Oil Pulling: A Simple Ritual for Whole-Body Wellness
- Natalie McGovern
- Oct 28
- 4 min read
What Is Oil Pulling?
Oil pulling is an ancient Ayurvedic practice that involves swishing oil (traditionally sesame or coconut) in the mouth for several minutes, then spitting it out. It helps draw out impurities, balance oral microbiome health, and support the body’s natural detoxification processes.
My Experience With Oil Pulling
I was first introduced to oil pulling while studying Ayurveda at The Southwest Institute of Healing Arts. I noticed the benefits immediately, and it’s been a part of my regular self-care and detox routine ever since. As someone who isn’t a big fan of going to the dentist and does not use fluoride, the oral health benefits alone make it worthwhile. The positive effects go far beyond a healthy smile and this blog is going to share some of the benefits.
Modern research supports what Ayurveda has taught for centuries. Oil pulling can help the body detoxify, reduce inflammation, and support overall wellness.
🌸 What Modern Research Shows
🧪 Reduces harmful bacteria: Studies show oil pulling can significantly lower Streptococcus mutans, one of the main bacteria that cause plaque and tooth decay, often performing as well as traditional mouthwash.
💧 Supports detox pathways: The gentle swishing action stimulates saliva production and lymphatic flow, helping your body naturally flush out toxins and metabolic waste.
🌺 Reduces inflammation: Emerging research suggests oil pulling may lower inflammation in both the mouth and body, contributing to clearer skin and improved vitality.
🧘♀️ Enhances overall wellness: Ayurveda teaches that the mouth is a gateway to the rest of the body. Keeping it clean and balanced supports digestion, immunity, and energy flow throughout the system.
I like to think of oil pulling as more than an oral hygiene practice. It’s a grounding, mindful ritual that connects your body’s natural detox systems from the inside out.
Top Benefits of Oil Pulling
🦷 1. Promotes Oral Health
Reduces harmful bacteria such as Streptococcus mutans, which contribute to plaque and tooth decay.
Freshens breath by removing odor-causing bacteria and toxins.
Whitens teeth naturally by lifting surface stains without harsh chemicals.
Supports gum health and may reduce bleeding or inflammation associated with gingivitis.
Balances the oral microbiome, fostering healthy bacteria that protect the mouth.
🌿 2. Aids Detoxification
The mouth is one of the body’s main entry points for toxins and pathogens.
Oil binds to toxins, microbes, and heavy metals in the mouth and lymphatic tissue.
By spitting out the oil, you remove these substances before they enter deeper into the body.
Many report clearer skin, improved digestion, and better overall vitality over time.
💧 3. Supports the Lymphatic System
Gentle swishing stimulates salivary glands and lymphatic drainage in the head and neck.
Encourages circulation and the body’s natural cleansing pathways.
Complements other detox rituals like dry brushing and castor oil packs.
🌺 4. Enhances Overall Wellness
Regular practice can reduce the overall toxic load on the body.
Promotes a clean, balanced mouth environment that supports healthy digestion and immunity.
May help alleviate sinus congestion and jaw tension when done mindfully.
Encourages a daily self-care rhythm of calming, grounding, and intentional living.
🧘♀️ 5. Beauty & Skin Benefits
Many find that oil pulling contributes to a brighter complexion and clearer skin.
This is thought to result from less toxin reabsorption and improved lymphatic flow.
Reduced inflammation in the body often translates to healthier-looking skin.
🌼 6. Supports Whole-Body Health Connections
Oral health impacts more than just the mouth because it’s deeply connected to systemic wellness.
Poor oral health has been linked to heart disease, hormonal imbalance, digestive issues, and autoimmune conditions.
Oil pulling supports the oral-body connection naturally, without chemicals or synthetic additives.
Best Oils to Use for Oil Pulling
Coconut oil – Antimicrobial, soothing, and light in flavor. Choose organic, cold-pressed, unrefined (virgin) coconut oil for the purest quality and to avoid additives or chemical processing. This type of oil retains more of its natural lauric acid, which has strong antibacterial properties.
Sesame oil – The traditional Ayurvedic choice, known for its warming and deeply detoxifying qualities. Look for organic, untoasted sesame oil that’s labeled “cold-pressed” to maintain its nutrient integrity.
Sunflower oil – Mild in taste and great for beginners. As with all oils, opt for organic and cold-pressed varieties to ensure the highest purity and effectiveness.
(Optional: Add a drop of peppermint or clove essential oil for freshness. Always choose high-quality, food-grade essential oils such as doTERRA or Young Living.)
How to Practice Oil Pulling
Measure: Use 1 teaspoon to 1 tablespoon of oil.
Swish: Gently move the oil around your mouth for 5–15 minutes (up to 20 for advanced users). Do not swallow.
Spit: Discard the oil into the trash (avoid the sink to prevent clogging).
Rinse: Follow with warm water or a saltwater rinse.
Brush: Finish with a natural toothpaste or gentle brushing.
Repeat: Practice 3–5 times a week for best results.
Pro Tips for a Successful Oil Pulling Routine
Do it first thing in the morning on an empty stomach.
Combine with tongue scraping and warm lemon water for a full oral detox routine.
Stay consistent as results build gradually with regular practice.
Final Thoughts: Oil Pulling for Mindful, Natural Wellness
Oil pulling is one of those rare rituals that bridges ancient wisdom and modern science. It’s simple, inexpensive, and profoundly grounding offering benefits that reach far beyond a cleaner mouth.
Whether you’re looking to detoxify, boost skin health, or add a calming moment to your morning, oil pulling is a beautiful way to support whole-body wellness the natural way.
If you’re interested in learning more about holistic detox methods and natural approaches to managing chronic pain and illness, be sure to subscribe to the blog and explore my other wellness articles.
To take the next step, schedule a Discovery Call to discuss how we can design a personalized plan tailored to your unique health goals.
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