Oil pulling is an ancient practice rooted in Ayurvedic medicine, involving swishing oil in the mouth to support oral hygiene. This technique has gained modern attention, with coconut oil being the most popular medium due to its specific chemical properties. The oil works by mixing with saliva, sweeping away bacteria, and dissolving them in the oil’s lipids. Coconut oil is frequently chosen because it contains a high amount of lauric acid, a medium-chain fatty acid known for its antimicrobial qualities.
Selecting the Right Oil and Amount
The purity of the oil makes a difference in this practice, so choose virgin, unrefined, or organic coconut oil. These types are extracted with minimal processing, which preserves the natural compounds and high lauric acid content. This helps reduce harmful oral bacteria like Streptococcus mutans, a primary contributor to plaque and tooth decay. The standard amount for oil pulling is approximately one tablespoon of oil. Beginners can comfortably begin with a smaller amount, such as one teaspoon. If the coconut oil is solid at room temperature, it will liquefy quickly once placed in the mouth and warmed by body heat.
The Swishing Technique and Timing
The ideal time to perform oil pulling is first thing in the morning before consuming any food or drink or brushing your teeth. This is when the mouth has the highest concentration of bacteria. Place the chosen amount of coconut oil directly into your mouth and allow it to melt completely if it is solid. Once liquefied, begin moving the oil around your mouth gently.
The motion should be light and consistent, similar to a very slow, relaxed mouthwash rinse, pushing and pulling the oil through your teeth and around your gums. Avoid vigorous swishing or forcefully gargling, which can cause jaw fatigue or accidental inhalation of the oil. Do not swallow the oil, as it contains the bacteria and debris collected from your mouth.
As the process continues, the oil will begin to mix with your saliva and emulsify, changing its consistency. The oil will become thinner and take on a milky or whitish appearance, indicating it has mixed with the saliva and absorbed bacteria. If your jaw or facial muscles begin to ache, use less force or reduce the speed of the swishing motion. If you experience fatigue, it is better to take a short rest and continue the gentle swishing rather than quitting the session entirely.
Logistical Considerations: Duration and Disposal
The recommended duration for oil pulling is between 15 to 20 minutes, allowing the oil sufficient time to bind with bacteria and effectively cleanse the mouth. For those who are new to the practice, starting with a shorter duration of 5 to 10 minutes is an acceptable way to build tolerance. It is important to spit out the oil once it has reached its milky consistency and before it is held so long that the body might begin to reabsorb the collected debris.
Proper disposal of the used oil is a necessary safety step that protects your home plumbing. Coconut oil solidifies once it cools, which can lead to clogged pipes if spit down the sink or toilet. Instead, spit the used oil directly into a trash can, a lined waste receptacle, or onto a piece of paper towel that can then be thrown away. After spitting, thoroughly rinse your mouth with warm water or saltwater to remove any remaining oil residue. Finish your routine by brushing your teeth as you normally would.