjoy more like body butter ;-)
You may want to try the milder spearmint. Skip EOs if using with children.
HTH
Steph says
Can you do it at night or only in the morning?
Annie says
I've been oil pulling for a few years and I agree with all the above! The only thing I don't do is the salt water rinse, I just use warm water. What is the benefit? Thanks!
Tim says
If you floss after pulling, saltwater will help your gingiva(gums) heal
E H says
The salt helps to remineralize the teeth.
Pièrre says
saltwater is also good for rinsing any open wounds to help clean it
Faruq says
Definitely am in yes, I am going to give it a try. Your ideas are so inspiring. Thank you.
Zee says
I don't no if I can do it. The thought of it. Yuck. Even for all the good properties
Deanna Thomason says
Is twice a day too much for oil pulling?
Maria says
Is reg coconut oil OK for oil pulling?
Peter Cox says
I am using organic virgin unrefined coconut oil is that the right stuff? It's not thick either or that may be just the effect of the room temperature?
Stephanie Gerber says
Yes, that should be fine, and yes, it will melt if it's warm.
Tiernae Salley says
Have you noticed that oil pulling has whitened your teeth? I have super sensitive teeth anyway so I am afraid to try harsh chemical whiteners and also do not want anything too abrasive like baking soda on my teeth. Therefore, I would love to know whether or not oil pulling actually whitens teeth or if that is a myth.
T says
Tiernae, yes it can whiten your teeth. I have periodontal disease and stained teeth due to Tetracycline was given to me when I was an infant before they knew that it would permanently stain permanent/ adult teeth. It's not given to infants anymore. At a cleaning appointment, my hygienist commented that my teeth were whiter. All of them. I still have the stains from the meds as nothing will remove those but I don't have the staining caused by food and beverages.
Alison says
Is oil pulling safe to do with braces?
Rebecca says
Yes... It's no different than using mouth wash ?, and you still rinse and brush... The point isn't to keep the oil in your mouth, but to draw out the bacteria, which i read is trapped by the oil. Make sure you rinse with water or salt water after and brush!
Melissa says
It does seem to take forever--but I do it while I'm showering (Two birds with one stone)
Anita says
That's fine to do it in the shower, however remember not to spit it down the drain, instead spit into a solo cup and throw in the trash as to not clog up your drain.
Darla Nofziger, ND says
I'm so glad I found this! I had a colleague ask me about it a couple of years ago. She wanted to know if I had any experience with this or knew of it. I meant to look into it then but it fell off the radar.
When I recently had a client ask me about it & I had to admit I really didn't know a lot about it I wished I had looked into it sooner. I'm going to get started today investigating it by my own experience. Thanks so much!
Cheryl Buchanan says
I give a spoonful to my dogs each morning with their food. It is supposed to be good for allergies and their skin and hair. They love it too.
Amanda says
I love Oil Pulling! It's so simple but the added benefits are incredible! I oil pull in the shower if I have one first thing in the morning, if not I'll do it while I cook breakfast!
I've also oil pulled after having a couple of drinks the night before and it actually helped my hangover :)
Alondra says
I have to do it all days?
Nikki says
great post!
Xoxo
Nikki
Kristen says
I so want to try this but have found conflicting information on if you already have fillings - will the oil pulling affect the integrity of the filling that you know of? Some online say yes it could pull the filling out? Appreciate any information you may have come across on this!
Anne DeArmon says
I have oil pulled and I have fillings. It has not affected the integrity of my fillings.
Sassy Texan says
Started OP and have noticed a Great improvement. Had TMJ and a molar that the dentist said was cracked and need pulled and replaced for around $4000. I did not do that. After OP no pain with TMJ and still have my tooth and no pain. Teeth are whiter. Had canker sores whenever I bit my cheeks in my mouth. They do not happen now either. I do the oil pulling while sitting in bed reading the morning paper with my three dogs for company. I brush my teeth with coconut oil and soda with cinnamon and vanilla. Feels really good. Be sure spit it out into a container and not down your drain.
I have become a believer in coconut oil. My fur kids also eat it. The lumps on one of then are getting smaller. Hope that it is from the coconut oil. They were all over him and growing inside as well. Just wish he would quit snoring.
Barbara says
I have been oil pulling for several months. I can only do it for about 10 mins at a time. Then I have to spit it in the trash and get a fresh amount to finish. Is this OK?
Latrice says
Is it harmful to oil pull while breastfeeding... i'm guessing so huh?
Dana says
I almost threw up the first time I did this. I haven't had the courage to try again. Any helpful tips for that?
Lindsey Johnson says
Start with less oil. Keep your head tilted forward a bit so it doesn't go towards the back of your mouth/throat. Don't swish for as long. It took me a few times, but you get used to it. :)
Charlene Karger says
I've done oil pulling before and for some reason stopped. I noticed whiter teeth. I also used Doterra Essential Oils as they are safe and have tons of other uses. Peppermint to help with gagging.
Ashley says
What is your recipe for homemade toothpaste
Cecilia says
I've been oil pulling with coconut oil for a couple of months now and love it. I've never read to rinse with salt water after, can you tell me what the purpose of this is? Thanks!
Marsha says
Since salt is a natural disinfectant, I image using the salt water afterwards is just a good idea.
However, regarding not swallowing the oil. During the day I am swallowing saliva that comes from my mouth. And this all goes into my stomach where the stomach acid is strong enough to kill any germs, etc. So I don't see why I can;t swallow the oil.
Cyndie says
The oil pulls toxins, not germs. That is why it is a good thing to do, it help the body get rid of the toxins that cause problems. If you swallow it that defeats the purpose of "pulling". The Salt water rinse would help kill germs, though.
Elaine says
Here's my process tell me if you think it's ok. 1. I floss 2. I rinse with a " Pre-Brush" Whiteing Rinse just to get that minty taste mostly but I figure the peroxide in it couldn't' hurt. 3. Then swish about 2 tbsp coconut oil for 15 minutes. Then finally 4. Brush lightly on the teeth slightly stronger on the gums & tongue with my mixture of coconut and baking soda. I would welcome any thoughts or comments! Thanks :-)
Carrie says
@keri...oil pulling is a substitute for regular dental care from a profession dentist and nothing with "heal" cavities. Cavities are decay....cold pressed oil will NOT heal decay. Decay can lead to serious infections in your mouth (and body, if not treated). If you think that this will heal cavities, you may wake up one day and find you have an infection and bunch of teeth that can't be saved.
Sharon Hustwit says
I just tried oil pulling for the first time today (and it wasn't bad at all) after a friend told me about all of the benefits. He said that after oil pulling for years, 5-10 I think, that he had reversed previous signs of early cavities that his home town dentist had spotted years ago. When he returned to that dentist years later, the dentist thought he was lying about not having dental work; the dentist was very perplexed by his ex-rays, which showed no signs of cavities... I hope to see some of the headache relief, oral, and other detoxifying benefits of oil pulling so plan to continue... I will report back!
Kirstie says
Hi guys.
After reading this I am inspired to try this, however I do have a couple of questions...
Over the last 6 years I have spent thousands of dollars on a getting my teeth and gums under control. After having my children, I developed Periodontal (Gum) Disease...after having invasive and painful treatments they no longer bleed, but my gums ache and they have resided to the point where many of my teeth now have movement. Many of my teeth are very sensitive to hot and cold. So my question is will this process help repair my gums....will my gums go back to looking normal and not shrunken?
ginger phillips says
Yes your gums will be pink and healthy looking. Mine were receding and red.It has greatly helped them
T. Foster says
It has reduced the sensitivity in my teeth.
Tony says
What's the recipe to make up this mixture?
Cheers
Lindsey Johnson says
There's no recipe. Just scoop up a spoonful of coconut oil and put it in your mouth, let it melt, and start swishing. :)
Janie says
I bought coconut oil for $6.50, but later noticed that the store sells a organic virgin coconut oil for $23.00. Is the virgin oil better for oil pulling and cooking than the cheaper oil?
Lindsey Johnson says
I don't know how much it matters, Janie. I just buy the same one for cooking and oil pulling. I would stay away from the refined coconut oil though.
deborah says
SAM's and COSTCOS both carry Coconut oil.. cold pressed Organic. They are about the same price for the same size. 54oz for around $16 The one from COSTCOS however has a nuttier flavor which I personally like much much better! HAPPY PULLING! :)
Carmen Conley says
I oil pull everyday. It moisturizes the entire body from head to toe from the inside out. Absolutely amazing. It also eliminated all mouth pain I had. It improved my skin and the texture of my skin.
Stacy says
Hello!! I have been reading a lot on this. I began pulling yesterday. My question for you is, are you suppose to have increased pain at first? I am hurting even in the tooth that has had a root canal. If the pain means it is working and pulling all the bad stuff out then I can grin and bare it, I just hadn't read that. I do have a lot of problems in my mouth. I have also had increased jaw pain, I do have TMJ and had surgery about 20 years ago. The disc has slipped back out and it pops regularly. I have also had a sinus infection so bad that it did affect the whole side of face and caused tooth pain. I am using clove oil to numb it when I hurt. If there is anything I am not doing or doing wrong, let me know please. I am using coconut oil. I do have sesame oil and sunflower oil if I need to change oil. I just, like you, like the taste of coconut oil. Any ideas would be much appreciated. Thank you. :)
ana says
Hi just a thought...... oil pulling is a great detoxifier it also pulls out heavy metals this may be happening in your mouth with a root canal in your mouth not sure if this is a great also if you have metal on our jaw... if you have amalgam in your teeth (melted metal) you have mercury in that.... try reading a little more about that... this may be important to know. Although it is better to have these things out of your mouth you may be deteriorating the wear of your dental work.
Lindsey Johnson says
Hey Stacy, I'm sorry to hear about the pain! You know, I can't remember experiencing any pain when I first started. I do know that if I skip a few days (I was moving and didn't remember to leave my coconut oil out!) I will start to feel a little tenderness or pain in a certain tooth. Then I start pulling again and it rights itself. My inclination is to think that it's more associated with the sinus infection than the oil pulling. I know how painful those can be. I'm sorry I can't be of more help with that part. I hope the pain has subsided and you're feeling better.
Keri says
I too also had pain but it subsided after a while. I believe it was because I was uncovering all of the cavities in my teeth. But if you oil pull twice a day for 15 minutes minimum it will go away as it begins to heal the cavities. As well, many sinus infections are actually infections in the roots of our teeth. So if that is the case here then oil pulling will make things feel worse before they get better. I worried that it would degrade a 3 part bridge covering the nubs of 3 front teeth that were damaged in a car accident 30 years ago. It did not. Oil pulling is awesome. Just don't swallow the oil and soon you will have all pain go away and a much healthier mouth and sinuses.
Fran says
I use vanilla extract for tooth aches. It seems to work alot better than clove oil.
Heather says
Lindsey, Thank you so much for your explanation! I have been googling and Pin searching for months and your explanation is the most detailed. I have many issues such as oral complications, sinus problems, ear infections and rosacea. I do not have health insurance yet and any way I can start the healing process until I do will help.
Lindsey Johnson says
I'm sorry your dealing with all of those things! I hope this can help you. I am still oil pulling every single day and my mouth has never been healthier. I hope it helps those other ailments too! Thanks for the comment, Heather!
Lena says
Thanks so much for breaking this down and making it easy to tackle! I've read a lot about oil pulling but was finally inspired to DO IT after reading this post and about your experience with it. I am only swishing for 5 mins and will add another 2 mins every day till I get up to 20 mins! Whew! I have to say that the worst part was the solid bits of coconut oil when I first put it in my mouth. Once those melted, it was not a big deal. Thanks again!
S. says
So, I love this. I just learned about using coconut oil for healing the mouth and other parts of the body for one of the older ladies in our congregation. While I love coconut oil, use it in so many capacities--I never thought to try it as an oral cleanser. I love learning from the older generations. Turns out, I JUST tried oil pulling once reading this post. LOVE IT. The wonderful taste of the coconut oil made the process less intimidating than I thought it would be. I activated the stop watch on my phone just to see how long I could go (rather than giving myself five mins-- I wondered if I could make it to five minutes, lol). I am glad to say I made it to 10mins and a few seconds until my jaw said "It is time!" - Rufiki From Lion King One. Thanks for sharing this wonder-filled oral cleanser I can add to my daily regimen.
Jess Reed says
I've read the coconut oil actually helps rebuild your teeth so it helps with cavities and what not as well.
I have TMJ and it certainly helps with everything related to that and I have mouth and teeth issues as well and it does a good job and aiding me in such areas.
It's a definite cannot live without (: