Quick answer: oil pulling means swishing about a tablespoon of oil, often coconut oil, around your mouth for 5 to 20 minutes, then spitting it into the trash and brushing as usual. Many people like it as part of a morning routine. It is an add-on, not a replacement for brushing, flossing and dental visits, and research on it is still limited.

Oil pulling comes from traditional Ayurvedic practice and has become popular again. If you want to try it, here is how to do it safely and how it fits with the basics.

What oil pulling is

You take a spoonful of edible oil, move it around your mouth and through your teeth, and spit it out. Coconut oil is popular because of its mild taste. Sesame and sunflower oils are also used. Some products blend oils with botanical extracts.

How to oil pull, step by step

1. Measure 1 tablespoon (start with 1 teaspoon if you are new). Coconut oil is solid below about 76°F; it melts in your mouth in seconds.
2. Swish gently, pushing and pulling the oil between your teeth. Do not gargle.
3. Time it. Start with 5 minutes and build up to 10–20 if comfortable.
4. Spit into the trash, not the sink. Oil can solidify and clog pipes.
5. Rinse with warm water.
6. Brush your teeth as normal with fluoride toothpaste.

Never swallow the oil; it contains whatever you have pulled from your mouth.

When to do it

Most people oil pull first thing in the morning, before brushing. That is also when breath is often at its worst; our guide to bad breath in the morning explains why. Do it while you shower or make breakfast so the time passes quickly.

What does the research say?

Small studies have looked at oil pulling and oral bacteria, but the evidence is limited, and dental organizations do not recommend it as a replacement for standard care. The proven basics remain the ones the NHS lists: brushing twice a day, cleaning your tongue and between your teeth, and regular check-ups (NHS – Bad breath). Think of oil pulling as a personal preference that may make your mouth feel fresher.

Tips for beginners

• Too much oil? Use less; a teaspoon is fine.
• Jaw tired? Swish slowly and relax your cheeks.
• Gag reflex? Tilt your head slightly forward and keep the oil at the front.
• Hate the texture? Try a lighter oil or a ready-made pulling oil blend.

Who should skip it

Talk to your dentist before oil pulling if you have dental work that could loosen, an allergy to coconut or the oil you plan to use, or difficulty swallowing. Children should not oil pull, because of the risk of swallowing.

Coconut oil vs ready-made pulling oils

Plain coconut oil is cheap and easy. Ready-made blends are liquid at room temperature and often add plant oils for flavor. NOURI makes a Twelve Botanical Organic Pulling Oil if you prefer a ready-to-use option.

Oil pulling in a full breath routine

1. Oil pull (5–20 min).
2. Brush 2 minutes, floss, and clean your tongue (see tongue scraper vs brushing).
3. Drink water during the day.
4. Optional: a daily supplement such as the NOURI Three-Source Breath Formula, taken as directed on the label.

For the full picture of what causes bad breath, start with our complete guide to bad breath causes and solutions.

Common oil pulling mistakes

• Using too much oil. A large mouthful is hard to swish and can make your jaw ache. Start small.
• Swishing too hard. Gentle movement is enough.
• Swallowing the oil. Always spit it out.
• Spitting into the sink. Coconut oil can harden and block drains; use the trash.
• Skipping brushing afterwards. Oil pulling is not a substitute for fluoride toothpaste.
• Expecting dramatic results. Treat it as part of a routine, not a fix for dental problems.

A one-week starter plan

• Days 1–2: 1 teaspoon for 5 minutes, then brush.
• Days 3–4: 1 teaspoon for 8–10 minutes.
• Days 5–7: up to 1 tablespoon for 10–15 minutes if comfortable.

Notice how your mouth feels, and stop if you have any irritation. If you have ongoing bad breath, sore gums or toothache, see a dentist instead of relying on oil pulling.

Keep the basics first

Whatever you decide about oil pulling, the NHS basics stay the same: brush twice a day with fluoride toothpaste, clean between your teeth, clean your tongue daily and see your dentist regularly. Oil pulling sits on top of those habits, never instead of them.

FAQ

How long should you oil pull? Start with 5 minutes and build up to 10–20 minutes if comfortable.

Should I brush before or after oil pulling? After. Spit the oil, rinse, then brush with fluoride toothpaste.

Can oil pulling replace brushing? No. It can be an add-on, but brushing, flossing and dental check-ups remain essential.

Can I oil pull every day? Many people do. Stop if you notice irritation and ask your dentist.

Where should I spit the oil? In the trash, not the sink, to avoid clogged drains.

This article is general information, not medical or dental advice. If bad breath lasts for weeks, see a dentist or doctor. Check with a healthcare professional before starting any supplement, especially if you are pregnant, take medication or have a medical condition.

Related guides: Bad breath causes and solutions · Tongue scraper vs brushing your tongue · Oil pulling with coconut oil · Bad breath in the morning · Bad breath from the stomach