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Oil pulling… have you tried it yet? Oil pulling is the ancient, time-tested practice of swishing herbalized sesame and coconut oil in the mouth for 10-15 minutes daily. This is best performed after tongue scraping, brushing and flossing, and can be done while showering.
This ancient technique discussed in the Ayurvedic text Charaka Samhita has been getting lots of press lately for its teeth-whitening and bad breath-banishing benefits. In this article, I would like to share with you the science behind this popular topic.
Named for the cleansing effect oils have when applied to the skin, this process uses lipophilic oils, meaning they attract other oils and fat soluble toxins, and act to pull them out from any surface an oil is introduced to. This amazing property to chelate or pull toxins has been employed for centuries during classical Ayurvedic detox therapies (1), such as oleation – used in all of our cleanse programs here at LifeSpa.
Your New Mouthwash
The mouth is loaded with microbes – some good and some not-so-good. Most mouthwashes in the conventional market are alcohol-based. Alcohol-based mouthwash essentially wipes out both the good and the bad bacteria.
In a healthy mouth, certain microbes play a critical role in upper respiratory health, breath smell, healthy gums and teeth and the first immune response for the entire body. Streptococcus salivarius is one of the most important and most abundant of good microbes found in a healthy mouth. (2,3,4,5)
Microbes, such as Streptococcus mutans (the main contributor to tooth decay) and the harmful yeast Candida albicans, seem to flourish in the mouth – particularly in the presence of sugars and starches. These bad bacterium and fungi, when allowed to flourish, can cause a plethora of health concerns specifically in the heart, arteries and brain.
Oil pulling has been shown to create a saponification or detergent effect that deters bad bacteria and plaque, while supporting healthy gum tissue as a barrier against bacterial exposure to the bloodstream. (6,7,8,9)
A Study: Traditional Mouthwash vs. Oil Mouthwash
In a randomized triple-blind study measuring the effects of oil pulling on oral health, 20 boys were divided into two groups:
- One group gargled daily for 10 minutes with a traditional mouthwash (chlorhexidine, considered the most effective anti-plaque and anti-gingivitis agent).
- The other group gargled daily for 10 minutes with sesame oil.
The results showed that regular oil pulling combined with brushing and flossing supported healthy gums and overall oral health in both groups. (8, 9)
Numerous studies citing similar results support Ayurvedic statements made more than 3000 years ago, (10) which suggests that the effects of oil pulling and its role as a natural cleansing agent for the teeth and gums are all very real.
“Can’t I Just Brush With Coconut Oil?”
You may have also seen articles out there raving about brushing your teeth with coconut oil. While brushing with coconut oil will be beneficial, as it contains numerous antimicrobial properties, you may be missing out on some coconut’s most potent health benefits.
Dr. Damien Brady at the Bioscience Research Institute in Ireland conducted a study comparing raw coconut oil with a naturally enzyme-modified coconut oil – modified to mimic the natural effect of the digestive process that starts in the mouth. They found that the partially-digested coconut oil was more effective than raw coconut oil at impacting levels of potentially harmful bacteria in the mouth, including Streptococcus mutans. (11)
Oil pulling allows time for the digestive enzymes in the mouth to break down the oil and fully activate it. This may explain why simply brushing the teeth with coconut oil was not a common Ayurvedic practice, and swishing with a blend of coconut and sesame oils for 10-20 minutes was, and still is.
Oil Pulling and Bad Breath
Studies also show that oil pulling has a substantial ability to reduce the levels of microbes in the mouth that cause halitosis or bad breath. (12, 13)
By supporting healthy microbial populations that limit the proliferation of sulfur-producing bacteria you can get to the source of the bad breath. This is another example of how the proper balance of microbes can solve an age-old problem very simply.
Oral Health and Longevity
According to a study investigating cognitive decline at the UCLA Buck Institute, good oral hygiene is one of the top 10 keys to longevity. (14) Neglected oral health has been linked to poor cognitive function, and risk of heart and artery health concerns. (15)
How Do You Do It?
Uncooked sesame oil, coconut oil and turmeric are traditionally combined for the most reliable benefits. Take about 1 tablespoon of this oil mixture and swish or gargle in the mouth for about 10 minutes a day. It is perhaps best to do this in the shower while you are washing your hair… or humming your favorite tune! Give it a try!
In Ayurveda, isn’t the tongue a map of the rest of the body (or something like that)? So it would seem that oil pulling could have effects beyond just detoxing the mouth if that is the case.
I’ve been learning a ton after coming across your website several weeks ago and subsequently reading a lot of the articles. Amazing stuff. Your book is excellent as well.
Hi Jason,
Yes different parts of the tongue are associated with different organ systems in the body so it would be helpful for those as well. Please also see this article on tongue scraping another great practice that goes beyond the tongue… https://lifespa.com/the-science-of-tongue-scraping-with-copper/
Thanks for reading.
Be well,
Dr. John
I’m curious how much turmeric you should add to 1 Tbs of oil each time you oil pull??
Hi Amy, I would add about 1/4 teaspoon to a generous tablespoon of oil.
Be well,
Dr. John
Do you have links to the studies cited? Thanks.
Hi Cat, if you scroll to the very bottom of the article you’ll see an expandable “References” section to click on and view.
Be well,
Dr. John
After reviewing your references, I am concerned that many of the studies cited do not follow scientific standards such as sample size, blinds, and placebos. Further, more extensive studies must be done to support or reject the conclusions of these studies. For now, I’m unconvinced of the merits of oil pulling, especially on the body as a whole. Cellular permeability would logically seem to retard the transfer of body toxins in to an oil matrix.
Hello, the turmeric added in the oils for oil pulling will not colored the teeth? I am worrying about getting my teeth yellow!
Hi Marilyne, the turmeric in our Swish formula is infused into the oil and will not color your teeth. I have seen more of a whitening effect than anything else with our Swish formula.
Be well,
Dr. John
Dear Dr. John,
I have come across an Ayurvedic reference claiming the western trend of oil pulling for 15-20 is too long, causing the toxins to be reabsorbed back into the mucosa. This reference claimed that traditionally it was to be done for no more than 2 minutes. What are your thoughts?
Thank you.
Hi Audrey. Thanks for the comment. Can you please site the reference you are referring to? My article on partially digested coconut oil may be of interest, find it here: https://lifespa.com/coconut-oil-new-toothpaste/
Hi Dr John,
First, thanks for your many wonderful and informative articles!
I’ve had a mouth problem for many years which no oral specialist in the UK can figure. Plaque oozes from the gum line of top left teeth causing sticky teeth with excessive plaque buildup which is now very quickly turning to tartar no matter how many times I brush a day. Some research I’ve done suggests it could be my body being unable to process calcium, but my GP won’t get involved in oral issues.
The reason for my comment is that most people seem to experience the oil in their mouths turning very thick and doubling in size whilst pulling. When I oil pull (I use coconut oil) it quickly turns to a thin watery substance. Do you have any idea as to why this should be please? Also any suggestions for the sticky teeth would be very much appreciated.
Sincerely
Brenda
P.S. The teeth in question are a bridge.
Update: I’ve discovered that it’s not tartar that I can feel at the back of my teeth but exposed tooth root where my gums are receding quickly as a result of this sticky substance!
Hi Dr John
I am a devotee of your website and wonderful articles. I have your books too which I reference all the time. Could you tell me if it is OK to do oil pulling if you have amalgam fillings? I have a lot of fillings which were done when I was in my teens and twenties in the early 80s (they probably didn’t need filling but dentists were very quick to fill teeth then). I have done oil pulling and my filled teeth seem to tingle a bit afterwards.
Thank you so much.
Simi
I would be very grateful for any advice on this as it is hard to find.
Hi Simi,
Thank you for the comment. In this case it is best to check with your dentist. Every mouth is different, and depending on how the fillings were done + the time frame + the amount of oral care over the years can all be contributing factors. Please check with your doctor, oil pulling may likely be fine. Be well.
Hi Dr John:
Been oil pulling for a while now – for oral health and to help combat a dry mouth and cracked dry tongue. I have some ama on my tongue, which I scrape before oil pulling, but once I finally spit out oil, I am left with a thick coating on my tongue that begs me to scrape it again. Have tried sipping warm water to dissolve the coating, which helps a little. Am I doing myself a disservice by scraping again afterwards?
Hi Liz. Thanks for the comment. If you feel there is excessive ama left on your tongue after scraping, flossing, brushing, and then oil pulling you may tongue scrape again. Over time, you should have less and not need to scrape a second time. Try using a bit of warm water after oil pulling.
I’ve tried oil pulling a couple of times but can’t get past more than 2 or 3 days. I start with 1 tsp of oil and within a couple of minutes there’s so much saliva mixed with it that I’m gagging. How do you get around this? I’m sure it’s a good practice, but not if it’s going to make me bring up my last meal.
Good article, Thank you. My friend was doing this practice and would spit out the oil into the shower drain, until her shower got clogged, so now down the toilet it goes. I have just started up again with this practice and so far it is going great.
Hello Dr. John:
Thanks for this information.
I am a diabetic and wish to try oil pulling for detox.
But I have root canal on some teeth and silver filling on certain other. Will it be a hurdle or will it harm root canal or the fillings?
Hi Nisha. The best thing to do for this would be to contact your dentist directly for any contraindication. In general we are not aware of any harmful reactions regarding using swish. In this case we recommend finding out from your own doctor if you’re concerned about this. Be well.
Both parotid salivary glands have gotten inflamed twice in 5 months. Antibiotics and steroids only help to a degree. Is it possible that the oil pulling I do is clogging the ducts in those glands?