Oil pulling is an ancient Ayurvedic practice involving swishing a small amount of edible oil in the mouth for an extended period. This technique is used for oral hygiene and is thought to support the elimination of harmful bacteria and toxins from the oral cavity. Different oils offer unique properties that influence the experience and potential effect of the practice. This guide focuses on the specific characteristics of various oils to help you select the most appropriate one for your routine.
Essential Criteria for Selecting an Oil
The effectiveness of oil pulling relies on the oil’s mechanical action and inherent chemical properties. Viscosity, or the oil’s physical texture, is important because it determines how easily the oil can be “pulled” between the teeth. A thinner oil allows for easier swishing, which is crucial for the mechanical removal of plaque and debris.
The oil should also possess beneficial antimicrobial properties to actively target microorganisms present in the mouth. Some oils contain specific fatty acids or compounds that demonstrate bactericidal or anti-inflammatory effects against common oral pathogens, such as Streptococcus mutans. The flavor profile is also a practical consideration, as a mild or neutral taste can greatly improve compliance and comfort during the extended swishing duration.
Purity is a defining factor, making organic, cold-pressed, or virgin options preferable. These extraction methods minimize chemical residues and preserve higher concentrations of active ingredients like antioxidants and specific fatty acids. Cost and accessibility also influence long-term adherence to the practice, making readily available oils popular choices.
Detailed Comparison of Primary Oil Options
Coconut oil is the most popular choice for oil pulling, primarily due to its unique chemical makeup. Approximately 50% of its saturated fat content is lauric acid, a medium-chain fatty acid known for its strong antimicrobial action. Lauric acid is highly effective at combating several oral microorganisms, including Candida species and S. mutans, which are implicated in tooth decay.
At temperatures below 76 degrees Fahrenheit, coconut oil remains solid, but it quickly liquefies upon entering the mouth, making it easy to swish. Virgin coconut oil is often recommended because it retains the highest levels of lauric acid and antioxidants. Its flavor is generally considered mild and palatable, which makes the extended swishing duration more tolerable.
Sesame oil is the traditional oil used in ancient Ayurvedic texts. This oil contains lignans, such as sesamin, sesamolin, and sesaminol, which exhibit potent antioxidant properties and may help reduce free radical damage to oral tissues. Although it lacks the potent direct antimicrobial effect of lauric acid, sesame oil has been shown to be effective in reducing plaque and gingivitis.
The taste of sesame oil is distinctly stronger and nuttier than coconut oil, which some users may find less appealing for extended swishing. Its viscosity is slightly higher, though it is generally considered acceptable for the practice. Sesame oil is a common option for those who prefer a traditional approach or who have a coconut allergy.
Sunflower oil is a viable option, favored for its neutral taste and lighter texture. It contains high levels of linoleic acid and Vitamin E, which offer antioxidant and anti-inflammatory benefits to the gums. Research indicates that oil pulling with sunflower oil can lead to a significant reduction in plaque and gingivitis scores.
Other oils, such as olive oil, are sometimes mentioned but are less frequently recommended due to their high viscosity and strong flavor. This makes them difficult to swish for the recommended time. For optimal results, focusing on a high-quality, unrefined version of coconut, sesame, or sunflower oil is the best approach.
Proper Technique and Safe Disposal
Once an oil is selected, the proper application technique is crucial for maximizing the benefits of the practice. Start by placing approximately one tablespoon of oil into your mouth, preferably first thing in the morning before eating or drinking. The oil should be swished gently, moving it around the entire oral cavity, pulling it between the teeth and over the gums.
The duration for swishing should be maintained for 15 to 20 minutes, allowing time for the oil to emulsify and bind to fat-soluble toxins and bacteria. The oil will thin out and may turn a milky white color as it mixes with saliva and accumulates microorganisms. Do not swallow the oil after swishing, as it is now laden with the bacteria and toxins pulled from the mouth.
Upon completion, the oil must be spat out into a trash receptacle, such as a paper towel or trash can, rather than down the sink or toilet. The fatty acids in the oil can solidify, especially coconut oil, which leads to plumbing clogs over time. Following disposal, rinse your mouth thoroughly with warm water to remove any residual oil film.