Oil Pulling: How to Do It and What the Evidence Says

Oil pulling means swishing a spoonful of oil around your mouth for several minutes, then spitting it out. It comes from Ayurveda, and today most people use coconut or sesame oil, sometimes blended with herbs and essential oils.

How to oil pull

1. First thing in the morning, put about one tablespoon (or the amount on your product's label) of oil in your mouth.
2. Swish it gently between your teeth. Start with 5 minutes and build up; many labels suggest up to 15 to 20 minutes.
3. Spit into the trash, not the sink or toilet, because oil can clog pipes.
4. Rinse with water, then brush and floss as usual.

Don't swallow the oil. Stop if your jaw gets sore.

What does the evidence say?

A few small studies have reported less plaque or fewer bacteria after oil pulling, but they are short and small. The ADA says there aren't reliable studies showing oil pulling reduces cavities, whitens teeth or improves oral health, and it doesn't recommend oil pulling as a replacement for brushing and flossing. If you enjoy it, treat it as an extra step on top of your usual routine.

Which oil?

Coconut oil is the most popular because it tastes mild and is solid at room temperature (it melts in your mouth). Sesame oil is the traditional choice. Ready-made blends are liquid and flavored, which many people find easier for a long swish.

Oil pulling oils we stock

See all of oil pulling and tongue scrapers.

FAQ

How long should you oil pull?

Start with 5 minutes and follow your product's label. Longer isn't proven to be better.

Should I oil pull before or after brushing?

Before. Oil pull, spit, rinse, then brush.

Can kids oil pull?

It isn't recommended for young children, who may swallow the oil.

Sources: ADA, Oil pulling.

This guide is general information, not medical advice. Patch-test new products and ask a dermatologist or doctor about skin or health concerns.