I get asked about this one all the time, so I wanted to share a quick breakdown on two popular oral hygiene practices: tongue scraping and oil pulling. Both have roots in ancient Ayurvedic tradition, but the science behind them is quite different.

🪥 TONGUE SCRAPING

This one has the stronger research backing. Studies show that tongue scrapers reduce volatile sulfur compounds (VSCs) — the main culprit behind bad breath — by up to 75%, compared to just 45% with a toothbrush. A 2005 study also found that scraping twice daily for just one week significantly reduced cavity- and odor-causing bacteria in the mouth.

The key is technique: scrape from the back of the tongue forward (that’s where the bad bacteria live), once or twice a day for about 15–30 seconds. The benefits are real but short-lived, so consistency matters. And do not use a copper tongue scraper.  There’s a great stainless steel one available from https://www.amazon.com/dp/B01LAY47D0?ref=nb_sb_ss_w_as-reorder_k0_1_6&=&crid=MZ7786Z4I9HA&sprefix=tongue&th=1

🫙 OIL PULLING

Oil pulling — swishing a tablespoon of organic oil (usually coconut or sesame) for 15–20 minutes — has some promising findings around reducing certain bacteria and supporting gum health. However, the American Dental Association does not currently recommend it, citing a lack of reliable scientific studies. Research so far has been limited by small sample sizes and poor study design.

That said, if you enjoy the ancient practice of  oil pulling and are already brushing and flossing consistently, oil pulling is unlikely to cause harm and may offer some added benefit.

✅ THE BOTTOM LINE

If you’re only going to add one practice to your routine, tongue scraping is the better-supported choice. (For those who want to do both, many practitioners suggest scraping first, then pulling — they work on different things and can complement each other.)

As always, neither replaces brushing twice daily with a quality toothpaste and flossing. Think of these as bonus tools, not substitutes! Do them in this order:  

Mornings: brush first, then tongue scrape.

Evenings:  floss, brush, and then tongue scrape.  Oil pulling could be added in at the very end, after tongue scraping, if you feel you want to add it in.