10 Proven Benefits of Oil Pulling & How to Do It

Benefits of Oil Pulling

Oil pulling is an ancient Ayurvedic practice that involves swishing oil in the mouth to improve oral hygiene and promote overall well-being. With its origins rooted in India, this traditional technique has gained popularity for its potential benefits in reducing harmful bacteria, freshening breath, and enhancing gum health. In this article, we will explore ten proven benefits of oil pulling and provide instructions on how to incorporate this practice into your daily routine.

Oil pulling utilizes oils like coconut, sesame, or sunflower oil, which possess unique properties that contribute to its effectiveness. By swishing oil in the mouth for 10 to 20 minutes, the oil interacts with saliva, teeth, gums, and tongue, potentially drawing out impurities and offering various health advantages. It is important to note that oil pulling is not a replacement for regular dental care, but rather a complementary addition to your oral hygiene routine.

How to Do Oil Pulling [1]

  • Choose a suitable oil

Select high-quality oils like coconut oil, sesame oil, or sunflower oil.

  • Measure the oil

Take approximately one tablespoon of oil and place it in your mouth.

  • Swish the oil

Gently swish the oil around your mouth for 10 to 20 minutes, ensuring it reaches all areas, including the teeth, gums, and tongue. Avoid swallowing the oil.

  • Spit out the oil 

After swishing, spit out the oil into a trash can or disposable container. Rinse your mouth with warm saline water, followed by brushing your teeth as usual.

Oil Pulling Benefits

Now, let’s dive into the ten proven benefits of oil pulling and discover how this simple practice can positively impact your oral health and overall well-being.

  • Reduced Harmful Bacteria 

Primary Benefit: Oil pulling reduces the presence of harmful bacteria in the mouth, such as Streptococcus mutants, which can lead to tooth decay and gum disease. 

Secondary Benefit: By eliminating these bacteria, oil pulling helps prevent oral health issues and promotes a healthier mouth [1].

  • Fresher Breath 

Primary Benefit: Oil pulling eliminates bad breath by removing odour-causing bacteria and compounds from the mouth. 

Secondary Benefit: With regular practice, oil pulling can maintain fresher breath throughout the day [1].

  • Improved Oral Hygiene 

Primary Benefit: Oil pulling helps prevent plaque formation and reduces the risk of tooth decay and gum disease. 

Secondary Benefit: By promoting a cleaner and healthier mouth, oil pulling contributes to better overall oral hygiene [1].

  • Alleviated Dryness and Discomfort 

Primary Benefit: Oil pulling stimulates saliva production, providing relief from dry mouth and associated discomfort. 

Secondary Benefit: The prevention of dental issues related to dry mouth, such as tooth decay and gum disease, is supported by oil pulling [1].

  • Enhanced Jaw and Facial Muscle Health 

Primary Benefit: The swishing action during oil pulling exercises the jaw and facial muscles, promoting their strength and blood circulation. 

Secondary Benefit: Regular oil pulling may reduce jaw tension, alleviate headaches, and contribute to the healthier jaw and facial muscles [1].

  • Sinus Health Support 

Primary Benefit: Oil pulling helps clear nasal passages, reducing congestion and promoting sinus health. 

Secondary Benefit: Improved respiratory function and reduced sinus pressure can be attributed to oil pulling [2].

  • Skin Health Promotion 

Primary Benefit: Oil pulling contributes to clearer skin by reducing harmful bacteria in the oral cavity, indirectly benefiting skin health.

Secondary Benefit: The overall detoxification and improvement in oral health may result in a healthier complexion and natural radiance [1].

  • Boosted Energy 

Primary Benefit: Oil pulling stimulates energy points in the oral cavity, promoting increased vitality and rejuvenation. 

Secondary Benefit: Improved focus and mental clarity may be experienced as a result of oil pulling potential energy boost [1].

  • Strengthened Immune System 

Primary Benefit: Oil pulling has been found to have immune-boosting effects by reducing the presence of harmful bacteria and toxins in the oral cavity. By eliminating these sources of infection, oil pulling can support a stronger immune system. 

Secondary Benefit: A healthier oral microbiome, thanks to oil pulling, may reduce the risk of oral infections and systemic inflammation, further supporting overall immune function. This can potentially lead to a reduced susceptibility to common illnesses and improved overall well-being [1].

  • Digestive Support

Primary Benefit: Oil pulling stimulates digestive processes by enhancing saliva production and promoting optimal digestion.

Secondary Benefit: By promoting oral health, oil pulling indirectly supports oral-systemic links and digestive health [1].


Oil pulling is an ancient practice that offers numerous benefits for oral health and overall well-being. By incorporating oil pulling into your daily routine, you can experience improved oral hygiene, fresher breath, reduced harmful bacteria, alleviated dryness and discomfort, enhanced jaw and facial muscle health, sinus health support, promotion of skin health, boosted energy levels, hormonal balance support, and digestive support.

Remember to choose a suitable oil, swish it in your mouth for 10 to 20 minutes, spit it out, rinse, and then brush your teeth as usual. It’s important to note that oil pulling should not replace regular dental care, and it’s always recommended to consult with your dentist or healthcare provider before starting any new oral hygiene practices.

In conclusion, oil pulling is a simple and natural technique that has been associated with various proven benefits for oral health and overall well-being. By incorporating this practice into your daily routine, you can take proactive steps towards maintaining good oral hygiene, enjoying fresher breath, and potentially experiencing positive effects on sinus health, skin health, energy levels, hormonal balance, and digestion.


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5198813/#:~:text=In%20oil%20pulling%2C%20a%20tablespoon,it%20all%20around%20the%20mouth.
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4628246/

Dr. Pawan Kumar Sharma

Dr. Pawan Kumar Sharma is an adept medical professional with an M.D in Ayurveda from Gujrat Ayurveda University where he was the university topper of his batch. In his B.A.M.S years in the renowned Devi Ahilya University, Indore, Dr Sharma was awarded two gold medals for his academics.