I found this article online and it seems fairly informative. For the oil used, I would recommend you do not try olive oil, as it a strong taste to hold in your mouth for 15 – 20 minutes. I have had the best results with pure organic unrefined sesame oil. Coconut oil also comes highly recommended, though you will need to warm it first. The unexpected benefit I have noticed is a reduced appetite. Happy swishing and good for you for giving it a try!