Oil pulling is an ancient practice rooted in Ayurvedic medicine that has gained modern interest as a complementary form of oral hygiene. This simple technique involves swishing a small quantity of edible oil around the mouth for an extended period, similar to using a mouthwash. The goal is to draw out and trap bacteria, debris, and toxins from the oral cavity, which supports overall mouth health.
Understanding Liquid Versus Solid Coconut Oil
Standard Virgin Coconut Oil (VCO) is most frequently recommended for oil pulling. This unrefined oil remains solid at typical room temperatures, melting around 76 degrees Fahrenheit. The solid form contains a high concentration of lauric acid, a medium-chain triglyceride (MCT) with established antimicrobial properties effective against oral pathogens.
Liquid coconut oil, often labeled fractionated coconut oil or MCT oil, is created through fractionation. This process separates fatty acid chains based on their melting points, specifically removing longer-chain triglycerides. Critically, this process removes most or all of the lauric acid, which has a higher melting point.
What remains are primarily the shorter-chain MCTs, caprylic acid (C8) and capric acid (C10). The removal of lauric acid allows the oil to remain liquid across a wider temperature range. While this creates a convenient, always-liquid product, it fundamentally alters the chemical composition thought to provide the main therapeutic benefit of traditional oil pulling.
Effectiveness of Liquid Coconut Oil for Pulling
Liquid coconut oil offers a practical advantage over the solid form because it is already liquid. There is no need to wait for the oil to melt in the mouth, making the initial experience more comfortable and less messy. This ease of use can make the practice more sustainable, especially for those new to oil pulling or who live in cooler climates.
However, the effectiveness of liquid coconut oil for reducing harmful oral bacteria may be diminished compared to using standard VCO. The strong antimicrobial action traditionally associated with coconut oil is widely attributed to its high lauric acid content. Lauric acid is highly effective at destroying oral bacteria like Streptococcus mutans, a primary contributor to tooth decay.
Since fractionation substantially reduces or eliminates lauric acid, liquid coconut oil relies more heavily on the physical mechanism of “pulling” to trap bacteria. Caprylic and capric acids, the remaining components, possess some antimicrobial characteristics. However, they lack the potent activity of lauric acid against the specific oral pathogens targeted.
Proper Technique for Oil Pulling
Performing the technique correctly is necessary for a beneficial experience, regardless of the oil type chosen. The practice is best done first thing in the morning on an empty stomach, before consuming any food or liquids. Begin by placing a small amount of oil into your mouth, starting with one teaspoon and gradually increasing to one tablespoon.
The oil should be gently swished, pushed, and pulled through the teeth and around the gums using the muscles of the cheeks and jaw. Avoid vigorous gargling or swishing that could strain the jaw muscles or cause discomfort. If new to the practice, start with five minutes and slowly work up to the recommended duration of 15 to 20 minutes.
Do not swallow the oil during the process, as it has absorbed bacteria and toxins from the mouth. Once complete, the oil should be spat out into a trash receptacle, not down the sink or toilet. Coconut oil solidifies at cooler temperatures and can eventually lead to clogged plumbing. Rinse your mouth thoroughly with warm water to remove any residual oil before brushing and flossing.