Oil pulling is a traditional Ayurvedic practice involving the swishing of edible oil inside the mouth for a set period to support oral hygiene. This technique is an addition to a standard dental care routine, not a replacement for regular brushing and flossing. The goal is to move the oil around the entire oral cavity to cleanse the teeth, gums, and tongue.
The Foundational Practice of Oil Pulling
The oil pulling process begins with selecting the oil and determining the amount to use. Popular choices include coconut oil, favored for its taste and lauric acid content, and sesame and sunflower oils, which have traditional use in Ayurvedic medicine. For an adult, the typical amount is one tablespoon of oil, though beginners may start with a teaspoon for comfort. The process should ideally be performed first thing in the morning before consuming any food or liquid.
Once the oil is in the mouth, the technique requires gentle, continuous swishing. The oil should be moved deliberately through the teeth and around the gums, allowing it to coat all surfaces. It is important to avoid aggressive gargling or vigorous movements, which can cause jaw fatigue or discomfort. The action is a slow, rhythmic “pulling” of the oil back and forth within the mouth space.
Recommended Duration and Frequency
The standard recommendation for oil pulling duration, rooted in Ayurvedic tradition, is between 15 to 20 minutes per session. This length of time is suggested to allow the oil sufficient opportunity to fully emulsify with the saliva and interact with the oral environment. For beginners, starting with a shorter duration of 5 to 10 minutes is often advised to build tolerance and prevent jaw soreness. The duration can then be gradually increased toward the full 20 minutes as the practice becomes more routine.
Consistency is more important than excessive duration in a single session. Most proponents suggest performing oil pulling once daily to achieve benefits. Incorporating the practice into a daily morning routine, such as while showering, helps ensure regular adherence.
The Scientific Theory Behind Oil Pulling
The mechanism of oil pulling relies on the principle that many oral microorganisms, which possess a lipid outer layer, are attracted to and dissolve in the fatty oil. The oil acts as a solvent, gathering these fat-soluble bacteria and debris from the surfaces of the mouth. As the oil is swished, it combines with saliva, creating an emulsion that helps to draw out the microorganisms. The prolonged time frame is necessary for this emulsification to fully occur.
During the process, the oil undergoes a change in consistency and color. When ready to be expelled, the oil becomes thinner and takes on a milky white appearance, which practitioners interpret as evidence of collected material. Some theories propose that saponification occurs, where the oil’s fatty acids react with alkaline saliva to form soap-like compounds that aid in cleansing. This action helps reduce the presence of bacteria associated with plaque and bad breath.
Safe Execution and Proper Disposal
The oil should never be swallowed after swishing. The used oil contains collected bacteria, debris, and material from the mouth. Swallowing the oil may cause an upset stomach or diarrhea and defeats the purpose of removing the material.
After the pulling period is complete, the oil must be expelled directly into a trash receptacle. Oils like coconut oil solidify at room temperature, and spitting the used oil into a sink or toilet can clog household plumbing. Following disposal, the mouth should be rinsed thoroughly with water before proceeding with brushing and flossing.