Oil pulling is a traditional Ayurvedic practice of gently moving oil through the mouth, usually in the morning before eating or drinking, as part of dinacharya—the daily rhythm of cleansing and self-care in Ayurveda. Sesame oil is the traditional choice, though coconut oil is commonly used today and has a lighter, more familiar taste. There isn’t much technique involved. The oil is slowly drawn around the teeth and gums for several minutes, then spit out.
The reasoning behind the practice is partly mechanical and partly rooted in Ayurveda’s traditional understanding of cleansing. As the oil moves through the mouth and between the teeth, it loosens debris, coats the tissues and mixes with substances present in the mouth; modern studies suggest that regular oil pulling may also help reduce certain oral bacteria, plaque and gum inflammation, although the research is still limited. Ayurveda has used the practice for centuries and traditionally attributes broader benefits to it. Those claims and the modern evidence aren’t always the same thing. Oil pulling is therefore better treated as an additional form of oral care rather than a replacement for brushing, flossing or regular dental care.
How to Oil Pull
Choose your oil. Sesame oil is the traditional Ayurvedic choice. Coconut oil is also commonly used, particularly for people who prefer its flavor.
Start with about a tablespoon. If that feels like too much, use a teaspoon instead. Use an amount that is comfortable to move around your mouth.
Swish gently. Move the oil around your mouth, drawing it between your teeth and along your gums rather than simply holding it in one place. Vigorous swishing isn’t necessary. A slow, steady movement is enough.
Give it a few minutes. Five minutes is a reasonable place to begin, and you can gradually work toward 15–20 minutes if you choose. Traditionally, oil pulling is done in the morning before eating or drinking. Don’t swallow the oil.
Spit the oil into the trash. Don’t spit used oil into the sink, shower or another household drain, where it can cool, collect inside the pipes and eventually contribute to a clog. A tissue or small disposable container works well.
Rinse and brush normally. Rinse your mouth with water, then continue with your usual brushing and oral-care routine.
Oil pulling is one of many small practices woven into the Ayurvedic morning. What makes dinacharya interesting is not that every ritual promises a dramatic result, but that ordinary care is given a regular place in the day. Oil pulling takes only a few minutes. Over time, it simply becomes another way of beginning the morning with attention.