Oil Pulling

Oil Pulling: Why It's Part of My Morning Routine

Oil pulling is an ancient Ayurvedic practice that involves swishing a tablespoon of edible oil around your mouth for 10–20 minutes before spitting it out. Many people include it as part of their morning routine to support oral hygiene and freshen their breath.

While some research suggests oil pulling may help reduce certain oral bacteria and plaque, it should never replace brushing, flossing, or regular dental care.

I don't view oil pulling as a miracle cure. Instead, it's one small habit that complements the rest of my morning routine.

How Oil Pulling Works

As you gently swish the oil between your teeth and across your gums, it acts as a mechanical rinse that helps lift away debris and bacteria.

Some oils also contain natural compounds that may have antimicrobial properties.

Oils Commonly Used

✔ Coconut Oil

One of the most popular choices because it contains lauric acid and has a mild taste.

✔ Sesame Oil

The traditional oil used in Ayurvedic medicine.

✔ Olive Oil

One of my personal choices because I try to avoid seed oils whenever possible.

✔ Avocado Oil

Another oil I occasionally use for the same reason.

How I Practice Oil Pulling

Every morning I:

✔ Use about one tablespoon of oil.

✔ Swish gently for approximately 15–20 minutes.

✔ Never swallow the oil.

✔ Spit the oil into the trash—not the sink.

✔ Rinse my mouth thoroughly.

✔ Brush and floss as usual.

What Research Says

Some studies have found that oil pulling may help reduce plaque, bacteria, and mild gum inflammation.

However, organizations such as the American Dental Association do not recommend it as a replacement for brushing with fluoride toothpaste, flossing, or routine dental visits.

I simply view it as one additional habit that fits into my overall morning routine.