Oil Pulling: Does It Really Work?
What is oil pulling?
Oil pulling is an ancient practice that involves swishing oil around your mouth before brushing your teeth. Traditionally sesame oil was used, but today many people prefer coconut oil because of its pleasant taste and naturally occurring antimicrobial properties.
While it may seem like a simple wellness trend, oil pulling has been practised for centuries as a way to support oral hygiene and overall health.
Why does oral health matter?
When we think about gut health, we often focus on the stomach or intestines. But your digestive journey actually begins in your mouth.
Every time you chew, your saliva begins breaking down carbohydrates while also signalling the rest of your digestive system to prepare for food.
Your mouth is also home to hundreds of different species of bacteria. Many of these bacteria are beneficial, but when they become out of balance they may contribute to:
Bad breath
Plaque build-up
Gum irritation
Tooth decay
Poor oral health
Looking after your mouth is one of the first steps towards supporting your digestive health.
What are the benefits of oil pulling?
While more research is still emerging, studies suggest oil pulling may help support oral health by:
Reducing bacteria in the mouth
Freshening breath
Reducing plaque build-up
Supporting healthy gums
Leaving your mouth feeling clean and refreshed
It's important to remember that oil pulling should complement your normal oral hygiene routine, not replace brushing, flossing or regular dental check-ups.
Why coconut oil?
Coconut oil has become one of the most popular oils for oil pulling because it contains lauric acid, a fatty acid with antimicrobial properties.
It's also:
Pleasant tasting
Easy to use
Solid at room temperature but melts quickly in the mouth
Widely available
How to do oil pulling
It's simple!
Place approximately 1 tablespoon of coconut oil into your mouth.
Swish it gently around your mouth for 5–10 minutes. As you get used to it, you can gradually increase this to around 10–20 minutes.
Do not swallow the oil.
Spit the oil into the bin rather than the sink, as coconut oil can harden and block your pipes.
Brush and floss your teeth as normal.
Many people like to do oil pulling first thing in the morning before eating or drinking.
Can oil pulling help with bad breath?
Bad breath can have many causes, including:
Poor oral hygiene
Dry mouth
Gum disease
Certain foods
Smoking
Tonsil stones
Sinus infections
Digestive issues such as reflux
Oil pulling may help improve bad breath when bacteria in the mouth are contributing to the problem. However, if your bad breath is persistent, it's worth investigating the underlying cause rather than simply masking the symptom.
What Could Bad Breath Be Telling You?
While bad breath often starts in the mouth, it can be a sign that something deeper is going on.
If you're brushing, flossing and looking after your oral health but still struggle with persistent bad breath, it may be worth investigating your digestive system.
Some possible digestive contributors include:
Acid reflux
Stomach contents travelling back up the oesophagus can leave a sour taste or unpleasant odour in the mouth. Reflux isn't always caused by excess stomach acid, so it's important to understand what's driving your symptoms.
Poor digestion
If food isn't being broken down efficiently, it may contribute to bloating, gas and changes in breath odour. Supporting healthy stomach acid and digestive function may be an important part of the picture for some people.
SIBO (Small Intestinal Bacterial Overgrowth)
When bacteria grow in the small intestine where they shouldn't, they ferment food and produce gases. Many people with SIBO experience bloating, abdominal discomfort and, in some cases, unpleasant breath.
Constipation
Your body is designed to eliminate waste every day. When waste sits in the bowel for longer than it should, it can contribute to bloating, discomfort and, for some people, changes in breath odour.
Gut microbiome imbalances
An imbalance in your gut bacteria may contribute to digestive symptoms such as bloating, food intolerances and altered digestion. While bad breath isn't always caused by the gut microbiome, it can sometimes be one piece of the puzzle.
Looking at the whole picture
If bad breath is ongoing, don't just focus on covering it up. Looking at your oral health and your digestive health may help uncover what's really going on.
At Gut Recovery Centre, we take a whole digestive system approach. Whether your symptoms stem from your mouth, stomach, small intestine or large intestine, understanding the cause is the first step towards finding the right support.
Our favourite coconut oil
At Gut Recovery Centre, we love keeping wellness simple.
That's why we stock organic coconut oil, perfect for oil pulling as part of your morning routine.
It's available both in the clinic and through our online store, making it easy to add this simple habit to your daily routine.
Looking after your gut starts in your mouth
One of the biggest messages we're sharing throughout Know Your Gut is that your digestive journey doesn't start in your stomach—it starts in your mouth.
Looking after your oral health is one small habit that may support your digestive health, and oil pulling is an easy practice that many people enjoy adding to their morning routine.
If you're looking for simple ways to support your gut health, our team is always happy to help.