In 1986, I arrived in India and remember watching a man bathe in a public fountain—something we don’t typically see in the West. Upon closer inspection, while he was quite intent on rubbing every inch of his body, he was not using soap. He was massaging oil on his body—everywhere—and then, he appeared to drink it!
I soon learned that he was giving himself a daily oil massage called abhyanga and also 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, gandusha, is discussed in the Ayurvedic text Charaka Samhita. It has been getting lots of press lately for its teeth-whitening and bad breath-banishing benefits. In this article, I’ll share the science behind oil pulling.
The Science of Oil Pulling
Named for the cleansing effect oils have when applied to the skin, oil pulling 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.16 This amazing property to chelate or pull toxins has been employed for centuries during classical Ayurvedic detox therapies,1 such as oleation, which is used in all of our LifeSpa cleanse programs.16
While good science suggests ingesting healthy fats like ghee can pull toxins out of the body via a process called lipophilic-mediated detoxification, I have not seen studies that suggest swishing your mouth with oil will have the same detoxification effect.16 However, there is plenty of solid, albeit less than earth-shattering, evidence that should motivate all of us to employ this simply daily practice.
New Research Urges a Healthier Mouth
Researchers have known for some time that the same bacteria found in your mouth are also found inside arterial plaque and on the valves of the heart and the brain.17–20 These unhealthy bacteria are thought to find their way into the bloodstream through the gums, especially if they bleed. Flossing and even chewing can irritate gum tissue, cause minor bleeding, and open the door for bacteria exposure—access to the heart and arteries.18
Plenty of evidence links common undesirable mouth bacteria like Streptococcus mutans to a host of health concerns, including arterial, heart, lung, brain, and blood sugar health.17 S. mutans is very common compared to other oral bacteria. In one report, S. mutans was found in 69% of heart valve cases and 74% of arterial plaque specimens.18
Recent studies have linked S. mutans to amyloid plaque that accumulates in the brain9 as well as cerebral microbleeds that result in collagen deposits, plaque formation, and cognitive decline.20
Learn more about the importance of a healthy mouth here.
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 bad and good 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 abundant good microbes 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 bacteria 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, an important barrier against bacterial exposure to the bloodstream.6, 7, 8, 9
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 show that regular gargling, combined with brushing and flossing, supports healthy gums and overall oral health in both groups, suggesting that oil pulling is as effective as conventional mouthwash but without killing all the mouth’s good bacteria.8, 9
Numerous studies citing similar results support Ayurvedic statements made more than 3,000 years ago10 suggesting that the effects of oil pulling and its role as a natural cleansing agent for the teeth and gums are all very real.
Can I Just Brush With Coconut Oil?
You may have also seen articles 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 of 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 the infamous Streptococcus mutans mentioned above.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, while swishing with a blend of coconut and sesame oils for 10–20 minutes is.
Once again I am amazed by the ancient wisdom of Ayurveda. How did they know to activate the therapeutic effects of the coconut oil by swishing it in the mouth?
Read about studies of predigested coconut oil benefits here.
Oil Pulling and Bad Breath
Studies also show that oil pulling has a substantial ability to reduce microbes in the mouth that cause halitosis or bad breath.12, 13
By supporting healthy microbial populations that limit the proliferation of volatile sulfur compounds (VSCs) or 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 UCLA’s 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 concerns. 15
How Do You Oil Pull?
Uncooked sesame oil, coconut oil, and turmeric are traditionally combined for the most reliable benefits. At LifeSpa, we suggest a product called Swish that contains these ingredients plus a dash of peppermint to freshen the mouth during the process.
Take about one tablespoon of this oil mixture and swish or gargle for ~10 minutes per 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!
Hi,
If I want to find out about any health recommendation, as a principle I first check what Ayurvedic reliable sources say because Ayurveda a timeless wisdom. You are one of those sources for me. Writes very clearly, consist, with sources and with some humor sometimes which make better the article. It is a pleasure to read them. Thank you and please keep on.
Have had dental plaque all my life; get my teeth cleaned 3 x a year…..did oil pulling with your sesame seed oil, faithfully for 20 mins. every morning…….for 7 weeks……along about that time, I noticed, to my shock, plaque buildup in my lower teeth, which is the first place i can see it……
so now I’m totally disappointed; should I keep it up, perhaps didn’t do it long enough? but before the 7 weeks, my teeth were incredibly gorgeous (lol)……THEN the dreaded plaque showed up…
and is it really necessary to do it for TWENTY MINUTES? would 10 or even 15 be OK?
Your thoughts please??
thanks!!!!!!!!
i order for it to work, the oil needs to get fermented so less time is worse!
Science doesn’t matter as much as personal experience does! I know someone who first got introduced to coconut oil from dr. Axe, with a scientific study that if you don’t eat sugar and swish with coconut oil, and have cavities then they will be healed! So he went to his dentist for a checkup and she told him that he has a pigment on his front end and to come after a month to see if the pigment becomes a cavity! So he went home and started swishing almost daily, and after a month, in the check up there was no pigment! The dentist didn’t even ask what was done in this period and out of stupidity, maybe, or maybe sinister intent, recommended some expensive tooth paste… For such people there is no science that will cure their disbelief, like some of you who commented above!
Hello Dr. Douillard, Do you personally do oil pulling and how frequently? Can you please share what you experience as positive short- and long-term effects and also please share whether you have ever personally had any issues or negative effects? Thank you much.
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?
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.
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.
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.
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.
Try brushing teeth gums and tounge with an activated charcoal toothpaste.
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,
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!
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/
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.
Your conclusion will no doubt exclude you from the experience of how beneficial oil pulling is. Scientific standards always exclude, rightly or not, the subjective experience this is a major downside of the scientific approach, which will always mar the pursuit of good health. While subjective opinions may be untenable, there are significant numbers that state the truth – they feel better!
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
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