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Oil pulling: what it is, what it does, and how to do it

Where oil pulling comes from, what the research actually shows, why coconut oil stands out, and a guided timer to do it right.

Published 29 October 20268 min readతెలుగు

The 30-second answer

  1. 01

    Oil pulling means swishing a spoonful of oil around your mouth for 10 to 20 minutes, then spitting it out.

  2. 02

    Small studies suggest it can cut the bacteria in your mouth and may help with plaque, gums and bad breath. It works alongside brushing, not instead of it.

  3. 03

    Any edible oil will do. Coconut oil is the easiest to stick with, and it has research of its own.

01

Where it comes from

Oil pulling is old, but the name is new. Here is how a South Asian mouth ritual became a worldwide wellness trend, and then something scientists set out to test.

  1. Ayurveda

    Gandusha and kavala

    Classical Ayurvedic texts, including the Charaka Samhita, describe two mouth practices: gandusha, filling the mouth with oil and holding it, and kavala, swishing a smaller amount around. In Telugu homes the everyday word for it is పుక్కిలించడం, to swish and rinse.

  2. 2000s–2010s

    “Oil pulling” goes global

    The English name takes off through books, blogs and social media, usually with coconut oil.

  3. 2009 onwards

    Dentists start testing it

    Researchers, many at Indian dental colleges, run small controlled trials comparing oil pulling with chlorhexidine, the strongest everyday mouthwash.

  4. 2022–2024

    The reviews come in

    Two reviews pool the trials together. They find real benefits inside the mouth, starting with fewer bacteria in saliva.

02

How it’s thought to work

Researchers point to four things going on while you swish.

  1. 01

    It traps bacteria

    Oil is thick and clingy. As you swish, it coats your teeth and gums, and is thought to make it harder for bacteria and plaque to stick.5

  2. 02

    It cleans like a mild soap

    Swishing mixes the oil with saliva into a thin, milky blend. Researchers think this soap-like action helps lift debris off your teeth. It’s why the oil turns white.5

  3. 03

    Lauric acid and monolaurin

    Coconut oil is about half lauric acid. In lab studies, lauric acid and monolaurin, which comes from it, act against several kinds of bacteria and yeast, including Streptococcus mutans, a main cause of tooth decay.4,5

  4. 04

    Natural antioxidants

    Edible oils carry natural antioxidants such as vitamin E, which researchers think help protect your gums.5

03

Which oil should you use?

Any edible oil can be used, and people have used many. Here is how the common choices compare.

Taste and feel
Mild and slightly sweet. Melts in your mouth within seconds.
Lauric acid
About half of its fat (45–53%).4,5
Tested for oil pulling
Yes: plaque, gums, and the bacteria behind tooth decay.1,2
Tradition
The everyday oil of Kerala, Konaseema and coastal South India.

Why coconut oil stands out

  1. It’s about half lauric acid

    Coconut oil is 45–53% lauric acid, a fat researchers have studied for its effect on bacteria. Sesame and sunflower oil have almost none.4,5

  2. It has been tested on its own

    Trials with coconut oil specifically found less plaque, healthier gums and fewer decay-causing bacteria.1,2

  3. You’ll actually keep doing it

    Fifteen minutes is a long time to hold an oil you don’t like. Coconut oil is mild and pleasant, which is what turns oil pulling into a habit.

  4. It’s already in your kitchen

    It melts in your mouth in seconds, and most South Indian homes already have it. Pick cold-pressed, unrefined oil: nothing added, nothing taken out by heat or chemicals.

04

How to do it

Six steps, then a timer to keep you company.

  1. 1

    Before breakfast

    Traditionally it’s done first thing in the morning, before you eat or drink. Any time works if that doesn’t suit you.

  2. 2

    One tablespoon

    Take about a tablespoon (10 ml). If your coconut oil has gone solid, put a piece in your mouth; it melts in seconds.

  3. 3

    Swish, gently

    Push and pull the oil between your teeth and around your mouth. Don’t gargle.

  4. 4

    10 to 20 minutes

    The oil turns thin and milky white. New to it? Start with 5 minutes and build up. If your jaw gets tired, use less oil and swish more slowly.

  5. 5

    Spit into the bin

    Spit it into a paper towel or the dustbin, not the sink. Oil sets as it cools and can block drains.

  6. 6

    Rinse and brush

    Rinse with warm water, then brush and floss as usual.

10:00left

Pull along with us

Swish gently. Push the oil through your teeth.

How long?

Your screen stays on while the timer runs.

05

Good to know

  • Not for children under five

    It’s hard for little ones to swish without swallowing, so wait until they’re older.5

  • Not instead of the dentist

    Toothache, bleeding gums or a loose tooth need a dentist, not oil. If you’ve just had dental work, ask your dentist before starting.

06

Questions people ask

How often should I do it?

In most studies people did it once a day. Daily is fine; a few times a week is fine too.

How long until I notice anything?

The studies ran from two weeks to a month. Most people notice a cleaner-feeling mouth within days.

What if I swallow a little?

A little edible oil won’t hurt you. Spit out the rest, and next time use less oil and swish more gently.

Morning or night?

Morning before breakfast is the tradition. Any time works, as long as you brush afterwards.

Can I use the coconut oil from my kitchen?

Yes, if it’s pure, edible coconut oil. Don’t use hair oils with perfume or anything else added. Cold-pressed, unrefined oil is the most pleasant to use.

Can it replace mouthwash?

Many people use it that way. Unlike medicated mouthwashes, it has no alcohol, doesn’t stain your teeth or change how food tastes, and costs very little.

No. 01కొబ్బరి నూనెCoconut Oil1 litre

From our kitchen

Cold-pressed coconut oil from Konaseema

Pressed without heat from Konaseema coconuts, with nothing added. Mild enough for oil pulling, good for cooking and hair.

See the coconut oil₹1,399

Sources

Every claim above links to its source.

  1. 1Peedikayil FC, Sreenivasan P, Narayanan A. Effect of coconut oil in plaque related gingivitis: a preliminary report. Nigerian Medical Journal, 2015;56(2):143–147. pubmed.ncbi.nlm.nih.gov/25838632/
  2. 2Kaushik M, et al. The effect of coconut oil pulling on Streptococcus mutans count in saliva in comparison with chlorhexidine mouthwash. Journal of Contemporary Dental Practice, 2016;17(1):38–41. pubmed.ncbi.nlm.nih.gov/27084861/
  3. 3Asokan S, et al. Effect of oil pulling on halitosis and microorganisms causing halitosis: a randomized controlled pilot trial. Journal of Indian Society of Pedodontics and Preventive Dentistry, 2011;29(2):90–94. pubmed.ncbi.nlm.nih.gov/21911944/
  4. 4Dayrit FM. The properties of lauric acid and their significance in coconut oil. Journal of the American Oil Chemists’ Society, 2015. archium.ateneo.edu/chemistry-faculty-pubs/32
  5. 5Naseem M, Khiyani MF, Nauman H, Zafar MS, Shah AH, Khalil HS. Oil pulling and importance of traditional medicine in oral health maintenance. International Journal of Health Sciences, 2017;11(4):65–70. pmc.ncbi.nlm.nih.gov/articles/PMC5654187/

This article is general information, not medical advice. If you have a dental or medical problem, see a dentist or doctor.