Why You Should Add Oil Pulling To Your Oral Routine Right Away

In recent times, the term ‘oil pulling’ has become a social media trend, with many women incorporating it into their wellness routines and talking about its numerous benefits.

You’ve probably seen it on your social media feed: videos of influencers and wellness enthusiasts swishing coconut oil around their mouths.

Oil pulling is an oral care practice that involves swishing oil around in the mouth (like when you use a mouthwash) for several minutes before spitting it out.

Origin of Oil Pulling

Oil pulling originated in India approximately 3,000 to 5,000 years ago as part of Ayurvedic medicine, a holistic healing system that emphasizes balance between mind, body, and spirit. Ayurveda views the mouth as a gateway to the body, meaning oral health plays a role in total health, an idea modern science increasingly supports.

Today, oils like coconut oil and sesame oil are commonly used, with coconut oil being the most popular due to its mild taste and antibacterial properties.

Here are seven benefits of oil pulling every woman should know.

1. Helps reduce bad breath

Persistent bad breath often comes from bacteria on the tongue and gums. Oil pulling may help reduce these bacteria, leaving the mouth feeling fresher. Unlike some mouthwashes that mask odor temporarily, oil pulling focuses on addressing the root cause.

Since oil pulling targets the bacteria responsible for these issues, it makes sense that it can help combat halitosis. Many practitioners report that their breath stays fresher throughout the day after adding oil pulling to their morning routine.

2. Improves gum health and reduces inflammation

Studies have shown that regular oil pulling can improve overall gum health. If your gums are sensitive or prone to inflammation, e.g., gingival inflammation, oil pulling might offer some relief.

Oil pulling may also help soothe gums and reduce irritation, making it particularly beneficial for women in their 30s and 40s who want to be more proactive about long-term oral health.

3. Reduces harmful bacteria in your mouth

Your mouth is home to billions of bacteria and while some are beneficial, some are harmful. Research suggests that oil pulling can significantly reduce the count of harmful bacteria, including Streptococcus mutans, which is notorious for causing cavities. The medium-chain fatty acids in coconut oil and the phenolic compounds in sesame oil act as natural antimicrobial agents, creating an inhospitable environment for harmful microorganisms.

4. Naturally whitens teeth

While scientific evidence for teeth whitening is still limited, many oil-pulling enthusiasts report noticeably brighter smiles after consistent practice. The theory is that the oil helps lift surface stains and remove the bacteria that contribute to discoloration. It’s a gentle approach compared to harsh chemical whitening treatments, making it appealing for those seeking natural beauty solutions.

5. Helps reduce plaque buildup

Oil pulling may help reduce plaque buildup by mechanically removing the soft material that builds up on tooth surfaces.

6. A gentler alternative to mouthwash

Many commercial mouthwashes contain alcohol, which can dry out the mouth and disrupt its natural balance, something some women find uncomfortable, especially if they have sensitive gums. Oil pulling offers a gentler, alcohol-free option that doesn’t sting and can feel more nourishing.

7. Supports whole-body wellness through oral health

Research increasingly shows a link between oral health and overall health, including inflammation in the body. By improving oral hygiene and reducing bacteria, oil pulling may play a small role in supporting broader wellness.

How to Practice Oil Pulling

Here’s how to practice oil pulling.

• Take one tablespoon of oil (coconut is most popular) first thing in the morning on an empty stomach
• Swish it gently around your mouth and through your teeth for 15-20 minutes (you can start with 5-10 minutes and work your way up)
• Spit the oil into a trash can—not your sink, as it can clog pipes
• Rinse your mouth with water
• Brush your teeth as usual

While oil pulling offers some benefits, it isn’t a substitute for brushing twice a day and flossing once daily.

Oil pulling works best as a complement to regular dental care, not a replacement. When practiced consistently, it can be a simple, calming addition to your wellness routine.