Last Updated on May 19, 2026 by Carrie Korem, FNTP
There are many benefits of oil pulling. It’s a process that involves swishing of oil in the mouth to improve oral health. Studies suggest that that oil pulling can help reduce the total oral bacterial count and reduce plaque. It’s easy to do, inexpensive and takes just about 2 minutes a day!
What does oil pulling actually do
It’s an age-old Ayurvedic method that helps draw out toxins (mercury, anesthetics, bacteria, etc.) in the mouth and tissues. As you swish the oil around in your mouth “the oil absorbs lipophilic (fat-loving) toxic chemicals, metals and microbes from the oral mucosa, it changes color from golden to white and becomes thinner in consistency. During this time, lipophilic chemicals in the oral mucosa, as well as those circulating in the blood vessels traveling through the oral mucosa, are absorbed into this sesame oil. Since the average circulating time — or time required for the blood to completely circulate from the head to the toes — is approximately one minute, this oral therapy also helps absorb toxic chemicals traveling in the blood from other parts of the body.” Dr. Williams.
What are the benefits of oil pulling
It can improve overall oral health, reduce oral bacteria, plaque and dental carries. It can also be helpful for halitosis and is a good replacement for mouthwash.
When is the best time of day to oil pull
Oil pulling is performed preferably in the morning on an empty stomach.
Are there any contraindications or concerns
There aren’t any documented contraindications or concerns for oil pulling. It’s pretty simple and comes without risk.
What is the best oil to use for oil pulling
Unrefined, organic sesame oil is a traditional and preferred choice for oil pulling. The natural lecithin content and high levels of oleic, linoleic and linolenic oils in sesame oil render it particularly nutritive to nearby brain cells and nerves.
Also, the anti oxidative properties of sesame oil help reduce free radical injury in the oral tissues.
How to practice oil pulling
- Take 1-2 teaspoons of unrefined, organic sesame oil and put it in your mouth.
- Swish, chew and gargle for 3-10 minutes.
- Spit it out. Do not swallow the oil.
- Brush your teeth and you’re done!
How Often Should You Oil Pull?
A few times a week is a good place to start. It can be especially beneficial to oil pull after a dentist appointment, so you can rid the body of any chemicals or pharmaceuticals you were exposed to. I’ve read some say it helps whiten the teeth, and I’ve experienced this, but I couldn’t find any solid literature on this topic. I prefer to oil pull in the morning when I’m blow-drying my hair. I can get pretty and detox at the same time!
Additional simple detox therapies for you:
Beet kvass (A Fantastic Liver Tonic)
9 ways to support lymphatic drainage
How to detox the liver naturally
