Oil pulling is an ancient folk remedy that involves swishing oil in the mouth to improve oral hygiene, and olive oil is a suitable alternative. While it is not the most traditional or common choice, the method originated in Ayurvedic medicine. It is an accessible way to supplement a standard oral care routine, using a simple household ingredient to perform a deep, mechanical cleanse of the mouth.
The Mechanism Behind Oil Pulling
Oil pulling’s theory is rooted in the idea that oil can physically trap and remove bacteria and debris from the mouth. Many oral microorganisms, including those responsible for plaque, are fat-soluble, meaning they naturally bind with the oil as it is swished. The mechanical action of pulling the oil between the teeth helps to lift these microbes and microscopic food particles from the surfaces of the teeth and gums.
A secondary theory suggests the process involves saponification, or “soap making.” Saliva contains alkaline compounds that, when mixed with the fatty acids in the oil, can emulsify the oil. This emulsification process enhances the oil’s cleaning action, similar to how soap works to lift grime. The resulting mixture of oil, saliva, and trapped debris is then spit out, removing the unwanted material from the oral cavity.
Olive Oil Versus Traditional Choices
Olive oil, particularly extra virgin olive oil, is a viable option for oil pulling, but it differs from the traditionally recommended oils like coconut and sesame. Coconut oil is often favored for its high concentration of lauric acid, a medium-chain fatty acid that exhibits strong antimicrobial properties. Some studies suggest this may give coconut oil an edge in reducing plaque and inflammation. Olive oil’s fatty acid profile is dominated by oleic acid, which still provides beneficial anti-inflammatory and antioxidant properties, but its antimicrobial effect may not be as pronounced as lauric acid.
A noticeable difference for the user is the viscosity and taste. Olive oil is generally thicker than coconut or sesame oil, which some users may find less comfortable to swish for the recommended duration. Coconut oil melts quickly in the mouth and has a milder, more palatable flavor compared to the distinct taste of olive oil. However, olive oil is a readily available and cost-effective alternative that still provides a mechanical cleansing action. One study comparing the two found that while both reduced plaque and gingivitis scores, coconut oil produced a more significant decrease in patients with mild to moderate gingivitis than olive oil.
Step-by-Step Procedure
To begin the oil pulling process, it is recommended to use one tablespoon of the chosen oil, such as olive oil, first thing in the morning before eating or drinking. Start by gently swishing the oil around your mouth and pulling it between your teeth, much like using a mouthwash. The motion should be relaxed and not overly aggressive, which can lead to jaw fatigue.
The optimal duration for this practice is typically between 15 and 20 minutes, though beginners may start with 5 minutes and gradually increase the time. It is important to avoid swallowing the oil, as it contains the bacteria and toxins that have been pulled from the mouth. When finished, the oil should look thinner and milky white due to the emulsification with saliva.
The final step is proper disposal. The oil must be spit into a trash receptacle, not down a sink or toilet drain. Oil, especially thicker varieties like olive oil, can solidify or coagulate over time, leading to clogged pipes. After spitting out the oil, rinse the mouth thoroughly with warm water and then proceed with regular brushing and flossing.
Examining the Evidence
The scientific community has examined the claims surrounding oil pulling and its effect on oral health. Research suggests that oil pulling can be effective in reducing the total count of oral bacteria, including Streptococcus mutans, a bacterium linked to tooth decay. Some findings show that the practice can be as effective as certain prescription mouthwashes, such as chlorhexidine, in reducing plaque and gingivitis scores.
The effect on claims such as teeth whitening is less clearly supported by current data. Overall, the available evidence points to oil pulling being a useful, complementary tool for enhancing oral hygiene. However, it is not a substitute for the mechanical plaque removal achieved through regular brushing and flossing.