What Is Oil Pulling?
Oil pulling (also called "kavala" or "gandusha" in Ayurvedic texts) is the practice of swishing 1–2 tablespoons of edible oil around the mouth for an extended period — traditionally 20 minutes — then spitting it out. The technique is described in the ancient Ayurvedic text Charaka Samhita (2nd–4th century AD) as a treatment for oral disease, bad breath, and systemic health issues.
Sesame oil was the traditional medium in Ayurvedic practice. The coconut oil version of oil pulling emerged in the early 2010s and gained significant mainstream traction through social media, largely on the basis of coconut oil's established antimicrobial properties (lauric acid content). Today, "oil pulling" almost universally refers to the coconut oil variant in Western wellness culture.
Unlike most folk remedies, oil pulling has attracted genuine scientific interest, with over 20 clinical trials published since 2008 — enough to make preliminary conclusions about what it can and cannot do.
How It Works
Several mechanisms explain oil pulling's oral health effects:
Mechanical Cleansing
Swishing any liquid under pressure dislodges food debris and bacteria from interdental spaces, fissures, and tooth surfaces — the same basic mechanism as mouthwash. The viscosity of oil may make it more effective than water at penetrating subgingival (below-gumline) spaces where bacteria congregate.
Saponification
Oral lipases (enzymes in saliva) partially hydrolyze the oil during swishing, producing fatty acid soaps with emulsifying properties. These surfactant compounds disrupt bacterial cell membranes and strip away the lipid layer of bacterial biofilm (dental plaque), reducing biofilm adhesion to tooth surfaces.
Lauric Acid Antimicrobial Activity (Coconut Oil)
Coconut oil contains 45–50% lauric acid, a medium-chain fatty acid with established antimicrobial properties. Lauric acid directly kills Streptococcus mutans (the primary cause of dental caries), Streptococcus sobrinus, and Candida albicans in vitro. The antimicrobial effect extends to the saponified products (monolaurin), which have broader spectrum activity.
Saliva Stimulation
Extended chewing or swishing stimulates saliva production. Saliva is the mouth's natural defense system — it contains IgA antibodies, lactoferrin, lysozyme, and buffers that neutralize acids produced by cariogenic bacteria. Increasing salivary flow rate (even briefly) supports oral immune defense.
Evidence-Backed Benefits
Reduced Oral Bacteria
A 2017 randomized controlled trial in the Journal of Traditional and Complementary Medicine (n=60 adolescents) found that oil pulling with sesame oil for 10 minutes daily for 2 weeks produced a 33% reduction in S. mutans counts — comparable to chlorhexidine mouthwash. A 2014 study in the Nigerian Medical Journal found coconut oil pulling reduced oral microbial counts by 28% after 1 week.
Plaque Reduction
A 2015 randomized trial in Journal of Clinical and Diagnostic Research found oil pulling with coconut oil for 30 days significantly reduced plaque scores (Turesky-Quigley-Hein index) from a baseline mean of 1.19 to 0.76 — a 36% reduction. A 2011 study comparing sesame oil pulling to chlorhexidine mouthwash found comparable plaque reduction scores over 10 days.
Gingivitis Improvement
Multiple RCTs have demonstrated statistically significant reductions in gingival inflammation scores (Löe-Silness Gingival Index) with 4 weeks of daily oil pulling. A 2015 study in Niger J Clin Pract found oil pulling reduced gingival scores from 0.895 to 0.557 (38% reduction) — again comparable to chlorhexidine.
Bad Breath (Halitosis) Reduction
Halitosis is primarily caused by volatile sulfur compounds (VSC) produced by anaerobic bacteria on the tongue and in periodontal pockets. By reducing total oral bacterial load and plaque, oil pulling consistently reduces self-reported and instrument-measured VSC levels. A 2011 study found oil pulling as effective as chlorhexidine for reducing halitosis.
Coconut vs. Sesame vs. Other Oils
| Oil | Key Compounds | Antimicrobial Strength | Evidence Level | Notes |
|---|---|---|---|---|
| Coconut oil | Lauric acid (45–50%) | High | Moderate (8+ RCTs) | Best for antimicrobial activity; pleasant taste |
| Sesame oil | Sesamin, sesamol, oleic acid | Moderate | Highest (most historically studied) | Traditional Ayurvedic medium; strong flavor |
| Sunflower oil | Linoleic acid, vitamin E | Low-moderate | Limited (2–3 studies) | Neutral flavor; less antimicrobial than coconut |
| Olive oil | Oleocanthal, oleic acid | Low-moderate | Very limited | Anti-inflammatory; minimal oral research |
Verdict: Coconut oil is the best-evidence choice combining antimicrobial potency with palatability. Sesame oil has the most historical research but a stronger taste that many people find unpleasant. Both are valid choices; coconut oil is the practical recommendation for most people.
How to Oil Pull Correctly
- Time it right: Oil pull first thing in the morning, before eating, drinking, or brushing your teeth. The goal is to work on overnight bacterial accumulation before introducing food.
- Use 1–2 tablespoons: Start with 1 tablespoon (15 ml). The oil will expand as it mixes with saliva — too much will be uncomfortable.
- Swish gently for 10–20 minutes: Pull and push the oil through your teeth and around your gums. Gentle swishing is sufficient — vigorous "pulling" can cause jaw fatigue and is unnecessary. If your jaw aches, you're working too hard.
- Don't swallow: By the time you spit, the oil contains millions of bacteria, toxins, and debris. Always spit it out.
- Spit into the trash: Never spit into the sink or toilet. Coconut oil solidifies at room temperature and will clog drains over time.
- Rinse and brush: Rinse with warm water, then brush normally. Brushing after oil pulling removes any remaining oil film and maintains your normal dental hygiene routine.
Frequency: Most research protocols use once-daily oil pulling. Some practitioners recommend 3–5 times per week for maintenance once initial plaque reduction is achieved.
Top Oil Pulling Products
Nutiva Organic Virgin Coconut Oil Best Everyday Choice
Nutiva's organic virgin coconut oil is cold-pressed and unrefined, preserving the full lauric acid content and natural coconut flavor. A 54-oz jar provides approximately 100+ oil pulling sessions, making it the most cost-effective high-quality option for daily practice. USDA Organic and non-GMO verified. The mild coconut flavor makes it the most palatable oil for beginners, and the solid-at-room-temperature consistency turns into a smooth liquid quickly in the mouth — a pleasant texture for a 15-minute swish. No additives, bleaching, or deodorizing processes.
- Type: Virgin, cold-pressed, unrefined
- Certifications: USDA Organic, non-GMO
- Lauric acid: ~50% of fat content
- Size: 54 oz (~100+ sessions)
Dabur Herb'l Activated Charcoal Oil Pulling Best Convenient Format
For those who want the benefits of oil pulling without measuring and managing a jar, Dabur's pre-portioned oil pulling sachets are a practical solution. Each sachet contains a measured dose of sesame oil with activated charcoal for additional whitening and detox claims. Dabur is one of India's largest Ayurvedic companies with 130+ years of history, and their oil pulling product closely follows traditional sesame-based Ayurvedic protocols. The individual sachets are ideal for travel and maintain consistency of dose without mess.
- Oil type: Sesame + activated charcoal
- Format: Pre-portioned single-use sachets
- Dose: Pre-measured per sachet
- Convenience: No measuring; travel-friendly
Sky Organics Organic Sesame Oil Best Traditional (Sesame)
For those who prefer the traditional Ayurvedic sesame oil protocol — which has the longest research track record — Sky Organics offers a USDA Organic, cold-pressed sesame oil at a fair price. Unrefined sesame oil retains its natural sesamin and sesamol content, which contribute to its mild antimicrobial and anti-inflammatory properties. The flavor is nuttier and stronger than coconut oil, but many users find they prefer it once acclimatized. The 16 oz bottle provides approximately 30 oil pulling sessions and is Leaping Bunny certified cruelty-free.
- Type: Unrefined, cold-pressed sesame
- Certifications: USDA Organic, Leaping Bunny
- Active compounds: Sesamin, sesamol retained
- Size: 16 oz (~30 sessions)
What Oil Pulling Cannot Do
Wellness marketing sometimes makes extraordinary claims for oil pulling that go well beyond the evidence. For accuracy:
- It does not detoxify the body systemically. The liver and kidneys handle systemic detoxification. Oil pulling's effects are confined to the oral cavity.
- It does not whiten teeth significantly. The activated charcoal additions in some products may reduce surface stains temporarily, but there is no RCT evidence that oil pulling alone whitens teeth comparably to peroxide-based treatments.
- It does not cure systemic diseases. Some Ayurvedic texts claim oil pulling cures conditions ranging from diabetes to arthritis. There is no credible evidence for systemic disease effects.
- It does not replace brushing and flossing. Oil pulling reduces bacterial load and plaque, but it does not remove calculus (tartar), does not reach all tooth surfaces, and does not substitute for mechanical cleaning and professional dental care.
Frequently Asked Questions
How long do you have to do oil pulling to see results?
Clinical trials show measurable reductions in plaque and bacterial counts within 1–2 weeks of daily practice. Gingival inflammation improvements typically appear within 4 weeks. Most people notice fresher breath within the first few days. For sustained oral health benefits, oil pulling should be maintained as a consistent daily or near-daily practice rather than used intermittently.
Is 10 minutes of oil pulling enough, or does it need to be 20?
Most clinical trials showing significant benefits used 10-minute sessions. The traditional Ayurvedic recommendation of 20 minutes may provide marginally greater bacterial reduction, but 10 minutes appears sufficient for clinically meaningful outcomes. If 20 minutes feels impractical, a consistent 10-minute daily practice is preferable to irregular 20-minute sessions.
Can oil pulling damage dental work (fillings, crowns, veneers)?
There are anecdotal reports of oil pulling loosening temporary cement on crowns or bridges, but no systematic evidence of damage to properly bonded permanent dental restorations. If you have recently placed temporary dental work, consult your dentist before starting oil pulling. For most people with standard fillings and crowns, daily oil pulling presents no risk to restorations.
Should I do oil pulling before or after brushing?
Oil pull first, then brush. The purpose is to work on overnight bacterial accumulation before eating or cleaning your teeth. Brushing immediately after reduces any remaining oil film. Some dentists recommend rinsing with water first to remove the spit oil, then brushing as normal. Oil pulling after brushing would wash away the fluoride from toothpaste, which is counterproductive.
Does oil pulling help with tooth sensitivity?
There is limited but positive preliminary evidence. A small study found reduced tooth sensitivity self-reports in oil pulling participants over 8 weeks, possibly related to reduced gingival inflammation and bacterial-driven erosion. However, tooth sensitivity has many causes (enamel erosion, dentinal exposure, cracked teeth) that oil pulling cannot address. See a dentist to identify the cause of sensitivity before relying on oil pulling as a remedy.