Oil Pulling With Gingelly Oil: What Ayurveda and Science Say

Oil pulling – swishing oil in the mouth for several minutes – is described in the Charaka Samhita as kavala (swishing) and gandusha (holding). Gingelly (sesame) oil is the traditional oil, with coconut oil a modern alternative.

How to do it

1. First thing in the morning, before eating or brushing, take about a tablespoon of chekku nallennai.
2. Swish gently around the mouth and between teeth for 10–15 minutes. Do not gargle and do not swallow.
3. Spit into a bin (not the sink – oil clogs pipes). Rinse with warm water, then brush as usual.

What the evidence shows

Small clinical studies have found that oil pulling with sesame oil reduces plaque and gingivitis scores and lowers counts of Streptococcus mutans, the bacteria linked to cavities, with results comparable to chlorhexidine mouthwash in some trials. The mechanism is likely mechanical – oil emulsifies and traps bacteria – plus the mild antibacterial effect of sesame lignans.

What it is not

Oil pulling does not whiten teeth dramatically, does not “detox” the body and does not replace brushing, flossing or dental check-ups. Treat it as a supplementary habit.

Why unrefined oil

Refined oil is stripped of the sesamol and sesamin that give gingelly oil its antioxidant character. Use a pure, unrefined chekku oil you would be happy to cook with.

Start with five minutes and build up. Many people find it easiest to do while showering or preparing breakfast.