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Oil Pulling for Oral Health

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Oil Pulling a natural and traditional way of whitening teeth and boosting oral health Oil Pulling for Oral Health

What is Oil Pulling?

Oil pulling is an age-old remedy that uses natural substances to clean and detoxify teeth and gums. It has the added effect of whitening teeth naturally and evidence even shows that it is beneficial in improving gums and removing harmful bacteria!

The basic idea is that oil is swished in the mouth for a short time each day and that this action helps improve oral health. Just as with Oil Cleansing for the skin, the principle of “like dissolves like” applies, as oil is able to cut through plaque and remove toxins without disturbing the teeth or gums.

The practice of oil pulling started in India thousands of years ago, and from my research, was first introduced to the United States in the early 1990s by a medical doctor named Dr. F. Karach, who used it with success in his medical practice.

I found hundreds of testimonials online from people who experienced benefits from oil pulling, including help with skin conditions, arthritis, asthma, headaches, hormone imbalances, infections, liver problems and more.

Though I’ve done this for a few years, my only personal experience is with increased oral health and less sensitive (and whiter!) teeth. After listening to the recent Heal Thy Mouth Summit and hearing several experts explain how bacteria and infection can enter the blood through the mouth, it does make sense that addressing these infections could have an impact in other parts of the body, I just haven’t had personal experience with this.

At the very least, I think that oil pulling can be very beneficial and has no downside as long as a quality oil (that is high enough quality to eat) is used. Oil pulling is a very inexpensive therapy that could potentially have great benefit on oral health, so I see no downside to trying it and I have used it myself for several years.

How to Do Oil Pulling:

The concept is incredibly simple. Basically, a person swishes a couple teaspoons of a vegetable based oil (coconut, sesame or olive) in the mouth for 20 minutes and then spits it out and rinses well.  Oil pulling is best done in the morning, before eating or drinking anything, though Dr. Bruce Fife suggests that it can be done before each meal if needed for more severe infections or dental problems.

How to do oil pulling:

  1. Put 1-2 teaspoons of oil into the mouth. I prefer to use 2 teaspoons of organic coconut oil. I scoop it out as a solid and let it melt in my mouth before swishing (I don’t like the texture of solid coconut oil). I also pour a few drops of Brushing Blend (naturally antibacterial) into the mix.
  2. Swish for 20 minutes. Apparently the timing is key, according to Dr. Bruce Fife, author of Oil Pulling Therapy, as this is long enough to break through plaque and bacteria but not long enough that the body starts re-absorbing the toxins and bacteria. The oil will get thicker and milky as it mixed with saliva during this time and it should be creamy-white when spit out.
  3. Spit oil into the trash can.  Especially if you have a septic system like I do… don’t spit into the sink! Do not swallow the oil as it is hopefully full of bacteria, toxins and pus that are now not in the mouth!
  4. Rinse well with warm water. Warm water seems to clean the mouth better (my opinion). I swish a few times with warm water to get any remaining oil out of my mouth.
  5. Brush well. I prefer to brush with Brushing Blend to make sure any remaining bacteria is killed.

I personally do this with coconut oil and brushing blend each morning before breakfast. Coconut oil is naturally antibacterial and has a milder taste that other oils and is my personal preference, though I’ve also seen it recommended by oral health experts.

I’ve noticed whiter teeth since starting oil pulling, but most notably, my teeth are incredibly smooth! Between this and my homemade toothpaste, I never have visible plaque on my teeth, and even at dental visits, they aren’t able to scrape off any plaque.

Does it Work?

My only personal experience is with the oral health benefits, and I continue doing it for this reason, but there is evidence that it might help with other conditions as well. The most comprehensive resource I’ve seen on the topic is the book “Oil Pulling Therapy” by Dr. Bruce Fife.

There are some scientific studies that support the benefits of oil pulling, including those showing its benefit on different types or oral bacteria, on dental caries, on plaque/gingivitis and on oral micro-organisms:

S Asokan, J Rathan, MS Muthu, PV Rathna, P Emmadi, Raghuraman, Chamundeswari.Effect of oil pulling on Streptococcus mutans count in plaque and saliva using Dentocult SM Strip mutans test: a randomized, controlled, triple-blind study. Journal of the Indian Society of Pedodontics & Preventive Dentistry. 26(1):12-7, 2008 Mar

TD Anand, C Pothiraj, RM Gopinath, et al. Effect of oil-pulling on dental caries causing bacteria. African Journal of Microbiology Research, Vol 2:3 pp 63-66, MAR 2008. (PDF Link)

HV Amith, Anil V Ankola, L Nagesh. Effect of Oil Pulling on Plaque and Gingivitis. Journal of Oral Health & Community Dentistry: 2007 ;1(1):Pages 12-18

S Thaweboon, J Nakaparksin, B Thaweboon. Effect of Oil-Pulling on Oral Microorganisms in Biofilm Models. Asia Journal of Public Health: 2011 May-Aug. (PDF)

Notes:

Some people supposedly notice a detox reaction for the first few days of using oil pulling that usually includes mild congestion, headache, mucos drainage or other effects. I personally didn’t notice any of these effects, but have read cases of others who did.

There are conflicting opinions on if it is safe to do oil pulling while pregnant or nursing. Since I started using oil pulling while not pregnant, I feel comfortable continuing while pregnant, especially as oral health can decline during pregnancy, but I’d encourage anyone considering oil pulling to research it as well.

Have you ever used Oil Pulling? What was your experience?

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  • http://www.facebook.com/megan.rietdyk Megan Rietdyk

    I want to try this, but really 20 minutes of swishing? I can’t imagine swishing for 20min everyday?

  • http://wellnessmama.com Wellness Mama

    I do it while reading/praying so it is a time I’d be sitting still daily anyway…

  • Michelle

    Just wanted to share what I read about oil pulling a few months ago: Cold press organic sunflower oil or untoasted sesame oil are the only two oils recommended for oil pulling because they are the most effective for healing diseases (perhaps this is why you have not had other experiences with it?) (http://www.oilpulling.org/oil-pulling/)

  • http://wellnessmama.com Wellness Mama

    I saw that too, but have also read of more benefits from coconut due to its natural antibacterial properties…

  • http://www.facebook.com/anthony.shively.3 Anthony Shively

    Doing this right now. Thanks for the great post. You’re site has helped me so much!! I thought it said 2 Tablespoons, not teaspoons! Guess I’ll get extra clean.

  • Tracey Westbrook

    I get up, rinse with water, then add the oil and swish while I get dressed, feed my cat, and make me some lemon water. After I swish with warm salt water, then drink my lemon water! :) It is easy and no bother!

  • Tracey Westbrook

    Actually it says 1 Tablespoon.

  • Tracey Westbrook

    That is what I read as well. I use 1 Tablespoon of Sunflower oil.

  • Elitza

    My mornings are crazy. I have to be out of my house by 8, and I rarely have the time to have coffee, breakfast, water kefir; swishing for 20 minutes sounds absurd. Even if I had the time, I don’t think I’d be able to do it for so long. Wouldn’t your cheek muscles become sore? I do consider myself to be a very health-oriented AND open minded person, but swishing oil for 20 minutes is special.

  • dameagatha

    I hear ya. I oil pull at least 5x a week and always start out intending to do 20 min but it’s usually for about 10 while I make coffee, putter around, even in the shower, etc. Even with this truncated swishing time, my skin has drastically improved and my teeth are super white!

  • Alexandra

    I have always had poor oral health. It’s a constant struggle with bad breath and infections that has led to other issues and to a general feeling of unwellness. :-/ I am very excited to try this seemingly easy process!!!! ^_^ To find the best oil for me, how long would you recommend experimenting with each one?

    Also, what could cause oil pulling to be unsafe during pregnancy? Is it risk from the concentration of bacteria and such in the oil or are there other reasons? (Just curious.)

  • Alexandra

    And I’ve started all ready!

  • Heather A

    I have always had very good teeth but as I turned 40, I got my first cavity, well not one but SEVEN within a year! I had undiagnosed thyroid issues for 10 years and started treatment about 8 months prior to that dreadful checkup. (I do go very 6 months, always have.) I have been on well water for 10 yrs, that is why I had so many cavities, or that was the dentist’s explanation, which I didn’t believe. I have a reasonably healthy diet and good oral hygiene, could it be my thyroid and hormonal changes? I am definitely going to try the oil pulling and make my own paste to go fluoride-free. I will be doing the same with my 5 yr old daughter, but oil pulling for her? I just don’t think I can get a 5yr old to swish for 20 mins; it will be challenging enough for me. Any suggestions?

  • http://wellnessmama.com Wellness Mama

    I’d try each one for at least a few days. I’ve had the best personal results with coconut and sesame, if that helps. The theory is that because oil pulling causes a detox effect, it can be harmful during pregnancy, but I’ve always considered it better to have the toxins out during pregnancy!

  • http://wellnessmama.com Wellness Mama

    I haven’t tried to get kids to do oil pulling, especially since they respond so well to just good diet and oral health habits…

  • Heather A

    That is what I suspected. She has very healthy eating and brushing habits, so pretty much a clean slate. :)

  • http://twitter.com/StylishOrganic Stylish Organic

    I can honestly say that I’ve never heard of this before but I’m looking forward to giving it a try. Thanks for the information!

  • marysews

    i do oil pulling for as long as I can. Since I started fairly recently it’s up from five minutes to about ten, so maybe I can work up to 20 minutes.

  • Gigi P.

    Maybe you could alternate between coconut oil and sunflower/sesame oil and get the comprehensive package of benefits :-)

  • Gigi P.

    I have a question regarding the Brushing Blend. Do you know if there are any kid-friendly flavors available? We have been oil pulling for the last year (my husband and I), but as a family we still use commercial toothpastes that contain flouride. I’d like to make the transition to being flouride-free, but need some advice on how to begin this endeavor with small children (5 & 2 yrs old).

  • http://wellnessmama.com Wellness Mama

    For my kids, I either use my homemade toothpaste or use the ora wellness blend but dilute it with coconut oil (put coconut oil on the toothbrush first and then 2 drops of the brushing blend)

  • Gigi P.

    Thanks! I’ll try that! :-)

  • MPmom

    “Put 1-2 teaspoons of oil into the mouth”

  • http://www.facebook.com/jannamo Janna Mordan Osborne

    I really want to start oil pulling but am still breastfeeding my 10 month old. Do you have any concerns about detoxing and exposing the baby to toxins? I read that somewhere else but I feel like the health benefits would be important and my body would likely detox through the bathroom rather than through my milk. Would love your thoughts, thanks!

  • http://wellnessmama.com Wellness Mama

    I personally am comfortable doing it while nursing since I haven’t seen the evidence that it quickly moves around systemic toxins that would pass to baby, but I’d research and do what you feel comfortable with…

  • http://www.facebook.com/jannamo Janna Mordan Osborne

    Perfect, thanks for sharing your experience!

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  • Val

    I haven’t read other articles but reading your comment made a thought pop into thought and is if this technique has been around for a VERY long time and sunflower oil or sesame oil has been around for less than 100 yrs how could of these oils been used. Even olive oil. I would think coconut oil would have had to been the original oil used. Any thoughts?

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  • http://www.facebook.com/profile.php?id=1075605410 Kelley Rambo

    Several people have mentioned kids with good brushing habits. I’m having a terrible time getting my 3 yo son to brush. Any suggestions? Anything from tricks to homemade “pastes” that taste good would be helpful. Thanks.

  • Brian

    I’ve done oil pulling with organic raw sesame oil & saw great results. My teeth felt cleaner & became a shade or two whiter. I stopped doing it because I simply didn’t make time for it. However, most recently my dentist has told me that I need to clean my teeth better due to more plaque buildup, increase in bad bacteria, sensitivity, & small divots that need to be filled. He suggested using xyiltol toothpaste & brushing with an electric brush. I chose not to use flouride & now I will make pulling a daily habit.

    Does anyone know how to make your own brushing blend?

  • Stavros

    Try Diatomaceous Earth or fine Bentonite or Zeolite with a mint powder and Xylitol… grind them together in a mortar and pestle and use a small amount… works well as a tooth powder…

  • Stavros

    Try the above recipe…
    Diatomaceous Earth or fine Bentonite or Zeolite with a mint powder and Xylitol… grind them together in a mortar and pestle and use a small amount… works well as a tooth powder…

  • Stavros

    I read they were the only two effective oils also… all others were a distant second.

  • Brian

    Thanks Stavros, I’ll definitely look into it because I was reading the ingrediants of the brushing blend & it’s made from essential oils that are readily available. So, I figured I could mix my own but I don’t know the ratios. Perhaps I can mix the ingredients you mentioned with the oils? Or is the xyiltol blend better on its own?
    Again, thanks for the info.

  • http://wellnessmama.com Wellness Mama
  • Stavros

    Yo Brian, if you grind them together they’ll make a tooth powder but if you want a paste I guess you could mix them with the oils… it’d certainly have no detrimental effect on any ingredients… maybe leave out the mint powder and add a mint oil instead… I’d use equal parts xylitol and Diatomaceous Earth or to taste…

    Let me know how you go Brian… good thing is you can’t really make any mistakes as it’s your blend.

  • Stavros

    I think Sesame oil’s been around for a very long time also Michelle…

  • Ardis

    USANA makes a good flouride-free tooth paste. You can contact me at ardisblanchard@usana.com

  • tala

    I have pulled in the past with sesame oil.My teeth LOVED it. They were very smooth and I began to loose the sensitivity to hot/cold foods.My dark gums began to turn pink.If u start immediately after waking,and have more than 20 min to be out the door you can do this.Plus you can work your way up to 20 min if thats too much to start.

  • CafeKate

    When you first started, how many minutes could you do? I can’t stand swishing mouth wash or wearing my night guard because it makes me feel claustrophobic. But I would like to try… Should I bother, knowing that I will have to start at a much shorter time period ?

  • Michelle Joy

    Would like to try oil pulling but have mercury fillings. Am wondering if it’s safe?

  • dameagatha

    I actually did it for the full 15-20 minutes for the first few times…then I just got lazy! I think you should try and monitor results for about a week. If you’re still benefiting from the shorter time, it seems like a win-win.

  • AimezR

    I melt my coconut oil in the microwave first thing, then start swishing as I wash my face, put in my contacts, make my lemon water, and put on my mineral veil. After all that the twenty mintues is over! When my muscles get tired I take a lil break then start up again. The first few times it made me gag, I won’t lie. Now I’m completely used to it. It has made a noticible difference in the sensitivity in my teeth and gums as well as removing all the mucus in my sinus’ from being sick. Once you work it into your routine, it becomes as normal as brushing your teeth before you leave the house!

  • Sylvia Leary

    Hey! I have been lurking for awhile and slowly making some changes. Oil pulling sounds great, but I do have braces. Do you think that could be a problem? Thanks so much for any info you can give me.

  • http://wellnessmama.com Wellness Mama

    I have never heard of it being a problem with braces, and I’ve heard several natural dentists recommend it as a good way to keep them clean…

  • Jessica

    I have veneers, is this safe to do?? Will it harm the veneer in any way? I’m very interested in trying it!

  • http://wellnessmama.com Wellness Mama

    Everything I’ve seen indicates that it is safe for veneers…

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  • http://www.facebook.com/stephanie.byron.73 Stephanie Byron

    According to Wikipedia(I realize it is not the best source, but I didn’t feel like doing too much digging) Sesame is one of the first known crop oils. So definitely longer than 100 years

  • http://www.facebook.com/kathy.hitchcock.16 Kathy Hitchcock

    Can you oil pull after you eat or should it be done before?

  • http://wellnessmama.com Wellness Mama

    Before is better…

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  • http://www.facebook.com/trisha.williams.712 Trisha Williams

    So, I completed my first day of oil pulling! The worst part was the coconut oil going in. After that, it was a breeze. I am hoping to notice some positive effects.

  • Zoe Molina

    Would using just the coconut oil be as effective?

  • http://wellnessmama.com Wellness Mama

    Yep…

  • http://www.facebook.com/jeanna.walton Jeanna Walton

    I know! I was thinking the same thing. I can barely swish 30 sec with a pre brushing rinse!

  • http://twitter.com/ToxicBeautyBlog Robin Adler

    I am not sure heating the coconut oil in the microwave is such a good thing. Microwaves radiate your food and remove the nutrients.

  • Shiloh Wolfe

    I agree. The microwave is killing off the beneficial nutrients that support this practice. I don’t recommend that others do this. The coconut oil melts quickly in your mouth!

  • http://www.facebook.com/jim.jojo1 Jim Jordan

    You should see what microwaves do to water at the molecular level. See: Water, the Great Mystery on youtube…

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  • Deborah Andrews

    Hey Michelle,

    I would think this is pretty safe for folks with mercury based fillings. Mercury is only released with repeated chewing as it was in the sheep that were used in a study several years back. Humans don’t chew like that and we don’t grow a new set of teeth when the old ones wear out, so the mercury content in our mouths is pretty low…although I sure wish we did….

    Hope this helps allay some of your concerns about the mercury fillings.

    Debbie…(O:
    >

  • http://upcycledfashionista.com/ Maureen Rostad

    I completely agree. I love natural beauty solutions, but 20 minutes is going to extremes.

  • Kae

    I have a question…is the now solutions coconut oil good to use for everything or should I be getting it from the food aisle?

  • http://wellnessmama.com Wellness Mama

    It should be fine…

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  • http://www.facebook.com/profile.php?id=1553624641 Frederica Huxley

    I found that a full teaspoon of coconut oil is as much as I can comfortably manage – more makes me want to gag!

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  • Karen

    You should read Cure Tooth Decay

  • http://twitter.com/Harcourts_ChCh Louise McLeavey

    Can it loosen teeth? I tried it a few years ago and stopped because of this concern? :-)

  • http://wellnessmama.com Wellness Mama

    I have never heard of this happening or had it happen to me…

  • Tolu

    Hi Wellnessmama,
    Thank you for this post.
    I started oil pulling a few weeks ago.

    For the first few days, it seems liked forever but now 20 minutes whoosh by me, in between making breakfast and getting li’l uns ready for school.
    Also, when I started, i noticed mucus drainage. Imagine my surprise. It has subsided now.
    Now I just gargle with warm water when I’m done and brush with your homemade toothpaste [awesome!!].
    My tooth sensitivity isn’t as bad as it used to be before I started, yay! I can’t wait for it to be totally gone.
    Oil pulling is the way to go…..

  • javadic

    Not yet… but I’m going to… I have YL Thieves oil on hand, I’ll try a drop or 2 of that in a teaspoonful of organic food oil of some kind… I’ve been suffering from the sinus infection from hell since December, and thinking this might help…

  • http://www.facebook.com/emily.willen Emily Willen

    Seems tedious, but the time goes by quickly if you keep active doing other things (like checking emails in the morning). I can barely do regular mouth wash for 10 seconds, but have no issues with oil pulling.

  • http://www.facebook.com/emily.willen Emily Willen

    You do not have to do it in the morning, you can do it any time of the day.

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  • http://www.facebook.com/julia.dowell Julia Dowell

    Oh my goodness, I just started doing this two days ago. I’m absolutely convinced I can see an difference in my teeth already. I’m using coconut oil. Just spoon it out and it soon disolves in the mouth. Since I like coconut there is no problem with the taste.

  • http://www.facebook.com/crawford.cassandra Cassandra Loscheider Crawford

    I have yet to swish for a full 20 minutes — after about 5 minutes mucus starts coming up from my congested lungs and I have to spit everything out.

  • http://wellnessmama.com Wellness Mama

    Thats a good sign though… it will probably keep getting better…

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  • http://www.facebook.com/audra.rae.1 Audra Rae

    Thanks for this info, love your blog! I have recently started oil pulling with sesame oil and I am very happy with the results I’ve gotten so far. I experienced the detox affects and was dehydrated the first two times I did it, but haven’t experienced that since. My teeth were noticeably whiter after the first use, and continue to become whiter after each additional use. I have noticed that I am having much less trouble with my seasonal allergies since I started oil pulling, and hope to see other positive affects as I continue. Thank you!!!

  • http://wellnessmama.com Wellness Mama

    Awesome! So glad its working so well for you!

  • http://www.facebook.com/antoinette.brown.9883 Antoinette Brown

    I just tried it for the very first time & made it the whole 20 min. It was not bad @ all like I was thinking. It was very much like water after the coconut oil melted! I’m really looking forward to no more painful scrapes @ the dentist :)

  • Tracy

    Hi, I’m a huge fan of your blog and love your DIY ideas. Thanks so much for sharing! Currently, I’m interested in your article about natural ways to prevent cavities (or even reverse them). I’d like to know approximately how much Vitamin D should I take? I’m ordering some fermented cod liver oil and have just begun oil pulling using Nutiva coconut oil. Thanks so much!!!

  • http://wellnessmama.com Wellness Mama

    When I was fixing my cavity, I think I was taking about 2 teaspoons per day…