Benefits Of Oil Pulling and How To Whiten Teeth With It

Oil pulling has been used for hundreds of years to promote good oral health. It has also gained popularity from its benefits of whitening the teeth. Aside from that, oil pulling is great for bad breath, tooth decay, and helps prevent harmful bacteria. In this post, I’ll show you exactly how to incorporate oil pulling into your daily regimen so you can have a brighter smile. 

coconut oil and essential oil in bathroom

Disclaimer: This is not medical advice and is not intended to treat or cure. The statements in this article have not been approved by the FDA. Please consult with your dentist and/or healthcare provider to know what’s best for you. 

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I remember when I first met my husband, he was more into natural health than I was. He suggested that I start oil pulling because because I was having several issues with my sinuses. I had no idea what I was doing, I remember microwaving the coconut oil before putting it in my mouth. Boy oh boy, if only I knew that is not at all what you have to do haha! Now we no longer own a microwave and put the spoonful of coconut oil in our mouths un-melted. 

While the texture of coconut oil is weird at first, it does end up melting in your mouth and you’re able to swish it around easily. Natural remedies like oil pulling have so many health benefits and can be super cost effective as well. I’m all for doing things that are cost effective but have a huge impact on my overall health. 

Why Oil Pulling?

Oil pulling derived from ancient Indian folk remedy as an ancient practice a long time ago. It’s the act of swishing oil in your mouth for 10-30 minutes several times a day to remove bad bacteria. Similar to using mouthwash, just slightly thicker and very cost effective. The swishing of the oil is said to pull the harmful toxins out of the mouth and dissolves in the oil. Which is why it’s important to spit the oil out when done. Oils such as coconut oil, sesame seed oil, castor oil, & olive oil have all been common in the process of oil pulling. Some will say vegetable oil but I would stray away from that since they are processed pretty harsh and can cause inflammation. I personally love and use coconut oil because of its anti-microbial benefits from the lauric acid in it. The taste also isn’t as off putting as the other oils. 

coconut oil with gold spoon and essential oil

Benefits of Oil Pulling 

There are studies of scientific evidence that report oil pulling as an effective way to:

  • Reduce plaque buildup 
  • Decrease risk of gum disease 
  • Reduce Gingivitis
  • Whiten teeth
  • Freshens breath
  • Support the immune system

 Who doesn’t love the idea of whiter teeth? Especially when it can be established naturally without harmful chemicals. Oil pulling is a great way to super charge your dental health and give you a nice beautiful white smile. You’ll see positive results fairly quickly too! I noticed when I consistently oil pulled every night for 20-30 minutes I saw a decrease in plaque build up and my teeth were definitely brighter. 

I also find it has helped me anytime I feel like a cold is coming on. It aids in pulling mucus from the sinuses and gets the lymphatics moving in the teeth. It’s great for supporting the immune system during cold and flu season.

What You Need To Oil Pull

I personally like to add essential oils on top of my coconut oil. This helps to give even more antimicrobial and antibacterial properties. My favorite oil to add is from Orawellness, it’s called HealThy Mouth Blend. It contains organic cinnamon leaf oil, organic peppermint leaf oil, organic spearmint leaf oil, organic clove bud oil, organic myrrh oil, organic Manuka oil and organic jojoba oil. It’s incredibly good for reversing gum disease, preventing cavities, decreasing plaque formation, and killing bad bacteria in the mouth. You can also put it in water and use as a mouth wash in the mornings. It’s very versatile! 

  • 1 Tablespoon of Coconut Oil, I prefer organic like this one. (or any of the oils I’ve mentioned previously)
  • 2-3 drops of HealThy Mouth Blend Oil (or any essential oil you have on hand. Peppermint, clove, or cinnamon are all great for the oral microbiome)
  • *You can use 1 teaspoon of coconut oil if you have a smaller mouth or if your children will oil pull. A small amount of oil still goes a long way!
healthy mouth blend from ora wellness and coconut oil

How To Oil Pull

It’s really quite simple. Take your coconut oil with your healthy mouth blend and swish it in your mouth for 10-30 minutes then spit out. CAUTION: do not swallow and do not spit coconut oil in your sink or toilet when you are done. The coconut oil will harden and can clog your drains. I like to spit mine out either in the trash can or outside. Bottom line, be careful when using coconut oil and protect your drains! 

Once you spit out the milky white liquid, it’s best to rinse your mouth so you don’t swallow the oil. The oil will be full of the bad bacteria and/or food particles so you don’t want to swallow any of that. I like to brush my teeth after I oil pul. You can oil pul once a day 3-7 days a week. 

When me and my husband were working on reversing cavities and remineralizing our teeth, we oil pulled every single day. My husband would do it first thing in the morning but I preferred to oil pull while taking a bath. There’s no wrong time to oil pull, just do what’s easiest for you! We noticed a dramatic difference in plaque buildup as well as the appearance of our teeth. My teeth were significantly whiter then before. 

oil pulling benefits chart

Oil pulling is a great way to maintain your oral health and keep a healthy immune system. Have you oil pulled before? Which oil do you like to use? Let me know in the comments below!


  1. Wow, I never thought about this and didn’t know this was even a thing. Thanks for sharing! Who would have thought 😮

  2. Such great information! I was looking into adding this to my morning routine after my mother-in-law told me she does it. Thanks for sharing!

  3. Emily, I love how you explained the step-by-step process of oil pulling, Emily. It’s really helpful for beginners who want to try it for teeth whitening. Thank you for sharing this informative article.

  4. I’ve heard about the myriad of benefits of oil pulling, but your breakdown of the process and the science behind it is incredibly informative.

    The idea of not only improving oral health but also naturally whitening teeth is intriguing! I’m curious to know what oil do you prefer using – coconut, sesame, or another option?

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