Oil pulling is an old practice that people have been using for hundreds of years, but it’s just recently become popular again. You might have heard that it’s a simple way to keep your mouth healthy, but it actually has a lot more benefits. Keep reading to learn why you should consider adding oil pulling to your morning routine.

Oil Pulling Is an Old Practice That Has Modern Benefits

Oil pulling, also called “kavala” or “gundusha,” started in India as part of Ayurveda—a very old type of medicine that’s been around for over 3,000 years. Oil pulling means swishing a tablespoon of oil (usually extra-virgin coconut oil, sesame, or sunflower oil) in your mouth for 15 to 20 minutes, then spitting it out. It might seem strange at first, but many people say it really helps them feel better.

The idea behind oil pulling is that it “pulls” bacteria and toxins out of your mouth, leaving your teeth and gums cleaner. You can think of it like a natural mouthwash, but with some extra benefits that go beyond just fresh breath.

Oil Pulling Helps Get Rid of Bad Bacteria in Your Mouth

One of the main reasons people do oil pulling is because it helps kill bad bacteria in the mouth. Your mouth has millions of bacteria—some are good, but some are harmful. If you don’t keep the bad bacteria under control, they can cause cavities, gum disease, and bad breath.

Scientific evidence suggests that oil pulling can help lower the number of harmful bacteria. For example, coconut oil has something called lauric acid, which is great at fighting bacteria. By swishing coconut oil for a few minutes every day, you might be able to reduce bacteria like Streptococcus mutans, which is one of the main reasons for tooth decay.

Oil Pulling May Help Improve Gum Health

Gingivitis, or gum inflammation, is a common problem. It can make your gums red and swollen, and they might even bleed when you brush. Oil pulling may help with this by reducing the bacteria that cause inflammation.

In one study from the National Library of Medicine, researchers found that people who did oil pulling had less gum inflammation. If you have sensitive gums or are prone to gum problems, oil pulling could be a helpful addition to brushing and flossing.

Oil Pulling Can Whiten Your Teeth Naturally

If you want whiter teeth but don’t like using whitening strips because they make your teeth sensitive, oil pulling could be a good option. While it might not make your teeth super white like a professional treatment, many people say it helps remove stains over time.

Oil can help lift stains caused by drinks like coffee and tea. It’s a gentle way to brighten your teeth without the harsh chemicals found in some whitening products, which means it’s less likely to harm your enamel or make your gums hurt.

Oil Pulling Can Freshen Your Breath

Bad breath, also known as halitosis, can be pretty embarrassing. The main reason for bad breath is bacteria in your mouth, especially on your tongue. Since oil pulling helps reduce bacteria, it can also help freshen your breath.

The swishing action also helps remove food particles that might be left behind after brushing. So, if you want a natural way to keep your breath smelling good, oil pulling could be worth trying.

Oil Pulling Might Have Other Health Benefits

Some experts think that oil pulling might help with overall health, not just your mouth. This is because coconut and sesame oils have antioxidants that can fight against damage in the body caused by oxidative stress, which can lead to health problems.

While there’s not a lot of scientific proof yet, people who support oil-pulling believe that by getting rid of bacteria and toxins in your mouth, you might help reduce the load on your immune system. Less bacteria in your mouth could mean a healthier immune system.

Oil Pulling Is Easy and Has Few Side Effects

One of the best things about oil pulling is how easy it is to do. All you need is a tablespoon of oil and a few minutes. Here’s how to get started:

Pick Your Oil: Coconut oil is a favorite because it tastes good and fights bacteria. Sesame and sunflower oils work well too.
Take a Tablespoon of Oil: Put a tablespoon of the oil in your mouth.
Swish for 15-20 Minutes: Gently swish the oil around your mouth, moving it between your teeth and over your tongue. Don’t swallow it because it has bacteria and toxins.
Spit It Out: Spit the oil into a trash can, not the sink—it can clog your pipes.
Rinse and Brush: Rinse your mouth with water, then brush your teeth as usual.

Most people find oil pulling safe, but if you find it hard to swish for 20 minutes, start with 5 minutes and work your way up.

Things to Know Before You Start Oil Pulling

Oil pulling shouldn’t replace brushing, flossing, or regular dental visits. Dentists say oil pulling is good as an extra practice, not a replacement for your usual oral care.

To get the best results, do oil pulling in the morning before eating or drinking anything. It helps get rid of bacteria that build up in your mouth overnight. It might feel weird at first, but many people find it gets easier over time, and some even start to enjoy it.

Conclusion: Should You Try Oil Pulling?

If you’re curious about oil pulling, there’s no harm in trying it. It’s a cheap, natural way to help keep your mouth healthy, and many people say the benefits go beyond just cleaning teeth. From getting rid of bad bacteria to helping whiten your teeth and freshen your breath, oil pulling can be a great addition to your daily routine.

While scientists are still studying oil pulling, it has been used for a long time in traditional medicine. If you decide to give it a go, remember to be patient—natural remedies like oil pulling take time. And, of course, always brush, floss, and see your dentist regularly to keep your mouth healthy.

Ready to give it a try? All it takes is a tablespoon of oil and a few minutes in the morning—it might just become your new favorite health habit!