If you’ve spent any time on Instagram or read up on beauty trends lately, you’ve probably seen the term oil pulling pop up. But oil pulling has been around for thousands of years in Ayurvedic medicine, and lately, it’s been making a comeback. The basic idea is simple: you swish oil in your mouth to pull out bacteria and leave your teeth and gums cleaner. It might seem like an odd wellness trend, but there’s actually some interesting science behind it.

What is oil pulling?

Here’s how it works: you take about a tablespoon of oil (we’ll talk about which oils in a bit) and swish it around in your mouth for 10-20 minutes. In Ayurvedic medicine, they call it “kavala” or “gandusha.” The idea is that the oil acts like a magnet for bacteria and toxins in your mouth.

As you’re swishing, you’ll notice the oil starts to mix with your saliva and turns into this thin, milky white liquid. That’s actually a good sign as it means the oil is doing its job, binding with bacteria, food particles, and whatever else is hanging out in there. When you’re done, you spit it out (never swallow it) and rinse with water.

The benefits of oil pulling

Oil pulling isn’t magic, but research suggests it can complement oral hygiene.

1. It kicks out the bad bacteria

Studies have shown that oil pulling can seriously reduce bad bacteria, like Streptococcus mutans, from your mouth. The swishing action, combined with the oil’s ability to trap bacteria, helps give your mouth a good cleanse.

2. Your gums will thank you

A lot of people notice less gum inflammation and bleeding after they’ve been oil pulling for a while. If you’re dealing with gingivitis, this could help by cutting down on plaque buildup and the bacteria hanging around your gum line.

3. Say goodbye to bad breath

Bad breath usually comes from bacteria doing their thing in your mouth. By removing bacteria and food debris, oil pulling tackles the problem at its source.

4. Your teeth might look brighter

Several studies found that oil pulling works almost as well as traditional mouthwash when it comes to reducing plaque. The oil grabs onto plaque-forming bacteria before they can stick to your teeth, making your teeth look brighter.

How to do oil pulling correctly

If you’re new to this, here’s a no-fuss routine:

Make a schedule: Practising oil pulling first thing in the morning is best. Your mouth has been accumulating bacteria all night, so this is when you can grab most of it. In the beginning, start with just three to five minutes. Twenty minutes can feel like forever when you first try it.

Measure it out: Use about a tablespoon of your chosen oil. If you’re using coconut oil and it’s solid, just let it melt in your mouth for a few seconds before you start swishing.

Get swishing: Gently swish and pull the oil through your teeth and around your mouth. Some people like to move it side to side and push it between their teeth. Find what feels comfortable for you.

Spit it out properly: Never, ever swallow the oil when you’re done because it’s full of all the bacteria and gunk you just pulled out.

Finish up: Rinse your mouth really well with warm water. Some people like using salt water for this part. Then just brush your teeth as you normally do.

Oil pulling has great benefits if done in moderation.

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Related: Nabhi Therapy In Ayurveda: Put These Oils On Your Belly Button To Prevent Dryness, Hormonal Imbalance, And More

FAQs

Q1. How often should I do oil pulling?

Most people benefit from doing it three to five times a week. If you enjoy it, once daily is also safe. Anything more than once a day isn’t necessary and may irritate your gums or mouth.

Q2. How long should I swish the oil?

Start with five minutes if you’re new and gradually build up to 15-20 minutes. The key is gentle swishing; your jaw shouldn’t hurt.

Q3. What are the best oils for oil pulling?

The top choices are coconut oil (antibacterial, pleasant taste), sesame oil (traditional Ayurvedic option), sunflower oil (mild and beginner-friendly). Olive oil and mustard oil also work but are less commonly used.

Q4. Can oil pulling whiten my teeth?

Oil pulling doesn’t bleach your teeth, but it helps reduce plaque, which can make your teeth appear naturally brighter over time.

Q5. What’s the best time of day to do oil pulling?

Morning, on an empty stomach, is ideal. That’s when oral bacteria levels are highest. But you can do it any time.

Q6. Can pregnant or breastfeeding women do oil pulling?

Yes, oil pulling is generally safe since the oil isn’t ingested. But it’s always best to check with a healthcare provider first.