Oil Pulling: My Experience After More Than 20 Years
I've been practising oil pulling for more than 20 years, and it remains one of the simplest parts of my natural oral care routine. All I need is half a teaspoon of virgin coconut oil and a few minutes while getting ready in the morning.
My teeth are remarkably white, even though I enjoy coffee, tea and red wine. I've often been asked whether I've had them bleached. I haven't. My gums are also very healthy.
Can I attribute all this to oil pulling? Of course not. Good oral health depends on many factors. But oil pulling has been part of my routine for over two decades, and I see no reason to stop.
A Habit I Learned from My Mother-in-Law
My late mother-in-law, Hildegard, introduced me to oil pulling more than twenty years ago.
Hildegard was a very important person in my life, especially because I had lost my own mother at a young age. She was also named after St Hildegard of Bingen, who was her patron saint.
Hildegard herself had remarkably healthy teeth well into old age. She was interested in natural approaches to health and shared many of her experiences with me.
When she introduced me to oil pulling, she explained that there was no need to use any particular oil. Linseed oil was often recommended, but she disliked its taste and pointed out how quickly it could become rancid. She preferred ordinary rapeseed oil, which she already had in her kitchen.
I decided to experiment with different oils myself.
Eventually, I settled on cold-pressed virgin coconut oil. I prefer its mild, pleasant taste and the way it feels in my mouth. It is solid at room temperature but melts almost immediately once I start swishing it.
And that's the oil I've continued using ever since.
How I Practise Oil Pulling
My routine is very simple.
In the morning, I put about half a teaspoon of solid virgin coconut oil into my mouth. It melts quickly, and I begin gently moving it around my mouth and between my teeth.
I do this while getting ready in the bathroom. It doesn't require any additional time because I'm already doing other things.
I usually do it before brushing my teeth, simply because that fits naturally into my morning routine.
Once I'm ready, I go outside to collect the newspaper and spit the oil out in the garden.
One practical detail is worth remembering: don't spit coconut oil into the sink. Coconut oil solidifies as it cools and can contribute to blocked drains.
Afterwards, I continue with my normal morning routine and have breakfast.
I don't make oil pulling into a complicated ritual. For me, the most important thing about a healthy habit is that it fits into everyday life.
Do I Practise Oil Pulling Every Day?
No, not anymore.
There have been periods when I practised oil pulling daily, but after more than twenty years, I've settled into a routine of once or twice a week.
Many instructions recommend doing it every day, often for 15–20 minutes. I don't believe every healthy habit needs to become a demanding daily obligation.
If you're interested in trying oil pulling, you might decide to practise it daily for a month to see whether you notice any changes.
Over the long term, however, a less frequent routine may be more realistic.
Personally, I prefer habits that I can maintain for decades rather than ambitious routines that I abandon after a few weeks.
What Exactly Is Oil Pulling?
Oil pulling is a traditional oral hygiene practice associated with Ayurveda, the ancient Indian system of medicine.
It involves placing edible oil in the mouth and gently moving it around the teeth and gums before spitting it out.
Traditionally, sesame oil has been widely used, although other oils, including coconut, sunflower and rapeseed oil, can also be used.
The practice is sometimes described as a way of removing bacteria and debris from the mouth.
The mechanical action of swishing oil may help loosen some material from the surfaces of the teeth. Certain oils also contain fatty acids that have attracted scientific interest because of their antimicrobial properties.
Coconut oil, for example, contains lauric acid, a fatty acid that has demonstrated antimicrobial activity in laboratory studies.
However, laboratory findings do not necessarily translate into measurable health benefits when coconut oil is used for oil pulling.
What Does Science Say About Oil Pulling?
Oil pulling has attracted scientific attention, particularly regarding its possible effects on oral bacteria, plaque and gum inflammation.
Some small clinical studies have reported improvements in plaque levels, gingival inflammation or certain bacterial measurements.
However, the available research has important limitations. Many studies involve relatively few participants, use different methods and last only a short time.
This makes it difficult to draw firm conclusions about the long-term benefits of oil pulling.
There is currently insufficient high-quality scientific evidence to establish oil pulling as an effective method for preventing cavities, treating gum disease or whitening teeth.
In particular, claims that oil pulling removes toxins from the body or cures systemic illnesses are not supported by reliable clinical evidence.
Professional dental organisations, including the American Dental Association, do not recommend oil pulling as a replacement for established oral hygiene practices.
Regular toothbrushing with fluoride toothpaste, cleaning between the teeth and appropriate professional dental care remain important for maintaining oral health.
Oil pulling is best regarded as an optional addition to oral hygiene, not a substitute for it.
Why I Prefer Coconut Oil
There are several reasons why coconut oil has remained my favourite after experimenting with different oils.
First, I genuinely enjoy its taste. This matters more than one might think when keeping oil in the mouth for several minutes.
Second, I like its consistency. A small amount of solid coconut oil is easy to measure, and it quickly becomes liquid in the warmth of my mouth.
Third, I appreciate that good-quality virgin coconut oil is a simple product without unnecessary additives.
I use ordinary food-grade, cold-pressed virgin coconut oil.
There is no need to buy an expensive product specifically marketed for oil pulling.
A Few Practical Considerations
Oil pulling should be gentle. There is no need to swish vigorously or strain your jaw.
Always spit the used oil out rather than swallowing it.
If you find oil pulling unpleasant, there is no reason to force yourself to continue. It isn't an essential part of dental hygiene.
Young children and anyone who has difficulty safely controlling or spitting out liquids should avoid the practice because of the risk of accidentally inhaling oil.
Oil pulling should also never be used to delay dental treatment when there is pain, bleeding, swelling or another sign of an oral health problem.
Why I've Continued for More Than 20 Years
I can't tell you what my teeth would look like today if I had never started oil pulling.
Perhaps they would be just as healthy and white. There is simply no way for me to know.
What I can say is that I'm happy with the condition of my teeth and gums, and oil pulling has been part of my life for more than twenty years.
It's inexpensive, requires no special equipment and fits easily into my morning routine.
And every now and then, when I take that little spoonful of coconut oil, I remember Hildegard, who introduced me to this habit so many years ago.