Is Oil Pulling Legit? Answers Inside

Oil pulling is trending once again after 5,000 years of low-key usage, but the question on everyone’s mind is “Is Oil Pulling Legit?” Since it’s been around for thousands of years, one can assume that it’s not a simple fluke with no legitimate benefits. Let’s talk about it. 

What is Oil Pulling?

is oil pulling legit?

Oil pulling is an Ayurvedic healing method that dates back up to 5,000 years. We’ll discuss the process in more detail later in this article, but to keep it simple, you’ll want to swish a particular oil in your mouth for about 5-15 minutes before brushing your teeth. Oil pulling is experiencing a resurgence as more people are beginning to discover this powerful form of oral detoxification. When trying to establish “is oil pulling legit?“, it is important to understand two essential truths.

Truth #1

Brushing alone is not enough to remove fat-soluble toxins from your teeth.

Truth #2

Oil pulling provides a solution.

Oil pulling benefits extend far beyond the mouth itself. The body is filled with toxins as a result of poor diet, insufficient exercise, and stress from all walks of life.

Oil pulling enables the salivary glands to detoxify the mouth, which we know is a safe haven for toxins. 

Oils You Can Use to Receive Oil Pulling Benefits

There are a few different types of oil you can use for oil pulling, but here are a few of the main ones:

  1. Coconut Oil: At this point, there has been a significant amount of research done on coconut oil pulling and its benefits. People are in love with it. While it’s a great choice for oil pulling, it is not considered the most effective if used by itself.
  2. Sesame Seed Oil: Many of the studies on oil pulling used Sesame Seed Oil, and it’s the same oil that was originally used by Ayurvedic practitioners, which makes it a reliable oil to perform this ancient tradition.
  3. Sunflower Seed Oil: Similar to coconut oil, this oil has gained a lot of fans over time, and it is also considered an effective pulling oil, but it is not considered the most effective when used by itself.
  4. Pulling Oil Solution: Not all pulling oils are created equal. We know this particular blend is powerful and effective because we know exactly which oils went into it, and more importantly, why these oils were chosen. 

This blend contains:

    1. Sesame Seed Oil
    2. Sunflower Seed Oil
    3. Coconut Oil
    4. Peppermint Essential Oil

The Peppermint essential oil was added due to its antibacterial properties as well as flavouring to make oil pulling more enjoyable. If you love Peppermint, you can add a few drops to your mixture to maximize oil pulling benefits and add a mintier taste. 

The Ancient History of Oil Pulling

We have several ways to assess oil pulling benefits, but 5,000 years ago…not so much. What they did have 5,000 years ago was a holistic health science known as Ayurveda. Oil pulling was documented as a powerful healing technique in early Ayurvedic texts, and its legacy continues today.

These ancient practitioners spoke of oil pulling as a technique to prevent bleeding gums, dry throat, cracked lips, weak teeth, and even jaw pain.

They weren’t all about Coconut Oil pulling though. Their go-to oils, according to ancient texts, were Sunflower Oil and Sesame Seed Oil.  

5 Evidence-Based Oil Pulling Benefits

is oil pulling legit?

So what exactly are the benefits?

Maybe wishing oil between your teeth doesn’t sound like your ideal morning routine. After you read the following benefits, you may quickly change your mind.

1. Decreases Plaque Formation

If you love plaque, don’t try oil pulling; it could ruin your dreams of winning a Guinness World Record for most plaque accumulated during a lifetime. All kidding aside, there was a microbiological study carried out to assess the impact of oil pulling on plaque, gingivitis, and colony-forming bacteria. The study found that it was effective in reducing plaque if practiced daily for 15-20 minutes for 45 days.

Is oil pulling legit? You tell us!

2. Helps Prevent Plaque-Induced Gingivitis

Oil pulling dramatically decreases the possibility of getting Gingivitis. This is based on multiple studies, including the one mentioned above. However, one great study focused on plaque-induced gingivitis

3. Prevents Tooth Decay

Have you ever heard of Streptococcus mutans? It sounds gross, right? Well, it’s in your mouth. To put it briefly, these S. mutans are among the most significant bacterial contributors to tooth decay. During one study, the level of S. mutans was significantly reduced after just two weeks of oil pulling. Tooth decay, meaning the slow collapse of your tooth enamel, is no joke. It could lead to dental issues that require extensive (and expensive) treatment, and we’ve also heard it’s not fun.  

4. Supports Oral Hygiene

Would you ask someone to see the studies proving toothbrushing’s benefits before brushing your teeth? For the most part, we just do it because we realize it’s essential to maintaining oral hygiene. Based on several studies, oil pulling makes for an excellent addition to oral hygiene. This was demonstrated in the same microbiological study mentioned earlier. Read about it here.

5. Gets Rid of Bad Breath

Now, this is a bonus. Did you know there is a scientific name for bad breath? It’s called “breath malodor.” There’s your word to use at a party this weekend. Because of all the benefits that come with oil pulling, it actually leads to fresher breath. There was a legitimate study done on this by five researchers in a randomized controlled pilot trial with 20 adolescent subjects. Among other significant findings, this study revealed that oil pulling is effective at getting rid of the dreaded “breath malodor.” Pretty sure the couple below just finished oil pulling. 

How Oil Pulling Works

When you swish oil around in your mouth, it “pulls” the bacteria hiding in your gums and corners of your mouth that the toothbrush can’t access. There’s a collaborative effort between your saliva and the pulling oil that works to pull toxins out of their respective crevices.

The mouth is a gateway to your body, so “pulling” bacteria out of your mouth can significantly reduce your chances of getting sick. This is one of the most significant oil pulling benefits. For more details, check out this video. 

How to Perform Oil Pulling

is oil pulling legit?

The most popular technique of oil pulling involves placing the pulling oil in the mouth and then swishing the oil around for 5-15 minutes.

When you first try oil pulling, you’ll probably get a sore jaw by about the 5th minute, and that’s normal! It’s best to start slow. One great strategy is to start by oil pulling for about 3 minutes a day, and try to go for a little bit longer every day. You can even turn it into a personal challenge to get the most oil pulling benefits.

Here’s a super quick video on how to do it! 


During oil pulling, be absolutely sure that you don’t swallow the oil. Not just because you’re not supposed to swallow the oil itself, but also because that oil is now packed with the mouth’s toxins, the very things you’re trying to get rid of.

We’re used to brushing our teeth and spitting into the sink, but since we are using a pulling oil to detoxify our mouths, it’s best we split it into the toilet bowl or the trash. The reason is that our sink is not designed to handle oil. It could cause clogging, which we all know is never fun. 

Here’s a great blog on the top 5 common mistakes people make when oil pulling

Final Thoughts

We can’t un-know the fact that our mouths are safe havens for toxins, but oil pulling provides an excellent solution to that problem. Oil pulling is not hard, and it has a ton of benefits. While we focused on 5 evidence-based benefits, there are plenty of people who swear by oil pulling for a variety of other benefits, including whiter teeth, body detoxification, clear and radiant skin, and even increased energy. Studies are now clarifying the fact that oil pulling is not just some hipster fad, but rather an effective way to fight plaque, gingivitis, tooth decay, and our favorite…malodor. Is oil pulling legit? Yes, absolutely. The studies prove it. 

Guru Nanda carries an excellent pulling oil, which is available in both single and 3 pack options.  

Will you try oil pulling?

  1. Yes! I’m always up for having a cleaner mouth.
  2. Maybe. It seems a little weird.
  3. No. I don’t know what I would do without bacteria and plaque.
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