Gandusha: Ayurveda’s Natural Remedy for Healthier Teeth & Gums

In today’s fast-paced world, oral care is often reduced to quick brushing, flossing, and antiseptic mouthwash. But Ayurveda offers a timeless, natural practice that goes deeper—nourishing not just the mouth, but the entire system. Enter Gandusha, or oil pulling: a simple yet profoundly effective ritual for supporting oral health, calming the nervous system, and cleansing the body.

Used for centuries in Ayurvedic medicine, Gandusha involves swishing oil—traditionally sesame—through the mouth to draw out toxins and promote balance. Modern research now confirms what this ancient system has long known: regular oil pulling reduces harmful bacteria, improves gum health, and supports the body’s natural detox pathways.

Let’s explore the science, benefits, and step-by-step approach to incorporating this sacred practice into your daily routine.

What Is Gandusha?

Gandusha, also known as oil pulling, is a technique where oil is held and swished in the mouth for 10–15 minutes to draw out toxins (ama) and support oral hygiene. Unlike mouthwash, which often contains alcohol or synthetic ingredients, oil pulling works with the body’s natural processes to reduce harmful bacteria, improve gum health, and support systemic wellness.

Rather than targeting the symptoms of poor oral health, Gandusha addresses the root by removing toxins and restoring balance—making it both preventive and therapeutic.

Why Sesame Oil?

In Ayurveda, sesame oil is revered as a deeply nourishing, warming, and detoxifying oil. Its penetrating qualities make it ideal for oral care, as it can access the deeper tissues of the gums and jaw. It is especially effective at pacifying Vata dosha, which governs the nervous system and dry tissues—making it beneficial for gum sensitivity, receding gums, and oral tension.

While sesame oil is the traditional choice, coconut oil (cooling and anti-inflammatory) and sunflower oil are also commonly used. Choose based on your dosha or personal preference.

How to Practice Gandusha: A Step-by-Step Guide

Ready to give oil pulling a try? This ancient practice is simple, soothing, and easy to incorporate into your daily routine. Below is a step-by-step guide to help you get started with Gandusha safely and effectively, so you can begin reaping its cleansing and revitalizing benefits right away.

1. Choose Your Oil: Use 1–2 tablespoons of high-quality, cold-pressed sesame oil (or your preferred alternative).
2. Swish Gently: Place the oil in your mouth and begin to gently swish it around. Avoid gargling or swallowing. Let the oil move naturally between your teeth and across the gums.
3. Duration: Continue swishing for 10–15 minutes. If you're new to the practice, start with 5 minutes and gradually build up. The oil will thicken and become milky as it pulls toxins from the mouth.
4. Spit It Out: Spit the oil into a trash bin (not the sink, as oil can clog pipes). It’s important not to swallow the oil, as it now contains toxins and bacteria.
5. Rinse & Brush: Rinse your mouth with warm water. Some people use saltwater for an added cleansing effect. Follow with gentle tooth brushing if desired.

When to Practice Oil Pulling

Gandusha is best practiced first thing in the morning, on an empty stomach—before brushing or eating. This is when bacteria and toxins are most concentrated in the mouth after the body’s overnight detox process. For additional support, you can also do a shorter session before bed to cleanse the mouth of daily buildup.

If you’re working with gum issues, chronic bad breath, or frequent cavities, practicing twice a day can offer deeper healing benefits.

The Benefits of Gandusha

This daily practice supports much more than just a healthy smile. Benefits include:

• Fewer Cavities & Plaque: By reducing harmful oral bacteria, oil pulling helps prevent tooth decay and buildup of plaque.
• Healthier Gums: Regular practice soothes inflammation and strengthens gum tissue, reducing the risk of gingivitis.
• Fresher Breath: Gandusha eliminates odor-causing bacteria, offering a naturally fresh breath without synthetic mouthwashes.
• Balanced Doshas: As a Vata-pacifying practice, it helps calm the nervous system, reduce jaw tension, and promote emotional ease.
• Whole-Body Wellness: Because the mouth is a gateway to the rest of the body, oil pulling supports broader detoxification and immune resilience.

Integrating Gandusha into Your Daily Ritual

Oil pulling is easy to weave into your morning routine. Try swishing while showering, preparing breakfast, or doing gentle stretching. Just a few intentional minutes each day can transform not only your oral health but also your sense of groundedness and overall well-being.

Spit it out and start your day fresh—naturally.

With its roots in self-care and self-awareness, Gandusha is more than just oral hygiene—it’s a ritual of purification, presence, and prevention.

To explore more Ayurvedic wisdom for daily vitality, check out Ayurveda: Your Pathway to Self-Healing with Justine Lemos—available exclusively on Sattva Connect.