When I went to the dentist in Brazil for a cleaning earlier this year, my dentist was surprised to see that my teeth had no plaque or tartar – even after a year and a half without an appointment. It was in the meantime that I started practicing oil pulling, an Ayurvedic ritual that I adopted out of sheer curiosity and which worked. When I told her about it, her answer was straightforward: "Whatever you're doing, keep doing it!"

So I decided to share my experience with this simple and powerful practice here.

What is Oil Pulling?

Oil pulling is an ancient Ayurvedic medicine technique that consists of swishing oil around in the mouth, fasting, for 5 to 20 minutes. The idea is to remove toxins, strengthen the gums, balance the oral microbiota and support the health of the whole body.

Which oils to use?

The most commonly used are:

• Coconut oil (my favorite: organic and cold-pressed, with a pleasant taste and antimicrobial action);
• Sesame oil (traditional in Ayurveda);
• Sunflower oil (less common today, but also effective).

I use coconut oil and add drops of essential oils with antiseptic properties such as mint, clove, tea tree or cinnamon to soften the oil, especially in winter when the room temperature is colder. With the heat in Brazil, this wasn't even necessary because the oil was already naturally liquid!

Important: If you are going to add any essential oils to coconut oil, do so with caution, as essential oils are very concentrated.

Benefits of Oil Pulling

There aren't a significant number of scientific studies on oil pulling, but the few that do say so:

• Reduction of bacterial plaque;
• Improves bad breath;
• Prevention of gingivitis;
• Reduction of bacteria such as Streptococcus mutans (related to caries);
• Anti-inflammatory and antifungal action (especially with coconut oil).

Sources: Study 1, Study 2, Study 3, Study 4.

Reported by practitioners and Ayurveda:

• General detoxification of the body;
• Healthier skin (less acne, eczema);
• Relieves headaches and sinusitis;
• Less mucus production and allergy symptoms;
• Mental clarity and digestive improvement.

Although not all the benefits have been proven by science, I can clearly see that my oral hygiene has improved since I started practicing.

How to practice oil pulling (step by step)

1. On an empty stomach, take 1 tablespoon of oil (or 1 teaspoon to start with);
2. Gently swish the oil between your teeth;
3. Hold for 5–20 minutes. (I use this time to make the bed and get ready for the gym);
4. Spit in the garbage can, not the sink (the oil can harden and clog the drain);
5. Rinse your mouth with warm water and brush your teeth afterwards.

I also do it at night, but I reverse the order: brushing → flossing → oil pulling. But I've heard many dentists recommend doing it the other way around (oil pulling → flossing → brushing). Try it out and see what works for you.

Important precautions

• Don't swallow the oil! It will be full of toxins and bacteria;
• It is not a substitute for brushing or flossing;
• Start with 5 minutes and work your way up;
• If you have dentures or braces, consult your dentist first.

Extra tip: Xylitol in oil

Another thing I usually do is add 1 tablespoon of xylitol to the oil. It is a natural sweetener, found in health food stores or online, which helps to:

1. Inhibit bacteria that cause caries: o Streptococcus mutans can't metabolize it;
2. Stimulate saliva: helps lubricate and remineralize teeth;
3. Balance the pH of the mouth: makes the mouth less acidic;
4. Reduce cavities: especially in children, according to studies that indicate a significant reduction with 5-10g/day of xylitol in 3 to 5 doses.

⚠️ Important:

• Very high doses can cause gastrointestinal discomfort;
• Keep xylitol far away from your dog as it is toxic and can be fatal. Our dog Pokie almost died in 2024 after eating cake with xylitol (but that's a story for another post...);
• Many toothpastes already contain xylitol. Be careful not to overdo it.

Oral health is general health

Oral health goes far beyond a beautiful smile. The mouth is where everything starts: digestion, speech and even our social contact. Problems such as gingivitis and cavities don't just affect the teeth – they can influence the heart, brain and metabolism. That's why taking care of your mouth is a practical and important way of taking care of your whole body.

If you also enjoy experimenting with natural practices and observing their effects, oil pulling could be a good addition to your routine. I'm a fan – and so is my dentist, apparently.

With a smile,

Note: This content is based on my experience and does not replace the advice of a dentist.