Oil Pulling (aka oil swishing) is a practice of putting sesame oil in your mouth and swishing it around, as you would with mouthwash. The point of this is to be vigorous so that the oil is pulled through the spaces between your teeth.

Oil pulling is safe, simple, inexpensive, and gentle. It is done at home. Contemporary studies show that it reduces oral inflammatory conditions such as gingivitis. It is also useful in addressing TMJ.

Sesame seeds are very high in calcium, which is beneficial for bone tissue, teeth, and the gums of your mouth. (This is why I recommend organic untoasted sesame oil over coconut oil.)

Oil Pulling offers many benefits to those who practice it. It is low risk and is appropriate to do during all stages of life.

  • reduced gum inflammation
  • reduced bad breath
  • improved receding gums
  • reduced tooth sensitivity
  • improved tooth whitening
  • fewer cavities

Oil Pulling is very effective at pulling bits of food out from the nooks and crannies of your mouth. I’ve personally had oil pulling loosen popcorn hulls from my gums that I didn’t even know were there.

How to Do Oil Pulling

You vigorously swish 1 Tbsp. (ie: a soup spoon full) of sesame oil around the mouth, pulling the oil through the spaces between you teeth. Do this for 15–20 minutes in the morning before eating or drinking anything. When you are done, spit the oil out. During the time that the oil is in the mouth, it emulsifies with the saliva and goes from being thick and oily to watery and thin. This is when you spit the oil out. Ideally, oil pulling is done daily; the beneficial effects are cumulative.

A Note of Caution

Even though the oil emulsifies while it is being pulled, you are still spitting out oil. For the long-term well-being of your plumbing, you might spit the oil out in your yard where the microbes in the soil can break it down with ease and without clogging pipes. If you don’t have a yard, spit the oil into a container that you will be throwing out, anyway (such as a plastic bottle). When the container is full, put the lid on, and throw it out.

If you want to read more, you can check out Bruce Fife’s book “Oil Pulling.”