Let me be honest – I was seriously skeptical when my hygienist first mentioned oil pulling. Swishing oil around in my mouth for 20 minutes each day? It sounded like another health fad that would fizzle out in a few months. But after battling persistent bad breath that even prescription mouthwash couldn’t tackle, I was desperate enough to try anything.
My dental history isn’t something I’m proud of. Years of coffee addiction, inconsistent flossing (who’s with me?), and a sweet tooth had left me with some stubborn plaque buildup and mild gingivitis. My dentist had been warning me for years, but it wasn’t until my partner subtly pushed a mint toward me during a movie date that I realized things had gotten bad.
So there I was, standing in my bathroom on a Monday morning, staring dubiously at a jar of coconut oil and wondering if I was about to waste the next month on some ancient practice with no scientific backing. The big question facing me was simple: should I do oil pulling before or after brushing? The internet was split on this, with passionate advocates on both sides.
I decided to turn my morning routine into a personal experiment. For 30 days, I would oil pull consistently – 15 days before brushing and 15 days after brushing – and document everything. No shortcuts, no excuses. Just one normal guy trying to figure out if this Ayurvedic practice could actually improve my dental health or if it was all just snake oil (pun totally intended).
Understanding Oil Pulling: Ancient Practice vs. Modern Science
Before diving headfirst into my experiment, I wanted to understand what I was getting myself into. Oil pulling (or “kavala” or “gundusha” as it’s traditionally called) isn’t some new-age health trend – it’s an ancient Ayurvedic dental technique that’s been practiced in India for thousands of years. Basically, it involves swishing oil in your mouth to pull out toxins and bacteria. Pretty straightforward, right?
The traditional practice used sesame oil, but coconut oil has become the modern favorite because of its pleasant taste and antimicrobial properties. Something about the lauric acid in coconut oil is supposed to be particularly effective at killing bacteria, including the ones that cause bad breath and tooth decay.
Here’s where things get interesting (and where my skepticism started to crack a little). While researching, I discovered that several small scientific studies have actually shown some benefits to oil pulling. One study found that oil pulling with coconut oil reduced plaque and gingivitis similarly to chlorhexidine mouthwash – but without the nasty side effects like staining and altered taste that made me hate my prescription mouthwash.
I also learned that oil pulling works through a process called saponification – the oil mixes with saliva and turns into a soap-like substance that can reduce bacteria adhesion to teeth. When I read that, it started to make a bit more sense. It’s not magic; it’s chemistry!
But the real controversy seemed to center around timing – should you oil pull before or after brushing? Traditional Ayurvedic texts apparently suggested doing it first thing in the morning, before brushing. The logic was that you want to remove toxins and bacteria that accumulated overnight before brushing them into your gums.
Modern dentists, however, often suggest oil pulling after brushing because the oil might create a barrier that prevents fluoride in toothpaste from reaching your teeth. Some dentists even suggested doing it at a completely different time of day from brushing.
With conflicting advice from traditional wisdom and modern dental science, I realized my experiment comparing before vs. after brushing might actually be contributing something useful to the conversation. If nothing else, I’d know what worked better for me personally.
My 30-Day Experiment Setup: Before vs. After Brushing
I’m a bit of a nerd when it comes to personal experiments, so I set up a proper protocol for my 30-day oil pulling journey. I wanted to make this as scientific as possible (though obviously, with a sample size of one – me – we’re not exactly talking peer-reviewed research here).
For consistency, I chose refined coconut oil for my experiment. While unrefined has more antimicrobial properties, I couldn’t stand the coconut taste first thing in the morning. The refined version still contains the beneficial lauric acid but with a more neutral flavor. I measured out exactly one tablespoon each time – enough to be effective but not so much that my mouth felt uncomfortably full.
I divided my experiment into two phases:
- Days 1-15: Oil pulling BEFORE brushing
- Days 16-30: Oil pulling AFTER brushing
Each day, I recorded several factors in my notes app:
- Breath freshness (subjective scale 1-10, sometimes with verification from my brutally honest roommate)
- Teeth appearance (using bathroom lighting and the same mirror daily)
- Gum condition (checking for redness, sensitivity, or bleeding)
- Overall mouth feel (freshness, cleanliness, etc.)
- Any side effects or observations
The actual process was consistent throughout: I took the tablespoon of oil, put it in my mouth, and swished it around for 20 minutes (timed with my phone). I’ll be honest – those first few days, 20 minutes felt like an ETERNITY. I paced around my apartment, checked emails, and found any distraction possible to make the time pass. The oil would start out solid at room temperature but quickly melt in my mouth.
The key technique I learned was to swish gently – not the aggressive swishing you might do with mouthwash. That just leads to tired jaw muscles and potential TMJ issues (learned that the hard way on day 2). Instead, I used gentle movements, pushing the oil through my teeth and around my mouth slowly.
After 20 minutes, I’d spit the oil into the trash can (NEVER down the sink – unless you enjoy calling plumbers to fix oil-clogged pipes). The once-clear oil would now be milky white, which was both fascinating and disgusting. This was apparently the oil mixed with saliva and – hopefully – all those bacteria that were causing my problems.
For the first 15 days, I’d then brush normally with my regular toothpaste. For the second 15 days, I reversed the order – brushing first, then oil pulling. I also rinsed with warm water after oil pulling in both phases.
I was committed to being as objective as possible, though I’ll admit I really wanted this to work. My bathroom cabinet graveyard of failed dental products was getting embarrassingly large.
First 15 Days: Oil Pulling Before Brushing Results
The first few days of oil pulling before brushing were… interesting. Day one was awkward – I gagged twice and couldn’t make it past 10 minutes. The texture of the oil was totally foreign in my mouth, and my brain kept saying “you’re drinking oil, what is WRONG with you?” By day three, though, I’d gotten used to the sensation and could make the full 20 minutes while getting ready for work.
Around day five, I noticed my first potential benefit – my morning breath seemed less offensive. Normally, I wake up with what my ex used to call “dragon breath,” but it seemed less intense. I was still brushing afterward, so I couldn’t be sure if it was the oil pulling or just my imagination.
By the end of week one, I started noticing that my teeth felt smoother throughout the day. You know that slick feeling your teeth get after a professional cleaning? I was getting a mild version of that. When I ran my tongue across my teeth, they didn’t have that fuzzy feeling they sometimes get by afternoon.
The most surprising change came around day ten. I’m a coffee drinker (3-4 cups daily), and my teeth have always shown it. But I swear I was seeing a slight whitening effect – not dramatic, but noticeable to me. My roommate said she couldn’t tell a difference, but when I compared to old selfies, I could see a subtle change.
My gums also seemed less irritated. I’ve always had sensitive gums that occasionally bleed during brushing, especially along the gumline of my lower front teeth. By day 14, I noticed this had decreased significantly. When I brushed after oil pulling, I rarely saw that telltale pink in the sink.
The downsides? For one, it’s TIME-CONSUMING. Twenty minutes every morning is a significant commitment. I had to wake up earlier to fit it into my routine. Some mornings when I was running late, it was tempting to skip. The other issue was taste fatigue – by day 15, I was pretty tired of the whole experience. The results were promising, but was it worth the daily time investment?
Interestingly, I found that oil pulling before brushing left a slight residue on my teeth that my toothbrush then removed. My mouth felt clean after completing both steps, but there was definitely a film before brushing. I wondered if this was actually a good thing – maybe the oil was drawing out impurities that brushing then removed?
Next 15 Days: Oil Pulling After Brushing Results
Switching to oil pulling after brushing for the second half of my experiment felt strange at first. I’d gotten used to the reverse order, and this new routine meant rearranging my morning sequence.
The immediate difference I noticed was the taste. Oil pulling after brushing meant the minty freshness of my toothpaste mixed with the oil, creating a weird but not unpleasant experience – kind of like those mint-infused coconut products. The minty taste also made the 20 minutes slightly more tolerable.
By day 18 (three days into the new routine), I noticed my teeth didn’t feel quite as smooth throughout the day compared to the first phase. There was a subtle difference, but my teeth seemed to get that “fuzzy” feeling again by late afternoon. I wondered if brushing first was somehow making the oil less effective at cleaning between my teeth.
However, I did notice my breath stayed fresher longer when oil pulling after brushing. This became particularly evident around day 22, when I had a lunch meeting and didn’t have a chance to brush afterward. My breath remained fresh much longer than it typically would have – something my lunch companion probably appreciated!
The whitening effect seemed about the same whether I oil pulled before or after brushing. I didn’t notice any additional whitening during the second phase, but the subtle improvements from the first phase seemed to maintain.
One interesting development during this phase was how my gums responded. Oil pulling after brushing actually seemed to cause more sensitivity rather than less. I have a theory about this – maybe the brushing was irritating my gums slightly, and then the oil pulling was exacerbating that irritation? It wasn’t painful, just a bit uncomfortable.
Another downside of this order: oil pulling after brushing seemed to negate that “fresh from the dentist” feeling that brushing normally gives. I missed that clean, minty sensation that normally motivates me to brush in the first place. Instead, my mouth just felt… oily. Not unclean, but not as satisfying.
By day 30, I was definitely ready for my experiment to end. While I’d seen some benefits, the time commitment of oil pulling remained a significant drawback regardless of when I did it. Twenty minutes is a long time in a busy morning routine!
Comparing Results: Which Approach Worked Better?
After my 30-day experiment, it was time to compare results and see whether oil pulling before or after brushing emerged as the clear winner. The answer wasn’t as straightforward as I’d hoped, with each approach showing different benefits.
For plaque reduction and that smooth-teeth feeling, oil pulling before brushing was the clear winner. My teeth consistently felt cleaner throughout the day during that phase. I think there’s logic to this – the oil pulls bacteria and particles from places brushing might miss, then the brushing removes both the normal plaque AND the oil residue containing the trapped bacteria.
For fresh breath longevity, however, oil pulling after brushing took the prize. My breath stayed noticeably fresher throughout the day during the second phase of my experiment. Perhaps the oil created a kind of protective coating after brushing that prevented new bacteria from quickly colonizing?
In terms of gum health, oil pulling before brushing showed better results. My gums were less irritated and showed less bleeding during that phase. During the after-brushing phase, I occasionally noticed minor sensitivity that wasn’t present in the first phase.
For whitening effects, both approaches seemed roughly equivalent. I noticed a slight whitening during the first phase that maintained but didn’t particularly improve during the second phase. This suggests that oil pulling does have some whitening benefits regardless of when you do it, but they plateau after the initial improvement.
The convenience factor is subjective and depends on your morning routine. I personally found it easier to oil pull first thing while checking emails and getting ready, then brush right before leaving for work. This gave me the fresh breath I wanted for my commute. When I reversed the order, I often felt like I wanted to brush again after oil pulling because I missed that minty freshness.
One unexpected finding was how oil pulling affected my snacking habits. When I oil pulled after brushing, I was less likely to snack in the morning – I didn’t want to “waste” the clean feeling. This wasn’t an intended outcome of my experiment, but it was a welcome side effect for my waistline!
Based on all these factors, if I had to choose one approach to continue, I would personally select oil pulling before brushing. The improved gum health and smoother teeth feeling throughout the day outweighed the slightly less long-lasting fresh breath for me. However, I can see why someone might prefer the opposite order if breath freshness is their primary concern.
Unexpected Benefits and Side Effects I Experienced
Beyond the dental benefits I was tracking, I experienced some unexpected effects during my 30-day oil pulling experiment that I hadn’t anticipated.
The most surprising benefit was a reduction in my seasonal allergies. I started this experiment during spring when my allergies typically flare up, but I noticed less congestion in the mornings. After researching, I found some alternative health practitioners believe oil pulling can reduce systemic inflammation. While I’m not sure about that claim, there may be something to the connection between oral bacteria and respiratory issues.
Another unexpected effect was increased salivation throughout the day. I typically have a somewhat dry mouth (probably from those 3-4 daily coffees), but after about two weeks of oil pulling, I noticed I wasn’t reaching for my water bottle as frequently. This improved salivation continued regardless of whether I oil pulled before or after brushing.
On the less pleasant side, I experienced some mild jaw fatigue during the first week. Twenty minutes of even gentle swishing is a workout for muscles you don’t normally use that intensively! This side effect disappeared after about 10 days as my jaw muscles apparently strengthened.
I also noticed an unexpected digestive effect. Despite being careful to spit out all the oil, I suspect some residual amount was being swallowed. During the first phase, I occasionally experienced mild digestive discomfort about an hour after oil pulling. This wasn’t painful, just a slight uneasiness. Interestingly, this didn’t happen during the second phase when I brushed first, perhaps because the brushing removed more oral bacteria before I started oil pulling.
One effect that surprised me was how oil pulling changed my perception of sweet foods. After oil pulling (in either phase), sugary foods tasted almost too sweet for the first few hours. My morning banana suddenly tasted like candy. This actually led to me reducing my sugar intake somewhat, which can only be good for dental health!
I also found that oil pulling made me more mindful about my overall oral hygiene. The daily time commitment made me more aware of my mouth in general, which led to more consistent flossing and more attention to what I was eating. This psychological effect might actually be as beneficial as the oil pulling itself.
A few friends commented that my skin looked better, particularly around my chin and mouth area. While this could be coincidental, there are claims that oil pulling helps clear skin around the mouth by reducing bacterial load that might affect adjacent skin. I’m not entirely convinced, but it was an interesting observation from multiple people.
Finally, I noticed that oil pulling seemed to reduce my morning caffeine needs. I typically head straight for the coffee maker upon waking, but the routine of oil pulling first thing disrupted this pattern. By the end of the experiment, I found I could delay my first coffee by an hour or more without the usual withdrawal headache. Was this due to better hydration? The placebo effect? I’m not sure, but it was a welcome change.
Practical Tips for Oil Pulling Success from My Experience
If you’re considering trying oil pulling yourself, let me share some practical advice from my month-long journey that might save you some frustration:
Start with just 5 minutes and work your way up to 20. My first few attempts at going directly to 20 minutes were miserable, and I nearly gave up. Five minutes is manageable for beginners, and you can add a minute each day until you reach the full duration.
The type of oil really does matter. I started with regular coconut oil but switched to fractionated (liquid) coconut oil after the first week because it was more convenient than waiting for solid oil to melt in my mouth. Some people prefer sesame oil for its stronger taste, but I found it too intense. Try different types to see what works for you.
Temperature affects the experience dramatically. Room-temperature oil can be unpleasant if your room is cold. I started slightly warming my oil by placing the container in warm water for a minute before use. Not hot – just warm enough to be comfortable. This small change made the experience much more tolerable.
Multitasking is essential unless you enjoy standing around doing nothing for 20 minutes. I would oil pull while showering, checking emails, making the bed, or choosing clothes for the day. Having a distraction makes the time pass more quickly.
If you gag easily (like I do), breathe through your nose and focus on swishing very gently at first. The gagging reflex diminishes with practice. Also, using slightly less oil than recommended (maybe 2 teaspoons instead of a tablespoon) can help until you get used to the sensation.
Be prepared for the “detox” effect that some people report. During my first week, I noticed my tongue had a thicker coating than usual in the mornings. This eventually cleared up, but it was temporarily worse before it got better.
Don’t skip the final rinse! After spitting out the oil, rinsing with warm salt water helps remove any remaining oil and bacteria. I found this step crucial for feeling completely clean, regardless of whether I oil pulled before or after brushing.
Set an actual timer rather than checking the clock. Nothing makes 20 minutes feel longer than checking the time every 30 seconds! I would set my phone timer and then ignore it until it went off.
Stick with it for at least two weeks before judging results. The benefits weren’t immediately obvious for me, and I nearly quit after the first week. The most noticeable improvements began around day 10-12.
Be mindful of where you spit the oil. I ruined a bathroom trash can liner by spitting directly into it without tissue paper. The oil can also create a film on your sink if you spit there. I started spitting into paper towels or tissues and then disposing of them.
If you have dental work like crowns or fillings, check with your dentist first. I have a few fillings and noticed no issues, but some people report that extensive oil pulling can potentially affect certain types of dental work.
Finally, be consistent with your timing. I found that oil pulling at the same time each day (for me, first thing in the morning) helped establish it as a habit rather than a chore. When I tried doing it at random times, I was more likely to skip it.
My Final Verdict: Is Oil Pulling Worth It?
After 30 days of consistent oil pulling – testing both before and after brushing – I’ve reached some conclusions about this ancient practice. Is it worth the time and effort? Well, that depends on what you’re hoping to achieve.
For bad breath concerns, oil pulling does seem to help. My breath freshness improved noticeably during the experiment, particularly when oil pulling after brushing. If halitosis is your primary concern, this might be worth the time investment – especially if commercial mouthwashes haven’t worked for you.
For teeth whitening, the effects were present but modest. I saw a slight improvement in whiteness, especially in the first two weeks. However, it wasn’t dramatic enough that others immediately noticed. If you’re expecting dramatic whitening like commercial treatments provide, you’ll be disappointed. But for a gentle, natural approach to removing some surface stains, it does have some merit.
For gum health, I experienced noticeable benefits. The reduction in sensitivity and bleeding was significant for me, especially when oil pulling before brushing. If you have mild gingivitis or sensitive gums, this might be the most compelling reason to try oil pulling.
The time commitment remains the biggest drawback. Twenty minutes daily is substantial – that’s over 120 hours per year if you maintain the habit! For many people (myself included), this makes daily oil pulling unsustainable long-term.
My personal decision moving forward is to adopt a modified approach: oil pulling 2-3 times a week rather than daily, and doing it before brushing based on my results. This compromise gives me most of the benefits with a more manageable time investment.
Is oil pulling going to replace regular brushing and flossing? Absolutely not. Is it going to revolutionize your dental health overnight? No. But as a supplementary practice to standard oral hygiene, it does appear to offer some legitimate benefits. Just don’t expect miracles.
What surprised me most about this experiment was how it increased my awareness of my overall oral health habits. The intentionality of adding this practice made me more consistent with brushing and flossing, more aware of what I was eating, and more attuned to my mouth’s condition generally. That meta-benefit alone might justify trying it.
If you’re considering oil pulling, I’d recommend giving it a two-week trial before deciding if it’s right for you. And based on my experience, try oil pulling before brushing first – it seemed to offer the most comprehensive benefits in that sequence.
Have you tried oil pulling? I’d be curious to hear if your experience was similar to mine or completely different. And if you have any questions about my 30-day experiment, feel free to ask in the comments!
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