Oil pulling is an ancient health practice originating from Ayurvedic medicine in India. It involves swishing edible oil in the mouth for an extended period to promote oral hygiene by drawing out bacteria and debris. Common oils used include coconut, sesame, or sunflower oil.
Recommended Timing: Before or After Brushing?
The most frequently recommended sequence for integrating this practice into an oral hygiene routine is to perform oil pulling before brushing your teeth. This timing is suggested because the oil acts as a preliminary cleansing agent, specifically targeting the loose bacteria and biofilm present upon waking. Performing the oil swish first helps lift and remove the bulk of these undesirable substances from the mouth.
This order ensures that you are not simply pushing the oil-bound material deeper into the gums or between teeth with the bristles of a toothbrush. By spitting out the oil first, you physically eliminate a significant amount of the morning’s oral contaminants. The subsequent steps of mechanical brushing and flossing can then focus on the final cleansing, providing a more thorough overall cleaning experience.
The Scientific Rationale for Proper Sequencing
The effectiveness of oil pulling relies on a different mechanism than traditional brushing, which justifies its placement as a preparatory step. Oil pulling works primarily through a process of lipid binding and emulsification. Most oral bacteria, including those responsible for plaque and bad breath, are single-celled organisms encased in a fatty membrane.
The oil acts as a solvent, attracting and binding to these lipid-coated microorganisms and other fat-soluble toxins in the mouth. When swished, the oil mixes with saliva to create a thin, milky emulsion, which increases its surface area and enhances its ability to collect debris. This physical attraction and collection of bacteria is the main cleansing action of the oil.
Brushing relies on mechanical abrasion to physically disrupt and remove plaque from tooth surfaces. Toothpaste adds chemical agents and fluoride to facilitate the remineralization of enamel. If you brush first, you apply these agents to a surface still coated with accumulated bacteria and biofilm. Starting with oil pulling ensures the oil removes bacteria before they can be redistributed. This pre-cleaning step allows the toothpaste’s active ingredients to interact more directly and effectively with clean enamel.
Essential Steps for Effective Oil Pulling
For an effective routine, selecting the right oil is the first step. Virgin coconut oil is the most popular choice due to its pleasant taste and high concentration of lauric acid. Lauric acid is a medium-chain fatty acid that has demonstrated antimicrobial properties, offering an added benefit beyond the physical swishing action. Sesame oil is another traditional option, often selected for its use in Ayurvedic texts.
To begin, place approximately one tablespoon of your chosen oil into your mouth, though new users may wish to start with one teaspoon. Once the oil warms and liquefies in the mouth, gently swish it back and forth, making sure to pull it through the spaces between your teeth. It is important to maintain a relaxed, gentle swishing motion, avoiding vigorous gargling or straining your jaw muscles.
The optimal swishing duration to allow for effective emulsification and debris collection is generally between 15 and 20 minutes. If this feels too long initially, you can start with a period of five minutes and gradually increase the time as your jaw muscles become accustomed to the exercise. Under no circumstances should you swallow the oil, as it contains the collected bacteria and toxins you are trying to remove from your system.
After the session is complete, the oil must be disposed of properly to avoid plumbing issues. Because the oil contains emulsified debris and can solidify at room temperature, spit the oil directly into a trash can or compostable receptacle rather than down a sink or toilet drain. Following the oil disposal, rinse your mouth thoroughly with warm water or salt water to clear any residual oil film before proceeding with your regular routine of brushing and flossing.