Tongue scraping and oil pulling fight bacteria and bad breath

last updated on April 22, 2026

Tongue scraping and oil pulling have always been part of the Ayurvedic morning routine. They are also becoming increasingly popular in the Western world. Their positive effects help with bad breath and sensitive gums.

The essentials at a glance: What is oil pulling?

---

Read more on the topic:

• What is Ghee? Effects, Application, and Production
• Regulating the Nervous System with Ayurveda: 4 Tips
• Ayurveda for Migraines: 5 Helpful Tips
• Ayurvedic Skincare: 10 Tips for Beautiful Skin
• Ayurveda Detox: How Ayurvedic Cleansing Works!

---

Oil Pulling: Origin and Significance in Ayurveda

Oil pulling is already described in the Charaka Samhita, the oldest Ayurvedic textbook. It lists numerous ailments that regular oil pulling is said to help with. These include relieving headaches, improving bleeding gums, and reducing bad breath.

In Ayurveda, the mouth is much more than just the entrance for food intake. It is considered a mirror of the entire body. The tongue is viewed as a reflex zone through which all internal organs are connected to the oral system. This means: according to Ayurvedic understanding, a healthy oral cavity also supports the well-being of the entire organism.

In German-speaking countries, oil pulling became known primarily through the Ukrainian doctor Dr. Fedor Karach, who presented the method at a medical congress in the 1990s. Since then, it has established itself as a firm part of holistic health routines. Here at the Sonnhof, it is also practiced as a daily morning ritual.

What Does Oil Pulling Do? What Science and Studies Say

According to Ayurvedic tradition, the oil binds toxins, harmful bacteria, and metabolic waste (so-called Ama) from the oral cavity. These are then eliminated when spitting out. But what does modern science say about this?

While systemic detoxification effects are not yet scientifically proven, studies on oil pulling and oral health show promising results:

• A study in the Journal of Ayurveda and Integrative Medicine showed that regular oil pulling can reduce the number of Streptococcus mutans – one of the main causes of tooth decay – by up to 20% within 40 days. (1)
• A 2022 meta-analysis, summarizing nine randomized controlled trials, concluded that oil pulling can significantly reduce the total number of bacteria in saliva. (2)
• Indian scientists were already able to demonstrate in 2011 in the Indian Journal of Dental Research that emulsification and saponification of the oil occur in the mouth during oil pulling. A mechanism that contributes to the cleansing and disinfecting effect. (3)

In research, oil pulling is considered a helpful supplementary measure for oral care. It is not a substitute for brushing teeth and professional dental cleaning, but it is an extremely effective support.

The Effects of Oil Pulling on Teeth and Oral Health at a Glance

Regular oil pulling can have the following positive effects:

• Reduce bad breath: The oil binds the bacteria responsible for unpleasant breath odor.
• Strengthen gums: The chewing and sucking motion massages the gums and improves blood circulation – loose teeth can thus be stabilized.
• Prevent tooth decay: Reducing cavity-causing bacteria can lower the risk of tooth decay in the long term.
• Relieve gum inflammation: Some studies show an anti-inflammatory effect in the oral cavity.
• Reduce dental plaque: The mechanical movement of the oil between the teeth supports plaque removal.
• Care for oral mucous membranes: Especially in dry seasons, the oil has a moisturizing and protective effect.

Oil Pulling – Which Oil is the Right One?

The classic Ayurvedic recommendation is: matured sesame oil. Oil pulling with sesame oil has a millennia-old tradition in Ayurveda, is considered particularly nourishing for the gums, and contains valuable polyphenols and vitamin E. These protect the tissue and prevent inflammation.

But there are several good options – here is an overview:

• Sesame oil is the traditional Ayurvedic choice. It penetrates deep into the tissue, strengthens the gums, and has antibacterial properties. Use cold-pressed, unroasted sesame oil in organic quality.
• The coconut oil mouth rinse is particularly popular in application because its slightly sweet taste makes it easier to get started. It contains lauric acid, a fatty acid with strong antimicrobial effects. Current studies (4) confirm a significant reduction of bacteria and viruses as well as a soothing effect on the gums.
• Sunflower oil has a mild taste, is well tolerated, and can be sourced in regional organic quality. It is ideal for beginners.
• Oil pulling with olive oil is also possible and, due to its high content of antioxidants, has anti-inflammatory properties. However, its strong taste is a matter of preference.

Important when choosing: The oil should always be virgin (cold-pressed), high-quality, and preferably organic. Low-quality oil can contain harmful residues that you unintentionally absorb during oil pulling.

Oil Pulling with Coconut Oil: Special Features and Benefits

Oil pulling with coconut oil has gained significant popularity in recent years – especially in the Western wellness scene. Coconut oil is solid at room temperature and liquid with slight warmth, which makes it easy to dose.

Its main advantage lies in its high lauric acid content. This medium-chain fatty acid is not only antibacterial but also antifungal and antiviral. This combination is particularly interesting from a scientific perspective: studies show, suggest that coconut oil can be comparably effective to chlorhexidine mouth rinses in certain application contexts. Unlike these, it does not cause side effects such as tooth discoloration or taste disturbances. (5)

For those who do not like the more intense sesame taste, coconut oil is the most recommended alternative.

Olive Oil for Oil Pulling: A Good Alternative?

Although olive oil is not named as the first choice in Ayurvedic tradition, it is still a possible option. It is particularly suitable for people who do not like the taste of either sesame oil or coconut oil.

Olive oil is rich in oleic acid and antioxidants such as polyphenols, which have an anti-inflammatory effect and can protect the gums. It is also important here that you only use high-quality, cold-pressed extra virgin olive oil.

The intense inherent taste of olive oil takes some getting used to. Those who appreciate it can easily use olive oil as a daily oil for pulling.

How Does Oil Pulling Work? A Step-by-Step Guide

Oil pulling is easier than it sounds. With a little practice, it becomes a ritual that comes easily to you in the morning.

1. Tongue scraping first: Before you begin oil pulling, clean your tongue with a metal tongue scraper. Draw it from back to front over the tongue and rinse the scraper with water after each pass. Avoid plastic scrapers, as they can introduce microplastics into the oral cavity. Scrapers made of copper or silver are recommended.

2. Put oil in your mouth: Then – still before the first sip of water – take a tablespoon of oil into your mouth. Beginners can also start with a teaspoon.

3. Move the oil: Pull the oil through your teeth with a sucking and slurping motion, push it from one cheek side to the other and back and forth through the entire oral cavity. The ideal duration for oil pulling is 10 to 20 minutes. This time should not be undercut if possible, because only then can the oil penetrate the gum pockets and bind the bacteria located there.

4. Spit out the oil – do not swallow it! After pulling, the oil is enriched with bacteria, toxins, and dead cells and must under no circumstances be swallowed. It is best to spit it into a paper tissue or a small paper cup. Please do not spit into the sink or toilet, as the oil can clog the drains.

5. Rinse your mouth and brush your teeth: Rinse your mouth thoroughly with warm water, use the tongue scraper again if needed, and then brush your teeth as usual.
Tip: The time for oil pulling can easily be combined with other morning rituals – you can shower at the same time, prepare your Ayurvedic breakfast, or do meditation exercises.

How Often Should You Do Oil Pulling and When is the Best Time?

The classic Ayurvedic recommendation is daily, in the morning, before the first meal and before brushing your teeth. The reason is obvious: overnight, millions of bacteria accumulate in the oral cavity. Morning oil pulling removes these before they reach the digestive tract with breakfast.

If you do not have time every day, you can also integrate oil pulling into your routine one to three times a week and gradually increase it. Even three to five minutes have a demonstrable effect – although the full 20 minutes bring significantly more.

As a course of treatment, a period of four weeks to three months is recommended to notice lasting changes.

Are There Side Effects to Oil Pulling?

No negative or harmful side effects have been proven for oil pulling. Compared to alcohol-containing mouthwashes, which can dry out the mucous membranes, oil pulling is a gentle and natural method.

A few points you should keep in mind:

• Do not swallow: The oil binds bacteria and toxins – it should not be swallowed.
• No substitute for the dentist: In the case of existing dental or gum diseases such as tooth decay or periodontitis, oil pulling can support dental treatment, but not replace it.
• Gag reflex at the beginning: Especially for beginners, a tablespoon of oil can initially seem strange. Start with less oil and a shorter duration and increase slowly.
• Pay attention to oil quality: Low-quality or overly heated oil can contain residues. Always choose virgin organic oil.

Tongue Scraping: The Underestimated Half of the Ritual

Tongue scraping is the often forgotten first step, but at least as important as oil pulling itself.

During the night, the body works to eliminate metabolic residues (Ama), among other things, through the tongue. When you look in the mirror in the morning, you see this process: The whitish or yellowish coating on the tongue is nothing other than excreted Ama. Simply transporting this back into the intestines with the first meal would be counterproductive.

Tongue scraping takes less than a minute and has the following effects:

• It removes bacteria and toxins that have accumulated overnight.
• It sustainably reduces bad breath, because a large portion of the odor-causing bacteria sits on the tongue.
• It stimulates the reflex zones of the tongue and thus, according to Ayurvedic understanding, stimulates the digestive organs.
• It improves the sense of taste, because there are no longer any coatings between the tongue and food.

The optimal order in the morning is: first tongue scraping, then oil pulling, then brushing your teeth.

Oil Pulling as Part of the Ayurvedic Morning Routine (Dinacharya)

In Ayurveda, the daily morning routine is called Dinacharya and it is much more than a checklist. It is a conscious action with which you begin the day in harmony with your body and natural rhythms.

Tongue scraping and oil pulling are two of the central elements of this routine. Ideally, they are complemented by warm water with lemon, a light self-massage with oil (Abhyanga) as well as yoga and Pranayama. These are breathing exercises that stimulate the digestive fire Agni.

The underlying idea: A healthy Agni is considered in Ayurveda to be the foundation of all health. Those who consciously cleanse and activate the body in the morning lay, according to Ayurvedic understanding, the foundation for a clear, productive day.

At the Sonnhof, our Ayurveda experts support you in building your personal morning routine step by step – adapted to your Dosha and your everyday life.

FAQ: Frequently Asked Questions about Oil Pulling

What is oil pulling and what does it do?

In oil pulling (Gandusha), a tablespoon of plant oil is swished in the mouth for 10 to 20 minutes. The oil binds bacteria, toxins, and waste products (Ama) from the oral cavity, which are then removed when spitting out. The proven benefits include fresher breath and an improved oral flora.

Which oil is best for oil pulling?

In Ayurveda, sesame oil (cold-pressed, unroasted) is traditionally recommended. Alternatively, coconut oil, sunflower oil, or olive oil are particularly suitable. As a rule: always use virgin organic oil of high quality, never refined oil.

How long and how often should you do oil pulling?

The ideal duration is 15 to 20 minutes daily, preferably in the morning before breakfast and before brushing your teeth. Beginners can start with 5 minutes and gradually increase the duration. As a course of treatment, four weeks to three months are recommended.

Are there side effects from oil pulling with coconut oil?

No negative side effects are known so far. However, the oil should not be swallowed, as it is enriched with bacteria and toxins. Those who start oil pulling may initially experience a slight gag reflex – this subsides over time. In the case of dental diseases, you should consult your dentist before starting.

Why is tongue scraping so important?

Overnight, the body excretes metabolic residues (Ama) through the tongue. The visible coating in the morning should be removed with a metal scraper. Tongue scraping reduces bad breath, stimulates the digestive organs, and improves the sense of taste. It takes less than a minute and is the ideal first step of the Ayurvedic morning routine.

Can oil pulling permanently combat bad breath?

Yes, oil pulling can effectively reduce bad breath – because a large portion of the odor-causing bacteria sits in the oral cavity, on the tongue, and in the interdental spaces. Regular application is important.

What does the Sonnhof recommend regarding oil pulling and the Ayurvedic morning routine?

At the Sonnhof Resort, the Ayurvedic morning routine – including tongue scraping and oil pulling – is part of the holistic concept of European Ayurveda®. In our treatments and programs, our experts teach how these rituals can be permanently integrated into everyday life.

Sources

(1) Naseem M, Khiyani MF, Nauman H, Zafar MS, Shah AH, Khalil HS. Oil pulling and importance of traditional medicine in oral health maintenance. Int J Health Sci (Qassim). 2017 Sep-Oct;11(4):65-70. PMID: 29085271; PMCID: PMC5654187.

(2) Peng TR, Cheng HY, Wu TW, Ng BK. Effectiveness of Oil Pulling for Improving Oral Health: A Meta-Analysis. Healthcare (Basel). 2022 Oct 11;10(10):1991. doi: 10.3390/healthcare10101991. PMID: 36292438; PMCID: PMC9602184.

(3) Asokan, S., Rathinasamy, T. K., Inbamani, N., Menon, T., Kumar, S. S., Emmadi, P., & Raghuraman, R. (2011). Mechanism of oil-pulling therapy – in vitro study. Indian Journal of Dental Research, 22(1), 34–37. doi: 10.4103/0970-9290.79971

(4) Pardiñas López, S., García-Caro, M.E., Vallejo, J.A. et al. Anti-inflammatory and antimicrobial efficacy of coconut oil for periodontal pathogens: a triple-blind randomized clinical trial. Clin Oral Invest 29, 182 (2025). doi: 10.1007/s00784-025-06267-8

(5) Sezgin Y, Memis Ozgul B, Alptekin NO. Efficacy of oil pulling therapy with coconut oil on four-day supragingival plaque growth: A randomized crossover clinical trial. Complement Ther Med. 2019 Dec;47:102193. doi: 10.1016/j.ctim.2019.102193. Epub 2019 Sep 4. PMID: 31780023.