How to Oil Pull for Naturally White Teeth

how to oil pull

How to Oil Pull to help whiten teeth and improve health! This one health practice has a dozen health benefits. Here’s how you do it the right way.

This age-old remedy involves using natural substances, like oil, to clean and detoxify teeth and gums. It can help to whiten teeth naturally, among many other benefits, and using certain oils can assist in keeping harmful bacteria in the mouth at bay.

Oil pulling simply involves swishing oil – often coconut or sesame – around your mouth for up to 20 minutes to improve oral health. Just like the Oil Cleansing Method, the oil helps draw out and remove toxins without affecting teeth or gums.

While there is definitely more research needed to determine any scientific backing to oil pulling, I’ve personally noticed the benefits. In my research I found many testimonials online from people who’ve experienced benefits, too, such as whiter teeth, improved skin conditions, reduction in headaches, improvements in arthritis, hormonal imbalances, asthma, liver problems, infections, and more.

I’ve been doing oil pulling for a few months now, and my personal experience with it is improved oral health; less plaque and whiter teeth with less sensitivity.

At the very least, oil pulling can be quite beneficial and has no downside as long as quality oil and ingredients are used; a high enough quality to eat. It must also be done correctly. Which leads me to…

Before we get started in learning how to oil pull – if you like what you’re seeing, subscribe to my email newsletter at the bottom of the page to keep up to date on the latest recipes, DIYs, gardening and health tips I share!!

benefits and uses of coconut oil
benefits and uses of coconut oil
benefits and uses of coconut oil

How to Oil Pull

The concept is incredibly simple. It’s so simple you’ll read this and go, “Is that it?

It involves swishing up to one tablespoon of oil (coconut or sesame) around the mouth for 20 minutes, spitting it out (do not swallow it!) and rinsing well. It’s recommended that the best time to oil pull is in the morning, before eating or drinking anything. However, it can be done before each meal if needed for more severe infections or dental problems.


*Make sure all ingredients are of high quality.

To make:

  1. Combine all the ingredients together in a small bowl and mix together well.
  2. Pour mix into a glass container for storage. Use first thing in the morning, swishing up to one tablespoon of the mixture in your mouth.

How to Oil Pull (Step-by-step)

  1. Put up to one tablespoon of oil into your mouth. Organic sesame oil is traditionally used in oil pulling, and is also the most studied for use in oil pulling, but organic coconut oil works too.
  2. Swish for 20 minutes. This allows enough time to break through plaque and remove bacteria, but not long enough that the body starts re-absorbing the toxins. The oil will start to double in volume during this time as saliva builds up in the mouth. At first, it can be difficult to make it the full 20 minutes, so start out by swishing for around 5-10 minutes and just build up from there.
  3. Spit oil into the garden. Especially if you have a septic system… The oil may harden and thicken over time, which can clog the pipes. Don’t swallow the oil as it’s full of bacteria and toxins.
  4. Rinse well with warm water. I swish water around my mouth a few times to remove any remaining oil.
  5. Brush well. I follow-up by brushing my teeth with a remineralising toothpaste or tooth powder to remove any remaining oil residue.

If allergic to coconut oil or coconut products, avoid using coconut oil in this way. Sesame oil is a great option, just make sure it’s organic.

Avoid using any high Omega-6 or chemically created oils like vegetable oil, canola oil, soybean oil, corn oil, etc.

how to oil pull
benefits and uses of coconut oil
benefits and uses of coconut oil

Oil pulling tutorial

As always, this is not personal medical advice and we recommend that you talk with your doctor before trying or using any new products. I am not a doctor. All opinions expressed are my own personal thoughts and feelings of the products mentioned. Check with your doctor or health practitioner if you are uncertain about trying out any of the products, recipes or tips mentioned in this post.

Have you tried oil pulling before? What was your experience? Share in the comments below.

Lots of love,

🖤 Vanessa


Wells, Katie. Oil Pulling Benefits: How to Use Coconut Oil for Healthy Teeth. Wellness Mama. Retrieved from

What is oil pulling and how does it improve oral health?. (June 12, 2019). Biome. Retrieved from

Link, Rachael, MS, RD. (July 1, 2017). 6 Benefits of Oil Pulling — Plus How to Do It. Healthline. Retrieved from

Gunnars, Kris, BSc. (May 2, 2018). Oil Pulling With Coconut Oil Can Transform Your Dental Health. Healthline. Retrieved from

Gál, Kat. (November 21, 2018). Benefits of oil pulling with coconut oil. Medical News Today. Retrieved from

Kumar L. Shanbhag, Vagish. (June 6, 2016). Oil pulling for maintaining oral hygiene – A review. NCBI. Retrieved from

I Tried Oil Pulling for (Almost) a Week: Here’s What Happened. (Updated: November 9, 2017). Fashionista. Retrieved from

Oakley, Colleen. (Reviewed: June 4, 2014). Should You Try Oil Pulling?. WebMD. Retrieved from

Oil Pulling 101: How to Oil Pull & the Science Behind It. (Updated: 2021). Banyan Botanicals. Retrieved from

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