Have you heard about oil pulling but unsure what it is?

I first learned about oil pulling in Marie Kondo’s book, Kurashi at Home, and it sparked interest when she mentioned that in her morning routine she spends 2-3 minutes every morning gargling white sesame oil in her mouth and how claims that it made her skin feel more supple. Months later I started looking into this more and learning about how gargling coconut oil around you mouth for 10 minutes a day helps naturally clean the tongue. There was coconut oil in the panty, so I thought let’s give it a shot.

If you are looking for natural ways to improve your health, then grab a cup of tea and enjoy this 5 minute read.

Ready, let’s dive in!

What is Oil Pulling?

Oil pulling is an ancient Ayurvedic dental technique that involves swishing oil in your mouth to promote oral and overall health. Traditionally, oils like coconut, sesame, or sunflower are used. This practice is believed to "pull" out toxins and bacteria, thereby improving oral hygiene and contributing to better gum health.

Benefits of Oil Pulling

Oral Health Improvement

Reduces Plaque and Gingivitis: Oil pulling can significantly reduce plaque formation and help prevent gingivitis, a common gum disease.
Combats Bad Breath: The antibacterial properties of oils, especially coconut oil, help fight bacteria that cause bad breath.
Whitens Teeth: Over time, oil pulling can help remove surface stains from your teeth, leading to a brighter smile. While there is less direct scientific evidence supporting teeth whitening, anecdotal reports and smaller studies suggest that regular oil pulling can contribute to a whiter appearance of teeth.
Cleans Your Tongue: Oil pulling not only cleanses your teeth and gums but also effectively removes bacteria and residue from the tongue, leading to an overall fresher mouth.

Overall Health Benefits

Detoxification: By eliminating toxins from the mouth, oil pulling may support the body's overall detoxification process. Though detoxification is a broader claim that requires more comprehensive research, the reduction of harmful oral bacteria is well-documented and contributes to overall health.
Improves Digestion: Good oral health is often linked to improved digestive health. By reducing the bacterial load in the mouth, oil pulling may indirectly support better digestion, as fewer harmful bacteria are swallowed and introduced into the digestive tract.

Step-by-Step guide: How to Oil Pull

Choose Your Oil: Select a high-quality oil such as coconut, sesame, sunflower, olive, avocado, or peppermint oil. Organic, unrefined oil is often recommended. More below on the different types of oils.
Quantity: Take about 1 tablespoon of oil, or whatever feels like a comfortable amount for you.
Swish: Swish the oil around in your mouth for 15-20 minutes. Make sure to pull it through your teeth and around your gums. Don't be aggressive with this motion, the movement of oil shouldn't hurt or be painful.
Spit It Out: After swishing, spit the oil into a trash can to avoid clogging your sink.
Rinse: Rinse your mouth with warm water and brush your teeth as usual.

Tips for Effective Oil Pulling

Start Slowly: If you're new to oil pulling, begin with just 5 minutes and gradually work your way up to the full 15-20 minutes. This helps your mouth adjust to the process and avoids jaw fatigue.
Consistency is Key: For the most benefits, try to practice oil pulling daily.
Time of Day: The best time for oil pulling is first thing in the morning before eating or drinking.
Stay Relaxed: Keep your movements gentle and unhurried. Aggressive swishing can lead to jaw discomfort and diminish the effectiveness of the process.
Do Not Swallow: Be mindful not to swallow the oil as it contains the bacteria and toxins you are trying to remove from your mouth.
Hydrate Afterwards: Drinking water after oil pulling can help flush out any remaining toxins from your system and assist in hydration.
Use a Timer: Setting a timer can help keep track of how long you have been swishing for without constantly checking the clock.
Add it to your daily routine: In the shower, while your stretching, while your checking your morning email. Find a time where you can add this to your daily routine that is convenient for you!

Types of Oil for Oil Pulling

When it comes to oil pulling, the type of oil you choose can make a difference in your experience and the benefits you receive. Here are some of the most commonly used oils:

Coconut Oil: Popular for its pleasant taste and additional health benefits, coconut oil is a favorite among many oil pullers. It's known for its anti-inflammatory and antimicrobial properties, which can help reduce harmful bacteria in the mouth.
Sesame Oil: Traditionally used in Ayurvedic practices, sesame oil is another excellent option. Rich in antioxidants and omega-3 fatty acids, it can contribute to oral health and overall well-being.
Sunflower Oil: Another oil recommended in traditional practices, sunflower oil has a neutral taste and is high in Vitamin E. It's effective in reducing plaque and improving gum health.
Olive Oil: While less commonly used, olive oil is rich in antioxidants and has antimicrobial properties. Its stronger taste might not be for everyone, but it offers significant benefits for oral health.
Avocado Oil: This oil is gaining popularity for its mild taste and high nutrient content, including monounsaturated fats that are good for overall health. Its anti-inflammatory properties also make it a good choice for oral care.
Peppermint Oil: Often mixed with a base oil like coconut or sunflower oil, peppermint oil can enhance the oil pulling experience with its refreshing taste and additional antibacterial benefits.

Choosing the right oil for oil pulling often comes down to personal preference and any additional health benefits you may be seeking.

Research on Oil Pulling

Scientific studies have explored the potential benefits of oil pulling:

Plaque & Gingivitis Reduction: Oil pulling has been shown to significantly reduce plaque formation and help prevent gingivitis, a common gum disease. A study published in the Indian Journal of Dental Research in 2009 demonstrated that participants who practiced oil pulling experienced a reduction in plaque and gingivitis comparable to those who used chlorhexidine, a commonly prescribed mouthwash .
Combats Bad Breath: The antibacterial properties of oils, especially coconut oil, help fight bacteria that cause bad breath. Research published in the Journal of Clinical and Diagnostic Research in 2011 found that oil pulling effectively reduces bacteria responsible for bad breath, providing an alternative to traditional mouthwashes .
Bacterial Reduction: Various studies indicate that oil pulling can reduce the number of harmful bacteria in the mouth.

Potential Drawbacks

While oil pulling is generally considered safe, there are a few things to keep in mind:

Not a Substitute: Oil pulling should not replace regular dental hygiene practices such as brushing and flossing.
Oil Selection: Some people may experience reactions to certain oils. It's important to choose an oil that suits you.
Initial Discomfort: The act of swishing oil around your mouth for 15-20 minutes requires the use of your jaw muscles, which can strengthen them over time. This exercise can help improve jaw strength and endurance, potentially benefiting those who suffer from mild jaw discomfort or fatigue. However, it’s important to start slowly if you're new to oil pulling, as extended swishing might cause initial jaw soreness.

Traditional Chinese Medicine (TCM) and tongue diagnosis

We utilize tongue diagnosis during our acupuncture treatments. Tongue diagnosis is a fundamental diagnostic tool in Traditional Chinese Medicine (TCM) used to assess a person's overall health. Practitioners examine various aspects of the tongue, including its color, shape, size, coating, and texture. Each characteristic offers insights into different aspects of bodily health and the balance of the body's life force, Qi. For instance, a pale tongue might indicate a deficiency in Qi or blood, while a thick coating could suggest excess heat or dampness in the body. Oil pulling can help remove toxins that manifest as a thick coating on the tongue, which is often an indicator of internal imbalances such as candida, yeast, weakened gut and dampness. Tongue diagnosis has many layers in our practice and that is for another blog post! However, by integrating oil pulling into one’s daily routine, individuals can aid in reducing these tongue coatings, thereby providing clearer diagnostic cues for TCM practitioners. This synergy enhances both practices, supporting better health insights and contributing to an improved state of well-being. If you find that oil pulling improves your oral health than that can be another insight into optimizing your health.

Final Thoughts

Oil pulling is a simple, natural practice that can greatly benefit your oral and overall health. By following these steps and being consistent, you can support your gums and contribute to your general well-being. While it should complement—not replace—your regular dental hygiene routine, oil pulling is certainly worth trying for those interested in natural health solutions.

While I was initially skeptical about how swishing around coconut oil in my mouth daily was going to clean my tongue, after one week of adding this to my morning routine I noticed a significant improvement in my overall oral health. My gums felt and looked better, my mouth and lips felt more supple, and my teeth appeared slightly whiter. It has now become a habit that I miss doing in the morning if for some reason I can’t fit it in.

References

The Ultimate Guide to Oil Pulling: What It Is and Why Your Mouth will Thank You