For thousands of years, people across India have begun their mornings with a ritual that modern science is only now beginning to understand — oil pulling, or Gandusha.
A spoonful of sesame or coconut oil swished gently in the mouth before sunrise, followed by cleansing and meditation — this was not just a hygiene practice, but an act of holistic wellness.

Fast forward to today’s world of antibacterial mouthwashes and electric toothbrushes — oil pulling seems almost mystical. But research over the past two decades has taken a closer look at this ancient Ayurvedic habit.
Can something so simple really reduce oral bacteria, improve gum health, and freshen breath?
Let’s separate ancient wisdom from scientific fact.

What Is Oil Pulling, Really?

Oil pulling (Gandusha or Kavala Graha) is an Ayurvedic oral detox practice.
Traditionally, a tablespoon of sesame or coconut oil is swished in the mouth for 10–15 minutes before spitting it out.
According to Ayurveda, this daily routine balances the doshas, strengthens teeth and gums, and draws out toxins (“ama”) from the oral cavity.

Modern dentistry translates this into biochemical terms: oil pulling acts as a natural antimicrobial rinse — trapping bacteria, reducing plaque formation, and improving oral mucosal health.

The Science Behind Oil Pulling

In 2008, researchers from Dr. Karuppiah and Dr. Rajeshwari’s study published in the Indian Journal of Dental Research found that oil pulling significantly reduced Streptococcus mutans, one of the main bacteria responsible for dental caries (tooth decay).

Another 2016 randomized controlled trial published in the Journal of Clinical and Diagnostic Research (JCDR) compared oil pulling with chlorhexidine (a gold-standard mouthwash).
The results?
Oil pulling with coconut oil was equally effective in reducing plaque and gingival scores, with no side effects like staining or taste alteration that come with chlorhexidine.

Oil molecules, due to their lipophilic (fat-loving) nature, bind to the lipid layers of bacterial cell membranes, helping “pull” bacteria and toxins out of the mouth — hence the term oil pulling.

Coconut Oil vs. Sesame Oil: Which Is Better?

Both oils have proven benefits — but they act differently.

• Coconut oil contains lauric acid, known for its anti-inflammatory and antimicrobial properties. It’s especially effective against Candida albicans (a fungus causing oral thrush) and Streptococcus mutans.
• Sesame oil, the traditional Ayurvedic choice, is rich in antioxidants like sesamol and sesamin, which protect gums from oxidative stress and inflammation.

A 2015 comparative study from Nagarajappa et al. found coconut oil slightly more effective in reducing bacterial counts and improving gum health — making it a modern favorite among dentists who endorse oil pulling.

Fresh Breath and Fewer Bacteria: The Practical Gains

Chronic bad breath (halitosis) often arises from volatile sulfur compounds (VSCs) produced by oral bacteria.
Oil pulling reduces these VSCs by decreasing bacterial load and improving salivary flow.
In fact, a 2011 study in the Journal of Indian Society of Pedodontics and Preventive Dentistry noted a marked improvement in breath freshness and reduced oral malodor among participants who practiced oil pulling daily for 14 days.

The gentle swishing also stimulates salivary enzymes, improving digestion and maintaining the oral pH at a neutral, healthy level — a subtle, holistic link between oral and gut health that both Ayurveda and modern science agree upon.

What Oil Pulling Can (and Can’t) Do

What it can do:
Reduce harmful oral bacteria and plaque
Improve gum health and reduce bleeding
Minimize bad breath naturally
Support saliva production and oral detoxification

What it can’t do:
Replace brushing or flossing — mechanical cleaning remains essential
Whiten teeth dramatically (it may mildly brighten due to plaque reduction)
Cure systemic diseases — claims that oil pulling “detoxes the body” are not medically proven

Dentists suggest viewing oil pulling as a complementary oral care practice, not a replacement for standard dental hygiene.

How to Practice Oil Pulling (The Correct Way)

Step-by-step guide:

1. Take 1 tablespoon of cold-pressed coconut or sesame oil.
2. Swish it gently around your mouth for 10–15 minutes. Do not gargle.
3. Spit the oil into a tissue or bin — never into the sink (it can clog pipes).
4. Rinse your mouth with warm water.
5. Brush your teeth as usual.

Best time: Early morning on an empty stomach.
Frequency: 3–5 times a week for maintenance; daily for therapeutic benefit.

The Bigger Picture: Oral Health as a Reflection of Systemic Health

The connection between oral hygiene and overall wellness is becoming clearer each year.
Chronic oral inflammation is now linked to cardiovascular issues, diabetes, and even cognitive decline.
In that sense, oil pulling’s anti-inflammatory, antioxidant, and microbiome-supporting benefits align beautifully with holistic preventive care.

Ayurveda saw the mouth not just as a separate organ, but as the gateway to internal harmony.
Modern science calls it the oral–systemic axis — but the message is the same: taking care of your mouth nurtures the rest of your body.

Oil pulling is not a trend — it’s a timeless bridge between tradition and science.
Done correctly, it complements your brushing routine, protects your gums, and reconnects you with an ancient rhythm of self-care that modern living often forgets.

So tomorrow morning, before reaching for your toothbrush, pause for a moment.
Pour that spoon of oil, swirl it gently, and let 15 mindful minutes remind you — true health begins in the mouth.

References :
1. Effect of oil pulling on Streptococcus mutans count in plaque and saliva using Dentocult SM Strip mutans test: a randomized, controlled, triple-blind study
2. Effect of coconut oil in plaque related gingivitis – A preliminary report
3.Comparing the Effect of Coconut Oil Pulling Practice withOil Pulling Using Sesame Oil in Plaque‑Induced Gingivitis:A Prospective Comparative Interventional Study