Starting the day off at the beach with your skin smelling of tropical-scented sunscreen can be one of life 's greatest pleasures . Smelling coconut oil as you swish it around in your mouth before work -- well , that 's another story . Oil pulling , or placing oil in the mouth to kill harmful bacteria , seems to have caught on recently . It 's a controversial practice that takes dedication and time , though fortunately not the 10 or 20 minutes of marathon swishing some sources suggest . Two sessions of four minutes , as recommended by Dr. Amala Guha , assistant professor of immunology and medicine at the University of Connecticut Health Center and the founding president of The International Society for Ayurveda and Health , were sufficient for my first attempt at oil pulling . The taste itself is n't so bad on the surface , but putting chunky coconut oil in your mouth before being fully awake can trigger a gag reflex . Luckily , the time goes by quickly , and afterward I admit my teeth felt polished throughout the day , as if I 'd just come from the dentist . But what 's the scope ( and scoop ) on this mouth rinse practice ? Does it work ? `` It 's not given proper credit , '' said Guha , who was trained in Ayurveda , a traditional form of medicine that relies on natural healing , in India . She explains that using liquids in the mouth for health purposes is mentioned in two ancient Indian Ayurvedic texts ( one written in 800 B.C . and the other in 700 B.C . ) , and the practice is part of one of the oldest health systems in the world . Oil pulling for oral hygiene is common . But before you go racing out to the store for oil , the American Dental Association cautions that because of a lack of evidence , they do not recommend oil pulling as a replacement for standard oral health care such as flossing and teeth brushing . The texts also claim that about 30 systemic diseases , including headaches and diabetes , can be cured . Yet there is a lack of knowledge on the science and side effects behind the practice , according to Guha . How it works . Guha says there are two oil pulling techniques : kavala and gandusa . With kavala , you fill your mouth with liquid and hold it there for a couple of minutes before swirling it around the mouth and spitting it out . The process should n't exceed more than three or four minutes ; it 's repeated at least two or three times . Gandusa is the technique of holding the liquid still in the mouth for three to five minutes . The liquid is then spit out and the process is repeated . In Ayurveda , many different liquids can be used depending on the condition being treated and the physiology of the person . Milk , honey and hot water containing herbs are just some of the other mediums , explains Guha . For daily oral hygiene , she recommends using coconut or sesame oil , which she says have mild abrasive powers and more healing benefits than other oils ( and are less harmful ) . Results can be expected in a few months , she says , with benefits such as reduced plaque , cavity prevention and stronger gums for individuals who already have a healthy mouth . For the person with plaque buildup , she recommends a teeth cleaning first for faster results . A small study published in 2009 involving sesame oil and 20 adolescent boys with plaque-induced gingivitis found that oil pulling reduced plaque and the bacterium Streptococcus mutans . This bacterium is cited as being a major cause of tooth decay and overgrowth of bacteria in mouth can also lead to gum disease . A larger study published in 2013 , also using sesame oil , found similar results , summarizing that oil pulling had a significant effect on plaque and gingivitis . For coconut oil users , lauric acid found in the oil can be a benefit . It is known for its antimicrobial properties , such as the ability to fight off viruses , bacteria and yeasts . How it does n't work . Mark Wolff , professor and chair at the New York University College of Dentistry , expresses skepticism about oil pulling 's effects on oral health . `` I am not sure there is any harm , but I have never seen it have any positive effect on my patients who have been using oil pulling or in clinical research that has been published . '' There is also little research available on the effectiveness of these treatments to cure other diseases . Guha warns that there can be negative side effects if improper technique is used , including dry mouth , excessive thirst , muscular stiffness , exhaustion and loss of sensation or taste in the mouth . Individuals who are interested in trying kavala or gandusa to treat health conditions need to review all credentials of Ayruvedic practitioners before starting any treatment . Guha says that there are very few trained professionals in the United States as none of the Ayurveda schools here are accredited ; only schools in India provide the proper certifications . Bottom line ? If you 're just looking for a natural way to boost your oral health , you can oil away without supervision and get about the same benefits as commercial mouthwash . Just do n't forget to floss .
Oil pulling is based on ancient Indian health systems . One study shows that oil pulling can reduce plaque . Comment: If not done properly , oil pulling can have negative side effects .