Oil pulling

The first step in my daily routine.

Part of my Wellbeing Toolbox.

• Anna’s Wellbeing Tool: Oil pulling — my go-to for morning freshness, oral health, and a simple ritual that starts my day with intention.

  
  

• What it is: A traditional oral hygiene practice with roots in ancient Ayurveda, involving swishing oil in the mouth to clean the teeth and gums.

  
  

• Practitioner needed: No — done at home, on your own.

  
  

• How it works: The practice involves swishing oil around the mouth for several minutes. According to Ayurvedic tradition, this is believed to help remove impurities from the mouth. Some researchers suggest the process may also help reduce oral bacteria and plaque, though the exact mechanisms are still being studied. Scientific research on oil pulling is limited. Some small studies have found improvements in measures such as plaque buildup and oral bacteria, but the evidence remains limited. This article reflects my personal experience with the practice, not a claim about its effectiveness.

  
  

• What it can help with: Bad breath, gum health, a feeling of oral freshness, and general mouth hygiene.

  
  

• Technique used: Swishing oil (I use organic linseed oil) in the mouth for about 10 minutes, then spitting it out and brushing as usual.

  
  

• Who it’s not for: Not a replacement for regular dental care or treatment of existing gum disease. If you have any oral health concerns, check with a dentist first. Avoid swallowing the oil, and stop if you experience jaw discomfort from extended swishing.

  
  

• How it helps me: Gives me a sense of freshness and cleanliness in my mouth, and feels like a simple, low-effort ritual with a noticeable effect.

  
  

• How often I use it: Every morning, sometimes also in the evening.

  
  
  
  

My Experience

My parents are fans of alternative medicine, and I first heard about oil pulling from them as a kid. At some point as an adult, I started paying closer attention to how I felt when I woke up — and realized that even after brushing my teeth, my mouth didn’t feel as clean as I wanted it to. That’s what led me to start oil pulling regularly. Now, I miss it if I can’t do it for some reason.

My routine: I put a tablespoon of oil in my mouth and swish it around while doing something else, like preparing breakfast. After about 10 minutes, I spit it out, brush my teeth, and scrape my tongue to finish the routine.

After trying several oils — olive, coconut, and others — I’ve found that I personally prefer organic linseed oil (I use the Allnatura brand, for anyone in Germany).

Sometimes I also pull oil in the evening, especially after a heavy meal or drinking alcohol. It leaves a pleasant feeling in my mouth overnight. When I skip it, I often notice that my mouth feels drier during the night, and I don’t sleep quite as well. Whether the two are connected, I can’t say for sure — but it’s a pattern I’ve noticed over time.

I’ve kept the habit going while traveling, too. During a two-week trip to France, I brought a full bottle of oil and used it all. In Peru, I picked up a local oil instead, and it worked just as well.

Disclaimer: This post is based on my personal experience and should not be taken as medical advice. Always consult with a dentist or healthcare professional if you have any oral health concerns.

Annather view.