I wrote about oil pulling several years ago, well before it gained mainstream attention in the news and on fashion blogs.
It is something I’ve been doing off and on for years and I’ve seen noticeable effects from doing it. I figured that whitening my teeth with charcoal would be my most controversial oral health habit, but some recent debate in the comments on an oil pulling post has convinced me otherwise.
What is Oil Pulling?
As I explained in a past post:
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.
Essentially, oil pulling is just using a high quality organic oil as a mouthwash to help cleanse the mouth. Really, it could be called “oil-swishing” as the word “pulling” can be confusing but it refers to the idea that the oil is pulling bacteria out of the gums.
The oils that should be used for oil pulling are food grade and can also be eaten. Despite the fact that the oils can be consumed, some people get really upset about the idea of oil pulling and it has been a source of controversy in the media (isn’t everything a source of controversy in the media these days?)
Benefits of Coconut Oil Pulling?
When oil pulling, the oils (especially oils with naturally antibacterial properties) bind to the biofilm, or plaque, on the teeth and reduce the number of bacteria in the mouth. Streptococcus Mutans is one of the bacteria that is prominent in the mouth and it has been studied for its role in tooth decay and gum disease. Oil pulling has been shown to reduce the number of Streptococcus Mutans bacteria in the mouth, especially when done with coconut oil.
Some sources claim that coconut oil pulling can help everything from acne to sore throats and even heart disease, though I’ve never seen any scientific documentation of these claims. It is well known that good oral health practices can benefit the body in other ways, so it certainly may be beneficial as part of a good oral health routine. I certainly wouldn’t rely on oil pulling alone as a method to address any internal or serious medical problem, but I do find it helpful for keeping my mouth healthy and avoiding bad breath.
Coconut Oil Pulling Cautions
It is also important to use oil pulling as part of a comprehensive oral health regimen and not to use it as a replacement for normal oral hygiene and teeth brushing. My dentist was skeptical of many of the claims about coconut oil pulling being able to benefit the body internally, but said she considered it a safe alternative to mouthwash and didn’t see a problem with the practice when used in combination with other good dental hygiene methods.
Important Note: Some people report negative reactions to using coconut oil for oil pulling. Those with any type of topical or internal reaction to coconut in any form, should not use it for oil pulling or in any other way. In these cases, sesame oil would be a better alternative. As with this or any oral product, it is important to check with a dentist about any concerns or before using, especially if other dental conditions are present.
What Type of Oil?
Traditional cultures use sesame or sunflower oil for oil pulling but I personally prefer to use coconut oil for several reasons.
Coconut oil is effective in attacking Streptococcus Mutans bacteria which causes cavities. It is rich in medium chain triglycerides and high in lauric acid.
Coconut oil has dozens of uses, and we already have it in every room of the house since we use it in toothpaste, deodorant, in cooking and even as a coffee creamer.
In my personal experience, coconut oil pulling is more effective at removing plaque and whitening teeth than sesame oil, although I don’t have any scientific studies that prove the difference.
How to Use Coconut Oil for Oil Pulling
- Put 1-2 teaspoons of coconut oil into the mouth. I also pour a few drops of Brushing Blend or Essential Oil into the mix. (Just make sure any essential oil is safe to use in the mouth).
- 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.
- 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 and plaque that are now not in the mouth!
- Rinse well with warm water. Warm water seems to clean the mouth better (my opinion). Occasionally, I swish with salt water which seems more effective but is also more work.
- Brush well. I prefer to brush with Brushing Blend or homemade toothpaste to make sure any remaining bacteria is removed.
Note: At the suggestion of a friend, I’ve also experimented with using MCT oil in place of coconut oil. MCT oil is a great option for those who don’t like the taste of coconut oil but still want the benefits. It is more expensive but I really like the combination of MCT oil and essential oils for oil pulling.
For more information on how I use oil pulling and on my other natural oral health resources, check out my oral health page.
Try Coconut Oil Pulling Chews
Since writing this post, I’ve discovered a way to simplify oil pulling with coconut oil by making mini coconut oil chews that melt in the mouth. Pre-making these with essential oils and freezing them is an easy way to have pre-portioned bites for oil pulling and has also made it easier for me to get my husband and kids to try it.
This original coconut oil pulling chews recipe (and even the picture of them) has been copied by multiple other websites but the recipe and instructions can be found at the link above.
Have you ever used coconut oil for oil pulling? How did you like it? Share below!
I have generally healthy teeth (my hygienist always says they look great) but I’ve been having extremely painful nerve sensitivity for the last while, especially with anything sweet, and cold to a lesser degree. It’s not just one tooth – it the entire area where the food touched, often the entire row. The top is much worse than the bottom. The worst was a piece of dried apricot – the pain was so excruciating I thought I’d pass out. I’ve even had it with seemingly innocuous foods like a gluten-free cracker. The starch in it must’ve clung to the tooth. Swishing with warm salt water helps (tho is painful at first). My hygienist said my gums were swollen and exposing the roots, causing pain. I had been using Tom’s fluoride-free toothpaste but discovered it now contains SLS so switched to an Ayurvedic one, and I use a super soft nimbus brush. At my ND’s suggestion, I started oil pulling with EVCO but have not had any improvement yet. Though I know I’m not doing it as regularly as I should. I have chronic Lyme so inflammation is a big issue (one we’re working on) and could be contributing. I’ve been more rash prone too, at the same time my teeth pain got worse. Just developing rashes all the sudden in reaction to moisturizers, soap, etc, even stuff for sensitive skin, and also the day after shaving – terrible red bumps over the area. Just mentioning these other issues as background in case they’re related to the gum/teeth issues. Anything else you would recommend to help with this extreme sensitivity? Or something I should add to the EVCO when I swish? I’d really really appreciate it! Thanks so much!
This is the perfect situation for oil pulling – I feel that any sensitivity I get is due to an internal infection/inflammation around the nerve or root – and when I pull oil I can literally feel that area getting warmer/hotter and I feel that that is the oil attacking those bodies. I was in excruciating pain and could not sleep, tried multiple things. Clove oil numbed the pain for a short while but did not ameliorate it. Oil pulling took the pain away almost immediately and the pain free period lasted a good while. After eating again, I pulled oil again. This diminished the pain entirely. Now I am on a regular schedule of pulling oil daily, or if I feel I have eaten food that would aggravate the issue, I pull oil again afterward. Super effective!! 🙂
I was wondering if this would be ok to do since I am nursing my baby. Would any toxins it pulls out get in the milk? Should I wait to start this after i wean her? Thanks:)
I’ve done it while nursing and haven’t had a problem with it since the toxins should be pulled in to the oil and not in to the blood stream.
I would like to try this and I’m wondering what coconut oil is the best one to use here? Right now I have a raw organic coconut oil on hand.
It has a soft, creamy consistency. Would that work? And instead of Oregano Essential Oil, could I use Sage or Tea Tree as these are the only ones I have on hand right now and they have similar properties from what I see. And here you specifically point out to spit the oil into the trash can and not sink as this would cause problems with the plumbing. I tried the coffee vanilla scrub which works great so far but now I was wondering if there is anything to keep in mind regarding the plumbing when rinsing off since it has a little coconut oil as well and ground coffee. I’m a little worried it may cause some problems at some point.
I too have raw organic coconut oil, and would like to know if that will work?
I am having some teeth sensitivity where a root canal was done and thinking about doing oil pulling. But I am also breastfeeding, and have read it can cause detox affects that can go into the breastmilk. Wondering if that’s true? I also bought that book Cure Tooth Decay so I will also try out the Cod Liver / Butter Oil blend… I’m trying everything I can to see if the sensitivity will go away. Can’t afford to get another root canal!
Yes it works well! It should certainly help with your sensitivity issues. Don’t forget to cut out anything with phytic acid and definitely try the butter oil/FCLO pills, they have helped me immensely. Also you can try boiling and grinding up local, organic eggshells and adding them like salt to your food. They are very high in calcium and other trace minerals 🙂
I’ve been interested in oil pulling for a while now. But I thought I read somewhere that it’s not suggested for someone with amalgam fillings. Have you heard that too? That’s why I’ve avoided it so far. I’m thinking about having them removed possibly but I intend to have another baby and wanted to wait until after I’m finished nursing.
Thank you for all of the wonderful information both on your blog and on your new podcast-so helpful for the busy mommy with only so much reading time available! I started oil pulling about a year ago because of you and have not looked back, my teeth feel so clean, they are no longer sensitive and they are whiter than I ever thought possible. Thank you!
I love the way oil pulling makes my mouth feel. I just read about swishing with grape juice (organic). I tried it for the first time this morning. There were bits of things coming out in the juice which is not in the pure unused juice. Would love to know what you think!
I’d think it would be tiny bits of food trapped between teeth and under gums.
swishing with juice sounds idiotic to me.. juice is full of sugar which bacteria feed on and turns acidic within the mouth
I have to make a comment about the charcoal – I have teeth where the enamel is worn away and the dentin exposed. Unlike enamel, the dentin is very porous. When I tried brushing with activated charcoal to “whiten” my teeth, instead, they absorbed the black – and I would say 6 months later, some of it still remains. I do not recommend charcoal unless your teeth are already well-protected with strong enamel. That said, I have had good results with using coconut oil.
Hi Blythe …. your comment may be of great help to me. Just this past month, I’ve decided to do really be faithful with the oil pulling, teeth brushing with tooth soap, and followed by a gum healing product called Peri-Gum. And, the results …. my teeth are turning brownish, and getting translucent, and causing me to not smile in public anymore! It’s embarrassing to say the least. I purchased the activated charcoal, but will not use it until this problem is solved … yet, I am perplexed as to what is causing the problem in the first place. (I also switched from drinking coffee to drinking tea … I also wonder if that is part of the problem). Well, my question to you, have you been able to rebuild your enamel? Or , is that even possible?? Thanks, anyone, for their reply to this.
I can’t see where oil pulling will hurt (after brushing) but nothing can substitute for proper brushing with a soft bristle toothbrush, using toothpaste (preferably one with baking soda and calcium carbonate) and flossing. Reducing the number of bacteria i.e. removing the materia alba or plaque formation, is the goal. Oil pulling with coconut oil may soothe the tissue but the teeth and gums must be properly cleaned first. I can guarantee you, swishing oil in your mouth will not remove heavy plaque or calculus that has formed on the teeth nor will it whiten them.
Some herbal teas may stain the teeth as well as some ingredients in certain toothpastes. Coffee, black tea, red wine, soda and other beverages may also cause stain. Receding gums expose the root surface of the tooth which is called dentin, it is different from enamel, much softer, a darker color and more porous. It is more susceptible to caries, staining and damage. Enamel cannot regenerate once it is lost but you can strengthen the tooth surface that remains by regular gentle brushing, a good toothpaste with calcium carbonate, natural fluoride that is found in tea leaves and proper minerals in your diet.
T Edwards RDH
Have you tried it? Can you testify of the results? I understand you’re highly educated and experienced within that education, but this article and website are about alternatives to conventional dental treatment that she has experienced herself. I believe it, because it has worked for me and 4 of my kids who had abscessed cavities. The infection went away and the cavity drastically improved. Just would like to hear testimonials of real experience…
Yes you can rebuild enamel! Look it up, it’s a hard to follow diet but it can be done! Possibly you’re just not getting enough calcium/vit D.
If the gum product you’re using has chlorhexidine in it, that’s what’s causing the staining. My dentist prescribed it for me recently, and he said not to rinse with it unless I’m going to bed right away. Instead he said to massage it in the gums themselves with a q-tip. The combination of chlorhexidine and tea causes bad staining, but he also said those stains could be polished off.
My dental hygienist just told me that tea is the worst offender in teeth staining
I made this mistake, too. My teeth look absolutely horrible now. It’s so embarrassing. Oil pulling has been great for my gums. Adding the charcoal in made me look like my teeth are about to rot out of my head. It’s so demoralizing.
You should try brushing with baking soda and hydrogen peroxide 1-2 x a week for whitening
I tried making a naming soda paste with just soda n water then swisher with peroxide. While it did make a difference in appearance- whitening my teeth, they became horribly sensitive. Even when my mouth was closed it felt like cold air was hitting my teeth. I was so bummed. It stopped about a week after I stopped with the peroxide.
I have been oil pulling for about 4 months now. I must say that I have noticed a difference in gum pain and tooth sensitivity issues. I was told that I have decay under a crown, and that it needed to be removed, another root canal and another crown. I opted for oil pulling instead, too my own decision. I have no pain in that tooth anymore. I will continue to oil pull. I will follow up with my dentist in August. Thanks
It will not reverse decay. It doesn’t replace dental work. It’s not Magic.
I’d say it did reverse the decay if that girl said it did- she’s the one who experienced it.
Reread her comment. She didn’t say it reversed the decay– she stated it eliminated the pain that was a result of the decay…
Hi. I have really bad oral health. Need 3 root canals. Just started oil pulling after reading this article. Can you let me know if your tooth healed. Will it help me in my case?
I truly love reading your blog (so thank you)! I have been doing oil pulling for several months now & totally love the results – my TMJD symptoms have been improving, my teeth feel cleaner than ever, I sleep better, etc. I almost always use coconut oil – and recently I have been adding raw honey (1/4 tsp) a few times a week or activated charcoal (~1/4 tsp) in with the coconut oil; and I feel this helped dramatically.