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oil pulling with coconut oil

Oil Pulling for Optimum Health:

Want fresh breath, whiter teeth, and overall better health? Then you should incorporate oil pulling into your daily routine! Oil pulling is not just another health fad. It’s an ancient Ayurvedic practice that has been proven to have numerous health benefits. This article will explain what oil pulling is, how to do it properly, and some of the health benefits associated with it. You can also watch my video on oil pulling down below.

What is Oil Pulling?

Oil pulling originated from Ayurvedic medicine. It’s the simple practice of taking an oil – usually coconut, olive, or sesame – and swishing it back and forth in one’s mouth. The goal is to have the oil move back and forth between the teeth, against the gums, and over the tongue. 

Benefits of Oil Pulling:

  1. Reduces bad breathe (halitosis): It reduces the amount of microorganisms in the mouth known to cause bad breath. I find it to be an excellent alternative to conventional mouth wash.
  2. Improves gum health: It has been shown to reduce inflammation of the gums. Studies have shown oil pulling results in a decrease in plaque, an improvement in gingivitis and a reduction in the number of harmful bacteria in the mouth.
  3. Whitens teeth: Whiten your teeth without the sensitivity of conventional teeth whitening products! Many people have reported a whitening effect on their teeth with daily oil pulling.
  4. May help prevent cavities: It helps to reduce plaque and bacteria on the teeth, therefore may help prevent cavities. A 2009 study found that oil pulling reduced the amount of plaque and bacteria to the same extent as mouthwash.
  5. Enhances immunity : Oil pulling removes germs from your mouth, thereby reducing the number of germs that can enter your body to cause illness. This takes some of the work off the immune system, letting your immune system work on other invaders.

Many people get into oil pulling for a specific benefit like whitening their teeth or freshening their breath, but as you can see, there are a plethora of health benefits that can be gained from this simple practise. One’s oral health is directly related to their overall wellbeing and getting rid of toxins and other nasty stuff from the mouth is essential for optimal health. It’s the perfect addition to a holistic dental care routine.

How do I oil pull?

Simply take a spoonful of the oil of your choice (approximately 1 TBSP) and swish the oil in your mouth for a minimum of 10 to 20 minutes before spitting it out. You’ll notice that the oil will have turned a white milky colour. You can follow up by rinsing your mouth with water or salt water (use sea salt or Himalayan salt). You can do it before or after brushing, however I prefer to do it after. So just to recap – wake up, take a spoonful of oil in your mouth, swish for 10 to 20 minutes, then spit out the oil… simple, right?

Try to make a habit of oil pulling every day. A convenient time to pull is during your morning shower – it’s usually the ideal time duration and there aren’t people trying to have a conversation with you that’d make it awkward to have a mouthful of oil! I like to make it a part of my morning routine or else I tend to forget to do it. Another benefit of pulling upon awakening is that it will help eliminate the build up of bacteria that accumulates in the mouth overnight.

  • Spit your oil in the garbage can because the oil can potentially clog drains!
  • Never swallow the oil after oil pulling because the toxins/ bacteria from your mouth will have binded to it. Always spit it out! 

What type of oil should I use?

My personal favourite oil to use is organic coconut oil. Coconut oil has antimicrobial and anti fungal properties that make it extra beneficial when it comes to oral health. It also has a neutral flavour which makes it easy to add a couple drops of essential oils into it. Adding essential oils will not only improve the taste but will also provide other amazing medicinal benefits to the mix. I sometimes like adding either peppermint oil or oil of oregano into my coconut oil. Another popular oil choice is Sesame Oil. You can also find pre-made oil pulling products such as Dr.Tungs “Oil Pulling Concentrate” if you are wanting additional herbs and extracts to support gum health.

DIY: Oil Pulling Pastilles:

You can also make “Oil Pulling Pastilles” by melting organic coconut oil into molds. This creates easy serving sized tablets so you don’t have to measure out your oil everyday.


  • Melt coconut oil in a sauce pan over low heat.
  • Pour the coconut oil into your molds. Depending on how much oil you need for your mouth, you may want to fill them all the way or only half way.
  • (Optional) add in essential oils to each serving.
  • Cool in the fridge.
  • Once solidified, remove from the mold and store in a glass container in the refrigerator.
  • Melt the pastille in your mouth and begin oil pulling!

Watch my oil pulling video here:

Want to read more? Check out my healthy sleep tips.