Oil pulling is a traditional practice originating from Ayurvedic medicine that involves swishing oil in the mouth for an extended period. This technique is intended to support oral hygiene by drawing out bacteria and debris from the mouth. The choice of oil is central to the efficacy of the practice, with coconut oil being the most recommended option due to its specific fatty acid composition. Selecting the correct type of coconut oil maximizes its cleaning and antimicrobial benefits.
The Different Types of Coconut Oil
The market offers several forms of coconut oil, each differentiated by its extraction and processing methods. Virgin coconut oil, often labeled as unrefined, is extracted from fresh coconut meat using minimal heat or cold-pressing techniques. This gentle process preserves the oil’s natural aroma, distinct coconut flavor, and a robust nutritional profile.
Refined coconut oil is derived from dried copra, rather than fresh coconut, and undergoes more extensive processing. This typically involves heat treatment, bleaching, and deodorization to create a neutral flavor and higher smoke point for cooking. These harsher methods remove many of the volatile compounds that provide the oil’s natural characteristics, leading to an odorless and flavorless product.
A third type is fractionated coconut oil, which is the most highly processed form. This oil is produced by heating coconut oil and separating the medium-chain triglycerides (MCTs) to leave it liquid at room temperature. The process of fractionation removes long-chain fatty acids, including the most beneficial component for oral health, making it distinct from both virgin and standard refined oils.
Selecting the Best Oil for Oral Hygiene
The superior choice for oil pulling is unrefined or virgin coconut oil, a recommendation rooted in its chemical makeup. Unrefined coconut oil is rich in lauric acid, a medium-chain fatty acid that constitutes approximately 50% of its fat content. Lauric acid is recognized for its potent antimicrobial properties, which are the primary mechanism behind coconut oil’s effectiveness against oral pathogens.
Refining processes often reduce the concentration of lauric acid and other bioactive compounds, potentially diminishing the oil’s ability to combat harmful bacteria such as Streptococcus mutans, a major contributor to tooth decay. Choosing a virgin product ensures a higher level of these beneficial antimicrobial agents. Look for an organic certification on the label, which helps ensure the oil has not been exposed to chemical solvents or pesticide residues during processing.
While fractionated coconut oil is liquid and easier to swish, the standard fractionation process removes much of the lauric acid, lowering its antimicrobial value for oil pulling. The solid nature of unrefined coconut oil at room temperature is desirable, as it melts in the mouth. Its viscosity allows it to effectively bind to and trap oral bacteria and plaque during the swishing process, making the least-processed option the most suitable.
How to Properly Practice Oil Pulling
To gain the maximum benefit from oil pulling, it should be practiced first thing in the morning before consuming any food or liquid. Start by placing one teaspoon to one tablespoon of the solid virgin coconut oil into your mouth. The oil will liquefy quickly from your body heat, and you should begin to swish it gently around your mouth.
The technique involves slowly pushing and pulling the oil through the gaps between your teeth, ensuring it reaches all areas of the oral cavity. Avoid gargling the oil or swishing too aggressively, as this can strain the jaw muscles. The recommended duration for this practice is between 15 to 20 minutes, though newcomers may begin with shorter sessions of five to ten minutes and gradually increase the time. A minimum duration of around 10 minutes is required to achieve a measurable reduction in oral bacteria.
Avoid swallowing the oil, as it now contains the toxins, plaque, and bacteria absorbed from your mouth. Once the time is up, spit the oil directly into a trash can or a disposable container, rather than the sink or toilet. Coconut oil solidifies at cooler temperatures and can cause significant plumbing clogs over time. After disposal, rinse your mouth thoroughly with warm water, and then proceed with your normal routine of brushing and flossing.