Your mouthwash is backfiring—try this 2-min trick instead

Let’s be honest: most people don’t reach for mouthwash because it works. They use it because they like the feeling—the tingle, the swish, the illusion of cleanliness. But what if that “fresh” feeling is actually wrecking your oral microbiome?

There’s a better way to feel “fresh”—one that actually supports your oral microbiome.

What Is Oil Pulling?

Oil pulling is an ancient Ayurvedic practice that involves swishing oil (typically coconut or sesame) in your mouth. Traditionally, it’s done for 15–20 minutes, but just 1–3 minutes can be just as effective.

Think of it as a natural alternative to mouthwash—without the alcohol and without disrupting your oral microbiome.

My personal routine: About one hour before bed, I take magnesium, I brush and floss first, tongue scrape, then oil pull with MCT oil for 2–3 minutes, and spit it into the trash (never the sink) before moving on to my oral appliance for sleep apnea, mouth tape, and eye mask.

Why brush first? Because if you brush after, you’re scrubbing away the beneficial anti-inflammatory compounds from the oil.

Evidence-Based Benefits of Oil Pulling

If you’re dealing with bleeding gums, bad breath, or an overgrowth of bad bacteria, here’s what oil pulling can do:

1. Reduces plaque & gingivitis

   Oil pulling can help reduce plaque buildup that causes gum disease.

2. Helps prevent cavities

   Coconut oil targets Streptococcus mutans—the bacteria most responsible for tooth decay. Oil pulling can help shift the balance back toward a healthy oral microbiome.

3. May ease symptoms of oral thrush

   Its natural antifungal properties make coconut oil effective at fighting Candida—especially useful for people with dentures, those using inhalers, or recovering from antibiotic use.

4. Fights bad breath (without drying your mouth)

   Oil pulling kills halitosis-causing bacteria while supporting your saliva’s natural ability to disorganize plaque biofilms—unlike alcohol-based mouthwash, which dries everything out and makes the problem worse.

But Let’s Bust a Few Myths…

Crazy claims about oil pulling abound on the internet. 

• No, oil pulling won’t “pull toxins” from your bloodstream. That’s not how detoxification works. Your liver and kidneys handle that job.
• No, it doesn’t whiten teeth. It can reduce surface stains, sure. But so can swishing with water.
• No, it doesn’t cure TMJ or “loosen” fillings. If something comes out while oil pulling, it was likely already failing.
• And no—you don’t need to oil pull for 20 minutes. That’s a very long time, very hard for most people, and completely unnecessary. You’ll see benefits in just 1–3 minutes. Studies have shown that this shorter duration is sufficient to reduce harmful bacteria and improve oral health.

🥄 How to Start (The Simple Way)

Here’s your oil pulling cheat sheet:

• Brush and floss before oil pulling.
• Use 1 tablespoon of coconut oil.
• Swish gently for 1–3 minutes.
• Spit into the trash (not the sink—it clogs pipes!).

Want to make it even easier? Try one of these delicious, pre-measured recipes that my team put together:

👉 DIY Microbiome Oil Pulling Chews

👉 DIY Remineralizing Oil Pulling Chews

Which oil should I use?

Coconut oil is my go-to for three reasons:

• Lauric acid → supports the oral microbiome
• Anti-inflammatory → soothes irritated gums.
• Antioxidant-rich → supports oral and systemic health.

I’ve been experimenting at home with a blend of MCT oil (from coconut) with Coenzyme Q10 and Vitamin E because they enhance what just plain coconut oil can do in the mouth—Vitamin E protects oral tissues from oxidative stress, and CoQ10 reduces inflammation.

Important: Avoid industrial seed oils (like safflower or sunflower). They’re inflammatory and don’t belong in your mouth—or your kitchen, for that matter.

Some Frequently Asked Questions…

Q: Is oil pulling safe for kids? 

A: Not really. Swishing safely takes coordination. Wait until they’re old enough to do it without swallowing.

Q: What if I gag easily?

A: Start with less oil. Even 1 teaspoon helps. Try flavored chews (like my DIY recipes linked above) to ease in.

Q: Can I still use mouthwash too?

A: You don’t need to use mouthwash, ever. Tongue scraping + oil pulling covers your bases without microbiome damage. Mouthwash is destructive to the oral microbiome—even if it’s “all natural” with essential oils.

Oil pulling isn’t a miracle cure. But it is one of the easiest, lowest-cost ways to:

• Support your oral microbiome.
• Reduce inflammation.
• Improve gum health.
• Naturally manage bad breath.

It’s a ritual I recommend to patients who enjoy the practice or are looking for a natural alternative to mouthwash.

Try this: Tomorrow morning, scrape your tongue, brush, floss—and try oil pulling for just 2 minutes while you get ready. Notice how your mouth feels after. Hit reply and tell me what you noticed.

-Dr. B

P.S. Ever tried oil pulling before? Hit reply and tell me what changes you noticed—or ask me your burning question about it.