Oil pulling is an ancient health practice originating from Ayurvedic medicine in India. It involves swishing an edible oil, such as coconut or sesame oil, around the mouth for an extended period before spitting it out. This technique has recently seen a resurgence in modern wellness communities. Proponents suggest that this simple, oil-based rinse can reduce the buildup of dental plaque, which is the sticky bacterial biofilm that forms on teeth.
How Oil Pulling is Supposed to Work
The theoretical effectiveness of oil pulling against dental plaque relies on the principle of lipid-based interaction. Dental plaque is primarily composed of bacteria whose cell membranes are lipid, or fat, soluble. The swished oil is thought to act like a solvent, attracting and absorbing these lipid-coated microorganisms and other debris away from the tooth surface.
As the oil is vigorously swished, it mixes with saliva. This action increases the volume and surface area of the oil, allowing it to reach more surfaces within the oral cavity, including the small crevices between the teeth and along the gumline. Over time, the once viscous oil becomes thinner and milky white, indicating that it has absorbed the oral contents.
Another proposed chemical mechanism is saponification. Oils, particularly coconut oil due to its high concentration of lauric acid, contain fatty acids that can react with the alkaline substances in saliva. This chemical reaction is theorized to produce a soap-like substance, which can further enhance the cleansing action.
The Scientific Evidence for Reducing Plaque
Clinical research into the plaque-reducing capacity of oil pulling is often limited by small sample sizes and short study durations. Several randomized controlled trials use metrics like the Plaque Index (PI) and the Modified Gingival Index (MGI) to measure efficacy. Some studies indicate that oil pulling can lead to a significant reduction in plaque scores and total salivary bacterial colony counts compared to a control group using distilled water.
For instance, one study observed a statistically significant reduction in Plaque Index scores after a 7-day intervention period. Furthermore, the reduction in total bacterial count in saliva appears to be a more consistent finding across multiple analyses.
However, when comparing oil pulling to established chemical anti-plaque agents, the results become less clear. Some clinical trials have found no significant difference in plaque or gingival scores between oil pulling and a gold-standard mouthwash, such as chlorhexidine. Conversely, a 2022 meta-analysis concluded that while oil pulling significantly reduced salivary bacterial colony counts, it showed no statistically significant effect on the Plaque Index or Gingival Index scores. The overall quality of evidence is considered low, making it difficult to draw definitive conclusions about its clinical relevance in plaque management.
Practical Application and Dental Guidance
Individuals interested in trying oil pulling commonly use oils like coconut, sesame, or sunflower oil. The standard method involves placing approximately one tablespoon (about 10 milliliters) of oil into the mouth first thing in the morning on an empty stomach. The oil is then swished vigorously for a duration that typically ranges from 10 to 20 minutes.
Once the process is complete, the oil must be spit out into a trash receptacle, not down a sink or toilet, as it can solidify and clog plumbing over time. Do not swallow the oil, as it contains the bacteria and debris collected from the mouth. After spitting, the mouth should be thoroughly rinsed with warm water, and regular toothbrushing should follow immediately.
Oil pulling is considered a complementary practice, not a replacement for conventional oral care. The American Dental Association (ADA) states there is no reliable scientific evidence to recommend oil pulling as a substitute for a routine that includes brushing twice daily with fluoride toothpaste and flossing once a day. Potential side effects include jaw muscle stiffness from prolonged swishing, an upset stomach if the oil is accidentally swallowed, and, in rare cases, lipoid pneumonia if the oil is inhaled into the lungs.