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Oil Pulling Instructions


Congratulations on taking charge of your dental health! Oil pulling sounds weird, but it’s an effective procedure that clears away destructive bacteria hidden between your teeth and gums– the gateway to many health problems. In fact, a lot of research has discovered that bacteria and infection can enter the blood through the mouth, causing a whole host of health issues.

The most effective approach is to do the oil pull for a minimum of 30 days up to 60 days in a row. After that, hopefully you’ll be so addicted to your newly brightened teeth and pink gums, that you’ll make it part of your morning routine!!


Materials You Will Need

  • Organic cold-pressed sesame oil or coconut oil
  • Tongue scraper
  • For cleansing mouth afterwards: essential oil such as Tea Tree Oil or Neem Oil, food-grade hydrogen peroxide, Neem Bark, and a high quality fluoride-free organic toothpaste.


Cold-Pressed Oil


Make sure to use high quality, cold-pressed oil. Typically, your conventional oils are highly refined and cut with cheaper, degraded oils. Using this type of oil will not give you the optimal results you want. It’s worth the trip to your local health food store–just ask for organic, cold-pressed sesame or coconut oil.

Some protocols suggest that unrefined sunflower seed oil is just as effective. Although I’m biased when it comes to sesame oil, if you feel sunflower seed oil is more palatable, by all means give it a try. Just make sure you use organic and unrefined.


Let’s Get Pulling!

The Oil Pull is most effective when done first thing in the morning before food or drink. It takes 20-25 minutes start to finish. So make sure to adjust your morning routine. I usually prepare my tea and get my veggies ready for my morning juice. Time goes by quick when you stay busy.

  • For your rinse, add 1 drop of Tea Tree Oil or 2 drops of Neem Oil (can use both) in 3 oz. of water. Or use 1/2 tsp. hydrogen peroxide. Set aside.
  • Take 1 tablespoon of oil, put it in your mouth, tilt your chin up, and start swishing and pulling it through your teeth. Swish, pull, chomp, swish, pull, chomp.
  • Did I say swish, pull, chomp, swish, pull, chomp? Yes.
  • Do not gargle though! You don’t want to run the risk of swallowing the oil, because it contains bacteria.
  • You want to keep swishing, pulling, and chomping until the oil turns from clear and thick to a thin, white consistency. For some this may happen almost immediately. If so, spit it out and take some more oil. You want to do this for up to 15-20 minutes. I generally take the oil 2-3 times. Eventually, after your mouth has been cleared of harmful bacteria, the oil won’t turn white so quickly.
  • Because the oil contains a lot of bacteria, I recommend spitting it out in the toilet. If you choose to spit it out in the sink, make sure to sanitize it afterward.
  • Take your rinse and vigorously swish and spit until 2 oz. is used.
  • Next scrape your tongue, then use the remaining rinse to clear your mouth.
  • You may choose to brush your teeth or wait until after breakfast.


If the idea of swishing oil freaks you out, excites you or peaks your curiosity, I’d love to hear about it. Please, let me know your thoughts by leaving a comment below. And as always, if you’d like updates with more info like this, please join me at Facebook, Twitter, Pinterest and Instagram.

Bye-bye bacteria, hello healthy teeth and gums.  :mrgreen:




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  1. Oil pulling for 20 minutes or more also helps to pull oil soluble toxins from the blood stream as all the blood in the human body circulates through the tongue every 20 minutes. Great for detoxing as well as dental hygiene and teeth whitening. 🙂

    • Wow! I didn’t know the blood circulated through the tongue every 20 minutes! Thanks 🙂

  2. Hi! I just found your blog searching for grain soaking techniques. I’ve been oil pulling for a few months now, though not every day anymore. I like to add a drop of oregano essential oil or tea tree oil with the sesame oil, makes it taste less… oily…
    Anyway, am loving your blog!

  3. What is the differebce between cold pressed & expeller pressed?

    • Krista, cold pressed oil is obtained through pressing and grinding seeds, nuts and fruits with the use of stones or stainless steel presses. Although the friction does produce heat, the temperature cannot rise above 120 degrees. This ensures that the fatty acids and nutrients are not damaged. Expeller pressed oils are created from grinding and applying a lot of pressure. The temperature is not regulated and much more heat is created. Plant oils, especially nut and seed oils, are damaged through this process and the delicate polyunsatured fats oxidize. However, expeller pressing is better than the typical chemical extraction used to create most commercial oils. Manufacturers use hexane, a toxic solvent to extract the oil from the nuts and seeds. So you have damaged, altered oil laced with hexane. Not so good. I say it’s always best to pay a little more for cold pressed oils. 🙂

  4. You could presumably scrape your tongue before you start pulling? And after if needed? Thanks.

  5. Hi Kim!

    Your blog is absolutely wonderful. I’ve been oil pulling on and off for the past few months (the results have been stellar even though I don’t do it everyday!), and was recommended by people at my local apothecary shop that coconut oil is an alternative for people to use as well due to its antibacterial properties. I know it’s not the traditional oil used in Ayurvedic medicine, but then again, there wasn’t coconut oil around 2000 years ago in India! Just wanted to share for those who may wish to use another oil (the smell of sesame oil for too long makes me feel sick to my stomach and I have met people who experienced similar reactions). Thanks for all that you do!

    • Thank you for the nice compliment Chelsea, and thank you for sharing about the coconut oil. Yes, since it has antibacterial properties, coconut oil will definitely do the trick. I guess I should update this info in the post to give readers alternatives. Thanks for the reminder and happy oil pulling! 😀

  6. I can’t handle the texture of the oil in my mouth! Can I simply add a little water to it to make it easier to swish?

    • Kelly, I wish I could answer your question, but I’m not sure. Have you tried other oils? Coconut oil and sunflower oil work too.

  7. Hi Kim, I was wondering where do you store your sesame oil or coconut oil?
    I read some people would store them in the fridge…

  8. My main concern is that you recommend Neem oil in the final rinse…which is extremely toxic to humans, I don’t even use it on my organic plants any longer that bear anything edible. there are much safer rinses to finish a pull with, you are much safer rinsing with a food grade peroxide, or just warm water and brushing with an aluminum free baking soda. Leaves you squeaky clean and no toxicity danger.

    • Thank you for your input, Heather. I’ve been brushing my teeth with neem bark and rinsing with neem oil for years with no problems. As long as you don’t swallow the neem all is good. There are even brands of toothpaste with neem. However, I do agree there are other ways to rinse and will revise the list.

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