Oil Pulling Benefits & How To Do It

If you’re looking for a simple, natural way to improve your oral health, you may want to consider oil pulling. It’s an ancient practice that’s gained popularity in recent years for its potential benefits beyond just freshening your breath. Read all about what oil pulling is, the benefits of oil pulling, and how you can incorporate it into your daily routine.

What is Oil Pulling?

Oil pulling is an ancient Ayurvedic practice that involves swishing oil around in your mouth for a few minutes to improve oral health. Traditionally, sesame oil was used, but today, people commonly use coconut or olive oil due to their natural antibacterial properties.

The practice works by using the oil to “pull” toxins, bacteria, and other impurities from the mouth, helping to cleanse and improve overall health. It’s like a natural mouthwash, but with added benefits.

Benefits of Oil Pulling

Oil pulling is more than just a trendy wellness fad—it has several potential benefits for your teeth, gums, and overall health. Here are some of the most commonly reported benefits:

1. Improves Oral Hygiene

Oil pulling can help reduce the number of harmful bacteria in your mouth. It works by pulling out bacteria from your gums and teeth, which can lead to a cleaner mouth and healthier gums.

2. Prevents Bad Breath

One of the most immediate benefits of oil pulling is its ability to freshen your breath. By removing bacteria and toxins, oil pulling helps reduce bad breath, leaving you with a cleaner, fresher feeling.

3. Whitens Teeth Naturally

Swishing oil around in your mouth can help remove plaque and stains, which may lead to a whiter smile over time. Commercial whitening strips are full of harsh chemicals and can cause sensitivity, so this is a gentle, natural alternative.

4. Supports Gum Health

Oil pulling may help prevent gum disease by reducing plaque buildup and decreasing inflammation in the gums. Healthier gums are less prone to bleeding and irritation.

5. Reduces Inflammation

Some studies suggest that oil pulling may help reduce inflammation in the mouth and gums, which can be beneficial for people dealing with conditions like gingivitis or periodontitis.

How to Oil Pull (And How Long to Do It)

Now that you know the benefits of oil pulling, you’re probably wondering how to get started. It’s super simple and doesn’t take much time – just two steps!

Step 1: Choose Your Oil

Pick a high-quality oil (I like to use coconut oil). Coconut oil is a popular choice because it has natural antimicrobial properties and a mild taste. Feel free to experiment with different oils to find what works best for you.

You can either take 1 to 2 teaspoons of plain coconut oil or make your own homemade oil pulling tabs with coconut oil, clove and peppermint. This DIY recipe is so easy to make and makes about 50 oil pulling tablets that you can just grab and go.

Step 2: Swish the Oil

Put the oil in your mouth and gently swish it around, making sure it moves between your teeth and all over your gums. Be careful not to swallow it—you’re pulling out toxins, not ingesting them!

Step 3: Swish for 15–20 Minutes

The key to oil pulling is consistency. Swish the oil around in your mouth for about 15 to 20 minutes. This may feel like a long time at first, but you can start with shorter intervals and work your way up. Just be sure to avoid swallowing the oil.

Step 4: Spit It Out

Once you’re done, spit the oil into a trash can—not the sink, as the oil can clog pipes. You’ll notice that the oil has turned a milky colour after swishing; this is a sign that it’s absorbed impurities from your mouth.

Step 5: Rinse and Brush

After you’ve spit out the oil, rinse your mouth with warm water and brush your teeth as usual. This helps remove any leftover oil and ensures your mouth feels fresh.

How Long Should You Oil Pull?

While the ideal duration for oil pulling is about 15 to 20 minutes, it’s perfectly fine to start with shorter sessions, especially if you’re new to the practice. Even just 5 to 10 minutes can still be beneficial. The important part is consistency. Aim to oil pull daily, ideally in the morning before eating or drinking anything, to maximize the potential benefits.

Oil pulling is a simple, inexpensive, and natural way to enhance your oral health. From improving your oral hygiene to helping whitening your teeth and detoxing your body, it’s a great natural step to add to your oral care routine!