How to Oil Pull for Oral Health + 2 Recipes

If you’ve ever swished coconut or sesame oil around in your mouth first thing in the morning, you’ve already dipped your toes into the Ayurvedic practice of oil pulling. I’ve been using this technique for years, and it’s one of those daily rituals I keep coming back to—for fresh breath, healthy gums, lymph drainage, and that clean-mouth feeling that just feels good!

In Ayurveda, oil pulling is considered an important part of dinacharya, or daily self-care. The idea is that by swishing oil in your mouth, you help get rid of food debris, and nourish the soft tissues of the mouth. I love how something so simple can feel both grounding and effective, particularly when paired with herbs that promote oral health.

The History & Benefits of Oil Pulling

Oil pulling might seem like a wellness trend these days, but it’s anything but new. This concept has deep roots in Ayurveda, India’s traditional system of medicine that dates back more than 3,000 years. In the Ayurvedic texts, oil pulling is referred to as kavala (swishing) or gandusha (holding oil in the mouth), and it is recommended not only to support the teeth and gums, but also as a way to support the health of the entire body.

According to Ayurvedic philosophy, the mouth is a mirror of overall health. Daily routines such as tongue scraping, drinking warm water in the morning, and oil pulling are all designed to clear ama—or built-up stagnation—from the body and restore balance to the system. Ayurvedic texts even associate regular oil pulling with voice quality and better sleep.

Because the mouth and jaw have a lot of lymphatic vessels running through them, oil pulling also gently encourages lymph drainage in the head and neck. This can support clearer sinuses, ease facial tension, and promote a sense of lightness around the eyes and forehead. It’s a subtle practice, but over time, I’ve found it really helps me feel more open and clear, especially during sniffle season or on mornings when I wake up feeling congested.

Of course, what I like most about oil pulling is how it bridges the ancient and the modern. While it comes from a long-standing tradition, it still fits beautifully into a contemporary wellness routine. Once you experience how good your mouth feels afterward, it’s easy to make it part of your day-to-day activities.

How to Oil Pull

If you’re new to oil pulling, don’t worry; there’s nothing complicated about it. It’s as basic as it sounds: swish oil in your mouth, spit it out, and rinse. But like many traditional self-care practices, it’s the consistency and intention that make the difference.

Directions:

1. Start first thing in the morning, before eating or drinking anything. This is when your mouth has had time to gather bacteria and build up overnight—perfect timing for clearing it all out.
2. Put about 1 tablespoon of oil into your mouth. I typically use coconut or sesame oil. 
3. Swish the oil around for 5–10 minutes. I know that sounds like a long time, but once you get in the habit, it goes by quickly. I usually do it while watering plants, unloading the dishwasher, or sitting on my front porch looking at the sky.
4. Swish the oil all through your mouth, being aware of moving from one side to the other. It is easy to just lose track and swish in one place, but you want to make sure to also swish in the corners of your mouth. 
5. Do not swallow the oil. It’s full of all the gunkyou’re trying to remove, so definitely spit it out when you’re done. I spit mine into the compost to avoid clogging the sink.
6. Rinse your mouth with warm water and brush your teeth as usual.
   
   

Herb-Infused Oil Pulling Recipes

Infusing your oil pulling blend with herbs can take it to the next level. I like to add herbs that support oral health—especially ones that are astringent or just feel refreshing in the mouth. Peppermint and clove are two of my favorites. They’re easy to work with, widely available, and both have a vast history of use in oral care.

Below are two recipes for making your own herbal-infused oil at home. Choose the one that speaks to you or try both and rotate them throughout the week.

Ingredients

Peppermint-Infused Coconut Oil (Cooling)

• 1 cup organic fractionated coconut oil (MCT)
• 1 Tbsp. dried organic peppermint leaf
  
  

Clove-Infused Sesame Oil (Warming)

• 1 cup organic sesame oil
• 1 tsp. organic clove powder
  
  

Directions

1. Combine the oil and your chosen herb in a heat-safe glass jar placed in a warm water bath or on the top of a double boiler.
2. Keep the mixture warm—but not hot—for 1 to 2 hours to allow the herbs to infuse. Keep your eye on the water level and add more water if needed.
3. Strain the oil through a cloth into a clean jar.
4. Let cool, then cover with a lid, label it, and store in a cool, dark place.

Here’s to a Happy Mouth!

Oil pulling is one of those things that feels small but adds up over time. With just a few ingredients and a few mindful minutes each day, you're giving your mouth the kind of attention it deserves and tapping into a tradition that has stood the test of time.

Want to learn more from Kami?

You Can Find Her at KamiMcBride.com!

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