My Experience With Oil Pulling

A few years ago I made a serious mistake.

I had a broken front tooth and my dentist recommended I put veneers on all 10 front teeth.

No one warned me, that this would lead to so much trouble.

Inflamed, swollen red gums, issues with cleaning teeth, you name it.

After numerous visits to different dentists, I did not find any solution. They all claimed that the veneers were fine and that I needed to step up my teeth-brushing routine.

But I already had a very elaborate routine (interdental brushes, mouthwash, waterpick). And no improvement.

Then I read on Reddit that oil pulling helped many people and reduced gum inflammation, which is exactly what I experienced.

I had nothing to lose, so I decided to try it.

What is Oil Pulling?

Oil pulling is an ancient Indian remedy for cleaning the mouth and teeth. Despite its long history, it’s surprisingly simple and easy to add to your routine.

In the morning you swish oil in your mouth for 10 to 20 minutes and then spit it out.

The idea is that the oil “pulls” bacteria and toxins from your mouth, helping to improve your oral health in various ways.

It reduces the risk of cavities, gum inflammation, and bad breath.

Several studies showed the benefits of oil pulling. A 2022 meta-analysis found that oil pulling reduced salivary bacterial colony count compared to control groups However, the authors also highlighted that further high-quality studies are necessary to establish the potential health benefits of oil pulling.

A 2023 systematic review concluded that oil pulling may improve gum health and reduce the level of Streptococcus mutans bacteria in the mouth. 

However further research is needed to confirm all this.

How to oil pull?

The first step is to select the oil you want to use.

Coconut oil is the most popular oil for oil pulling. It has a pleasant taste, but you need to spit it out in the trash can, as it can clog the pipes in your bathroom.

You can also buy a mix of oils in your local beauty store.

Oil pulling offers maximum benefits before brushing your teeth and on an empty stomach. Here are simple instructions on how to do it the right way.

1. Put a tablespoon of coconut oil in your mouth.
2. Swish it around slowly for about 10-20 minutes.
3. Spit out the oil in the trash bin and brush your teeth
4. Use lukewarm water to rinse your mouth
5. Avoid eating anything immediately after oil-pulling

Benefits of oil-pulling

Oil pulling is said to have numerous benefits. While some are supported by studies, others are backed more by anecdotal evidence.

1. Reduces Bad Breath
   If you struggle with bad breath (halitosis), oil pulling might help. It works similarly to mouthwash by eliminating bacteria in your mouth that contribute to odors.
2. Whitens Teeth Naturally
   Many people notice that regular oil pulling brightens their smile! The oil’s ability to remove surface stains makes this a safe and natural teeth-whitening option.
3. Improves Gum Health
   Oil pulling has been linked to reduced gum inflammation and bleeding. It helps fight off bacteria that can cause gum disease, which may make a big difference in your gum health over time.
4. Reduces Plaque
   Regular oil pulling can help reduce plaque buildup, keeping your teeth cleaner and helping to prevent cavities.
5. Improves Overall Oral Health
   Because oral health is connected to overall health, some people believe oil pulling may have a broader impact. Reducing the bacterial load in your mouth can be beneficial for people with conditions related to inflammation.

What I noticed

The results didn’t come quickly.

At first, I didn’t notice any changes. But after a month of oil pulling, I began to see a difference: my gums weren’t as swollen or red as they used to be.

They felt calmer, healthier somehow, and that was enough for me to commit to continuing with oil pulling.

After months of dealing with painful, swollen gums, I’d finally found something that helped.

My gums aren’t as perfect as they were before I got veneers, but the discomfort and pain are gone.

Another unexpected benefit? My teeth are noticeably cleaner. It’s as though the oil helps lift away buildup, keeping everything feeling fresh.

How to stick to oil pulling?

Building habits is difficult. But I try to connect this new habit with an existing one.

For instance, I oil pull as I prepare my kids’ lunches in the morning.

I never time this, so sometimes I only oil pull for 5 minutes and sometimes it’s 15.

I find that the time is not really that important and you still get all the benefits.

I recommend doing it, while you are doing something else, for instance showering in the morning.

Benefits of different oils for oil-pulling

1. Coconut oil: possesses excellent antimicrobial properties because of its high lauric acid content. It’s particularly effective at killing Streptococcus mutans (S. mutans), which is a leading cause of tooth decay. It may also reduce another prevalent bacteria known as Candida albicans.
2. Olive oil: Extra virgin olive oil is rich in antioxidants that can help reduce gum inflammation.
3. Sesame oil: it has anti-plaque effects. It removes plaque from the teeth and brightens teeth. It also has anti-inflammatory benefits and improves receding gums. Oil pulling with sesame oil is also indicated in cases of mouth ulcers.

I tested oil pulling with Coconut oil and Olive oil. Olive oil leaves a bitter taste in my mouth so I did not continue using it.

Coconut oil is the most pleasant one, and I also sometimes use Alverde oil.

Oil-pulling side effects

I noticed only a couple of negative things.

1. Jaw soreness, due to the swishing. Swishing oil for 10-20 minutes can be tiring on your jaw muscles, especially if you’re new to oil pulling. If you experience soreness, try swishing more gently or starting with shorter sessions.
2. Nausea: The texture and taste of oil can be off-putting at first, especially if you’re not used to it. Coconut oil is often preferred because it has a milder flavor. Starting with smaller amounts can help minimize any nausea.
3. Possible Upset Stomach: Accidentally swallowing a bit of oil during pulling can upset your stomach, particularly because the oil may contain bacteria and toxins that have been pulled from your mouth. To avoid this, take it slow and be mindful not to swallow.

Conclusion

Oil pulling can be a helpful addition if you’re dealing with red, swollen, or inflamed gums—especially if you’ve checked with your dentist and ruled out any infections or more serious conditions.

It is not a miracle cure and it takes months to start working.

You’ll still want to stick with other essential cleaning methods. Personally, I use interdental brushes (different sizes for my front and back teeth), brush with fluoride toothpaste, and use mouthwash in the evenings.

Oil pulling is one of those health practices that’s easy to try and low-risk. While it’s no replacement for regular brushing, flossing, or dental checkups, it can be a great addition to your routine if you’re looking to boost your oral health naturally.

Give it a try and see how it feels!