Maybe you've heard of Ayurvedic oil pulling, but you're not sure what it is or how it works. Or maybe you're wondering whether there are actual health benefits to putting oil in your mouth. If so, you've come to the right place to learn how to do an oil pull treatment and discover the scientific research that backs much of its effectiveness.¹

Oil pulling is referred to in Ayurvedic texts as kavala or gundusha, and traditional Ayurvedic medicine claims health benefits such as improving oral flora, preventing tooth decay, alleviating bad breath, and strengthening the tissues of teeth and gums.²

In addition to brushing your teeth, flossing, and scraping your tongue, oil pulling with sesame oil, coconut oil, or one of our specially formulated Daily Swish oils is a safe and effective bonus to a healthy oral hygiene routine. 

What Is Oil Pulling?

Oil pulling is an ancient Ayurvedic practice that involves taking a small amount of oil and swishing it around one's teeth and gums, like an Ayurvedic mouthwash. This traditional technique has been used for centuries to support oral health maintenance and promote gum health.

According to traditional methods, kavala was an oral cleansing technique now known as oil pulling, in which a comfortable amount of coconut oil or other edible oil is held in the mouth and gargled, or pulled through the teeth and around the tongue and gums.³

Gundusha involves completely filling the mouth with oil and holding it, rather than swishing or gargling. Both methods provide health benefits beyond a clean mouth, including strengthening the muscles of the oral cavity and the jaws and promoting overall health.⁴

How Does Oil Pulling Work?

Both Western medicine and Ayurveda use the tongue as an important diagnostic tool, indicating that a healthy mouth and a healthy tongue are interrelated with the health of the entire body.⁵ Thus, supporting our oral hygiene is a benefit for both our dental and general health. 

In fact, our mouths host over 600 different species of bacteria that populate the teeth, tongue, soft tissues of the cheeks and palates, and our tonsils. The oral cavity further adjoins the esophagus, nasal passages, sinuses, and the intricate ear cavities.⁶ You can see why bacteria in the mouth is a big deal!

Many of these bacteria are necessary for a healthy oral microbiome, but some, such as Streptococcus mutans, can cause problems if left unchecked—tooth decay, bad breath, gingivitis, and strep throat, to name a few. Poor oral hygiene can allow harmful bacteria to flourish, leading to various oral health issues.

Bacteria are single-celled organisms, enclosed by a lipid membrane. These bacteria in the mouth are attracted to the lipid structure of the oil, pulled from the oral tissue by adhering to the fat molecules of the oil, then flushed away through the act of swishing oil and spitting it out.⁷ This process helps in reducing and harmful oral bacteria and killing harmful bacteria that contribute to plaque buildup and gum disease. Voila!

Oil pulling is a time-tested method for improving oral hygiene that is endorsed not only by Ayurvedic practitioners, but Western doctors, scientists, and dentists too.⁸ While the American Dental Association continues to evaluate more research on the practice, many dental health professionals acknowledge its potential benefits for promoting oral health.

How to Do Oil Pulling

Here are a few simple instructions for how to do oil pulling. It is best incorporated in the morning, upon rising, and on an empty stomach, as it helps to stimulate the appetite and enhance the sense of taste.

Some suggest swishing before brushing, while others suggest brushing before swishing. Dr. Mark Burhenne, from Ask the Dentist, says, “If you brush after you pull, you'll actually get rid of the good bacteria you just worked to support.”⁹ With this in mind, brushing then swishing may be best.

Instructions:

• Start by putting 1 tablespoon of oil in your mouth.
• Swish and pull the oil in the mouth, moving it around both sides, and in front of, behind, and through the teeth.
• Continue the process for 15–20 minutes, until the oil has become thin and whitish in color. (You will want to work up to this time frame, but to start, try to swish for at least 2 minutes for best results.)
• Spit out the oil in the trash or toilet, rather than down the drain, to avoid clogging the drain. Do not swallow the oil.
• Rinse the mouth with warm water.

What Is the Best Oil for Oil Pulling?

Sesame Oil

Traditionally, oil pulling was done with sesame oil, known as "The King of Oils" for its rich nutrient profile and versatility. This oil has been a cornerstone of traditional Ayurvedic medicine for supporting dental hygiene.

Coconut Oil

Oil pulling with coconut oil has also gained popularity because of the antimicrobial benefits of its lauric acid content.¹⁰ A favorite in Ayurveda, recent research has shown using it for oil pulling it can also support healthy gums and teeth.¹¹

Sunflower and Olive Oils

Some people also practice oil pulling with sunflower oil or olive oil as alternatives. Each oil offers unique properties that may help improve oral and gum health, though sesame and coconut oils remain the most commonly recommended.

Daily Swish Oil

Banyan's Daily Swish was created specifically to enhance the oil-pulling experience. Crafted according to Ayurvedic protocols, this pulling oil combines sesame and coconut oils with the added benefit of Ayurvedic herbs such as guduchi and fennel.

Daily Swish also features the three fruits that comprise the popular Ayurvedic formula triphala . Best known as a digestive supplement, triphala also has a long history of use in Ayurveda to promote oral hygiene, a claim supported by scientific studies.¹² For instance, triphala powder has been clinically shown to be an effective mouthwash for supporting healthy teeth and gums and reducing plaque.^13 14

Daily Swish also includes essential oils, which not only provides additional support for oral health maintenance, it also creates a pleasant taste. You can choose from either mint or cinnamon flavors!

Customer Reviews for Daily Swish

“This is really the best oil for pulling! I've always used plain coconut oil until I was given a sample of this product and it got me hooked. It's especially good for anyone with excess pitta .”— Meredith, Daily Swish Customer

“I look forward to getting up in the morning and starting my day with Daily Swish. It has improved my oral health a lot. My teeth, gums, and breath are in a healthy state. It is a game-changer.”— Deepak, Banyan customer

“My dentist was very impressed with the condition of my teeth after using [Daily Swish].”— Banyan customer

“I love [Daily Swish] so much I am going to buy the larger quantity next time. It has become a staple of my morning routine and leaves my mouth feeling fresh and vibrant.”— Banyan customer

 

The Benefits of Oil Pulling

Fresh Breath

There are numerous causes for bad breath, or halitosis. One of these causes is actually the byproduct of bacteria.¹⁵ There are lots of places for bacteria to hide in our oral cavity! Tongue scraping is said to eliminate much of these bacteria and the source for the malodor, and to further help with bad breath, oil pulling has become a popular answer.

In one placebo-controlled study, the efficacy of oil pulling was compared to that of chlorhexidine, a common antimicrobial mouthwash, for reducing halitosis. When compared to those of the placebo, results of the sesame oil and chlorhexidine showed similar scores in the reduction of bacteria and volatile sulfur compounds.¹⁶

Healthy Teeth and Gums 

To reiterate, a healthy oral microbiome plays a leading role in healthy teeth and gums. Regular oral hygiene practices combined with oil pulling may help prevent cavities and support gum health.

One of the bacteria found in the oral cavity, Streptococcus mutans (S. mutans) is also one of the main contributors to tooth decay. In another randomized controlled trial, a sesame oil pulling group was again compared with a chlorhexidine group to evaluate the presence of S. mutans count after 10 minutes of swishing for a two-week period.

There was a significant reduction in the S. mutans count after 1 and 2 weeks of oil pulling, similar to the results of the chlorhexidine group.¹⁷

Healthy Sinuses

While this is one area where clinical studies are limited, there is some anecdotal evidence suggests that oil pulling benefits sinus health.

Given the relationship of the oral cavity to the surrounding tissues, including the sinuses, it stands to reason that maintaining healthy bacteria in the mouth would influence these tissues through this traditional practice.

Oil pulling is also said to increase circulation of the oral tissues, perhaps bringing support to the sinus tissue as well.¹⁸

Detoxification Support 

There is increasing awareness of the connection between oral health and our general well-being. In this growing understanding, there are serious health conditions that may be linked to the bacteria in our mouths, such as endocarditis, cardiovascular disease, and even complications with pregnancy and birth.¹⁹

Both oil pulling and tongue scraping are easy and excellent ways to assist with the body's detoxification process.

Oil Pulling May Whiten Teeth

Another potential benefit many people wonder about: does oil pulling whiten teeth? While not its primary purpose, some practitioners report that consistent practice of oil pulling may help reduce surface stains on tooth enamel over time, though scientific research continues to evaluate this effect.

A Balanced Routine 

The practice of oil pulling is a wonderful addition to brushing and flossing your teeth. The ritualistic aspect of it is not only beneficial for oral hygiene but also for adding a sense of consistency and balance to your daily routine. 

Adding oil pulling as part of your regular oral hygiene practices, along with proper dental hygiene including brushing, flossing, and tongue cleaning, creates a comprehensive approach to maintaining oral hygiene and promoting oral health. 

Summary: Oil Pulling Benefits and Best Practices

In summary, oil pulling is an ancient Ayurvedic practice that involves swishing oil—typically coconut oil, sesame oil, or specialized pulling oil blends—in your mouth for 15–20 minutes, ideally on an empty stomach. This practice of oil pulling has gained attention for its potential health benefits, including:

• Reducing harmful bacteria in the mouth through the mechanism of action of oil pulling.
• Supporting gum health.
• Freshening breath by addressing oral bacteria balance.
• Supporting overall oral health maintenance and dental health.
• Complementing regular oral hygiene practices.

Scientific research, including randomized controlled trials and comparative evaluations, continues to evaluate the benefits of oil pulling. Some dentists recommend oil pulling as a complement to, not a replacement for, regular dental hygiene, and the scientific evidence suggests it can be a valuable addition to your oral care routine.

The comparative evaluation of different oils shows that both sesame oil and coconut oil offer benefits, with virgin coconut oil being particularly popular for its antimicrobial properties. Sunflower oil and olive oil can also be used as alternatives.

Our Daily Swish combines the benefits of both coconut and sesame oils with traditional Ayurvedic herbs to enhance the oil-pulling experience.

FAQs: How To Do Oil Pulling

Do you brush your teeth before or after oil pulling?

Many practitioners and some dentists suggest brushing before oil pulling to avoid removing beneficial bacteria that accumulate during oil pulling. This approach allows you to first clean tooth enamel and remove plaque buildup, then practice oil pulling to support gum health and reduce harmful oral bacteria.

That said, practice of oil pulling works best when integrated thoughtfully into your regular oral hygiene practices. Some people prefer oil pulling before brushing, while others find brushing first more effective for maintaining oral hygiene. You can experiment to find what works best for your oral care routine and dental hygiene needs.

How do you properly do oil pulling?

To properly practice oil pulling and experience its benefits, start by putting 1 tablespoon of oil, such as coconut oil, sesame oil, or our Daily Swish pulling oil, in your mouth on an empty stomach, ideally first thing in the morning. Swish vigorously for 15–20 minutes, moving the oil around your teeth and gums to help reduce harmful bacteria and support gum health.

When you start oil pulling, gradually increase the time from 2 minutes to the full duration. This swishing-oil technique helps attract beneficial bacteria in the mouth and reduce plaque buildup. After oil pulling, spit the oil into a trash can to avoid clogging drains, rinse with warm water, and follow with your regular oral hygiene practices, including brushing and flossing to maintain excellent oral health.

Is it good to practice oil pulling every day?

Yes, many people successfully incorporate oil pulling into their daily oral care routine as an effective method for maintaining oral hygiene and promoting oral health. Consistency is essential to experiencing the full benefits of oil pulling for improving oral health, supporting dental health, and improving gum health over time. Most practitioners of this ancient Ayurvedic practice recommend oil pulling once daily, typically in the morning on an empty stomach before eating or drinking.

Whether you choose oil pulling with coconut oil, sesame oil, or another oil, daily practice helps reduce harmful oral bacteria, support gum health, and contribute to better oral health status. This regular practice complements your other regular oral hygiene practices and helps maintain optimal dental hygiene throughout the day.

With all of its benefits for the teeth, gums, and beyond, it's no wonder that oil pulling has been practiced for thousands of years in Ayurvedic medicine! For more information on measures you can take to improve dental hygiene and support oral health through regular oral hygiene practices, be sure to read our Ayurvedic Guide to Oral Health.