Oil Pulling With Coconut Oil: Complete Guide to Benefits and Techniques

Oil pulling is an ancient Ayurvedic practice that has gained remarkable popularity in modern dental care. This traditional oral hygiene technique involves swishing oil in your mouth to remove harmful bacteria, improve gum health, and potentially transform your overall dental wellness.

While oil pulling has been practiced for thousands of years in India, recent scientific studies have begun to validate some of its claimed benefits. Coconut oil, in particular, has emerged as the most popular choice for this practice due to its pleasant taste and natural antimicrobial properties.

This comprehensive guide will explore what oil pulling is, how it works, the science-backed benefits, and practical tips to incorporate this ancient remedy into your modern oral care routine.

What Is Oil Pulling?

Oil pulling, known as “kavala” or “gandusha” in Ayurvedic medicine, is a traditional oral detoxification procedure that involves swishing oil in your mouth for an extended period, typically 15-20 minutes.

The practice is simple: you take approximately one tablespoon of oil, swish it around your mouth like mouthwash, pull it through your teeth, and then spit it out. The theory is that the oil acts like a magnet, attracting and trapping bacteria, toxins, and other harmful microorganisms that live in your mouth.

Your mouth contains hundreds of different types of bacteria, viruses, fungi, and other microorganisms. While some of these are beneficial, others can be harmful and contribute to various oral health problems. These harmful bacteria create a biofilm on your teeth called plaque, which, when left unchecked, can lead to:

• Tooth decay and cavities
• Bad breath (halitosis)
• Gum inflammation and gingivitis
• Periodontitis and gum disease
• Tooth discoloration

Oil pulling aims to reduce these harmful bacteria and improve overall oral health through a natural, gentle cleansing process.

Why Coconut Oil Is the Best Choice for Oil Pulling

While oil pulling can technically be done with various oils including sesame oil, sunflower oil, or olive oil, coconut oil has become the preferred choice for several compelling reasons:

High Lauric Acid Content

Coconut oil contains approximately 50% lauric acid, a medium-chain fatty acid known for its powerful antimicrobial and anti-inflammatory properties. Lauric acid is particularly effective at attacking harmful bacteria, viruses, and fungi in the mouth.

Pleasant Taste

Unlike some other oils used for pulling, coconut oil has a mild, pleasant taste that most people find tolerable, even when swishing for 15-20 minutes. This makes it easier to maintain the practice as a daily habit.

Additional Health Properties

Extra virgin coconut oil contains antioxidants and other beneficial compounds that may support overall oral health beyond just reducing bacteria.

Solid at Room Temperature

Coconut oil’s solid state at room temperature makes it easy to measure and store. It quickly melts in your mouth once you begin swishing.

Science-Backed Benefits of Oil Pulling With Coconut Oil

While oil pulling has been used traditionally for millennia, modern research has begun to examine its effectiveness. Here are the benefits supported by scientific evidence:

1. Reduces Harmful Bacteria in the Mouth

One of the primary benefits of coconut oil pulling is its ability to reduce harmful oral bacteria. Streptococcus mutans is one of the main bacteria responsible for plaque formation, tooth decay, and cavities.

Research studies have demonstrated that oil pulling with coconut oil for just 10 minutes daily can significantly reduce the number of S. mutans bacteria in saliva within as little as two weeks. The antimicrobial properties of lauric acid in coconut oil are thought to be responsible for this effect.

Some studies have even found that coconut oil is as effective as chlorhexidine mouthwash, a common antimicrobial dental rinse, at reducing harmful bacteria levels.

2. Decreases Plaque Formation and Buildup

Plaque is a sticky film of bacteria that constantly forms on your teeth. When plaque isn’t removed regularly through proper oral hygiene, it hardens into tartar and can lead to tooth decay and gum disease.

Scientific studies have shown that regular oil pulling with virgin coconut oil can effectively reduce plaque accumulation. Research comparing coconut oil pulling to a placebo found that the oil pulling group experienced significant reductions in plaque levels.

By mechanically removing bacteria and preventing their adherence to tooth surfaces, oil pulling serves as a complementary technique to regular brushing and flossing.

3. Reduces Gingivitis and Gum Inflammation

Gingivitis is an early stage of gum disease characterized by red, swollen, and bleeding gums. It occurs when your immune system responds to bacteria in plaque, causing inflammation of the gum tissue.

Multiple studies have investigated the effects of coconut oil pulling on gingivitis. Research has found that regular oil pulling can reduce both plaque and gingivitis markers, including gum bleeding and inflammation.

The anti-inflammatory properties of coconut oil, combined with its ability to reduce harmful bacteria, make it an effective natural approach to managing mild gum inflammation.

4. Helps Combat Bad Breath

Bad breath, or halitosis, affects millions of people and is often caused by volatile sulfur compounds produced by bacteria in the mouth. Common causes include poor oral hygiene, gum disease, cavities, tongue coating, and certain medical conditions.

Since oil pulling reduces the harmful bacteria responsible for producing these odor-causing compounds, it can help freshen breath naturally. By improving overall oral hygiene and reducing bacterial load, oil pulling addresses one of the root causes of bad breath.

While more research is needed specifically on oil pulling’s effects on halitosis, the existing evidence supporting its ability to reduce bacteria and improve gum health suggests it may be beneficial for breath freshness.

5. May Support Overall Oral Health

Beyond the specific benefits mentioned above, regular oil pulling may contribute to overall oral health by:

• Strengthening teeth and gums
• Reducing dry mouth by stimulating saliva production
• Helping maintain a healthy oral microbiome balance
• Supporting the body’s natural detoxification processes in the mouth

What Oil Pulling Does NOT Do: Debunking Common Myths

While oil pulling has legitimate benefits, it’s important to separate fact from fiction. Here are some common claims that lack scientific support:

Teeth Whitening

One of the most popular claims is that oil pulling can whiten teeth. Currently, there is no scientific evidence to support this claim. While oil pulling may reduce surface stains by removing bacteria and plaque, it does not chemically bleach or whiten tooth enamel like professional whitening treatments.

Detoxifying the Blood

Some proponents claim that oil pulling “draws toxins from the blood.” This claim is not supported by any scientific evidence. Oil pulling works locally in the mouth and does not have the ability to remove toxins from the bloodstream.

Curing Systemic Diseases

While some traditional medicine practices claim oil pulling can cure various diseases throughout the body, there is no scientific evidence supporting these claims. Oil pulling’s benefits are limited to oral health.

Replacing Professional Dental Care

Oil pulling should never replace regular brushing, flossing, or professional dental checkups. It works best as a complementary practice alongside proper oral hygiene and professional care.

How to Do Oil Pulling: Step-by-Step Guide

Oil pulling is simple to do, but there are some best practices to follow for optimal results:

Materials Needed

• 1 tablespoon (15 mL) of organic, virgin coconut oil
• A timer or clock
• Tissue or paper towel
• Your regular toothbrush and toothpaste

Step-by-Step Instructions

Step 1: Choose Your Timing

Most practitioners recommend oil pulling first thing in the morning on an empty stomach, before eating, drinking, or brushing your teeth. However, you can do it at any time that fits your schedule.

Step 2: Measure Your Oil

Take approximately 1 tablespoon of coconut oil. If you’re new to the practice, you can start with 1 teaspoon and gradually increase to 1 tablespoon as you get comfortable.

Step 3: Swish Gently

Place the oil in your mouth and allow it to melt if it’s solid. Begin swishing it around your mouth, pulling it through your teeth. The motion should be gentle and relaxed – not vigorous. You should be able to continue this comfortably for the full duration.

Step 4: Continue for 15-20 Minutes

Swish the oil around your mouth for 15-20 minutes. This may seem like a long time at first, but you can multitask – many people oil pull while showering, preparing breakfast, or getting ready for the day.

Step 5: Spit It Out Properly

After 15-20 minutes, spit the oil into a trash can or onto a paper towel. Do not spit it into your sink or toilet, as the oil can solidify and potentially clog your pipes over time. Never swallow the oil – it contains bacteria and toxins you’ve removed from your mouth.

Step 6: Rinse and Brush

Rinse your mouth thoroughly with warm water. Some people like to rinse with salt water for additional antimicrobial benefits. Then brush your teeth normally with toothpaste.

Important Tips for Success

• Start slowly: If 15-20 minutes seems too long initially, start with 5-10 minutes and gradually build up.
• Don’t swish too vigorously: If your jaw muscles get tired or sore, you’re using too much force. Relax and use a gentle swishing motion.
• Use less oil if needed: If 1 tablespoon feels like too much, reduce the amount. The oil will mix with saliva and increase in volume during swishing.
• Be consistent: For best results, practice oil pulling daily or at least several times per week.
• Don’t skip regular oral care: Continue brushing twice daily, flossing, and seeing your dentist regularly.

Potential Side Effects and Precautions

Oil pulling is generally considered safe for most people when done correctly. However, there are a few considerations to keep in mind:

Jaw Fatigue

Some people experience jaw muscle soreness when first starting oil pulling. This typically resolves as you get used to the practice. If pain persists, reduce the duration or swish more gently.

Allergic Reactions

While rare, some individuals may be allergic to coconut oil. If you experience any allergic symptoms such as itching, swelling, or rash, discontinue use immediately and consult a healthcare provider.

Lipoid Pneumonia Risk

Accidentally inhaling or aspirating oil into the lungs could theoretically cause lipoid pneumonia. To avoid this, swish gently and be careful not to breathe in the oil. If you have difficulty swallowing or respiratory issues, consult your doctor before trying oil pulling.

Not a Substitute for Professional Care

If you have existing dental problems, gum disease, or oral health concerns, see a dentist. Oil pulling is not a replacement for professional dental treatment.

What Type of Coconut Oil Should You Use?

For oil pulling, quality matters. Here’s what to look for:

Organic Virgin or Extra Virgin Coconut Oil

Choose organic, virgin, or extra virgin coconut oil that has been cold-pressed. This type of oil retains the most beneficial compounds and is free from chemical processing.

Unrefined vs. Refined

Unrefined coconut oil is preferable because it maintains more of its natural antimicrobial properties and nutrients. Refined coconut oil has been processed and may have fewer beneficial compounds.

Quality Brands

Look for reputable brands that provide transparency about their sourcing and processing methods. The oil should be pure coconut oil without added ingredients.

How Long Until You See Results?

The timeline for experiencing benefits from oil pulling can vary depending on your starting oral health and consistency of practice:

• Immediate effects: Many people report that their mouth feels cleaner and their breath is fresher immediately after oil pulling.
• Within 1-2 weeks: Research shows that bacterial levels can decrease significantly within two weeks of daily oil pulling.
• Within 1 month: You may notice reduced plaque buildup, healthier-looking gums, and improved overall oral hygiene.
• Long-term benefits: Continued practice over several months may lead to more substantial improvements in gum health and cavity prevention.

Remember that individual results vary, and oil pulling works best when combined with good overall oral hygiene practices.

Other Oils for Oil Pulling

While coconut oil is the most popular choice, other oils have been traditionally used for oil pulling:

Sesame Oil

Sesame oil is the traditional oil used in ancient Ayurvedic oil pulling practices. It has natural antibacterial properties and has been studied for its oral health benefits. Some people prefer its neutral taste, while others find it less pleasant than coconut oil.

Sunflower Oil

Sunflower oil is another traditional option that has shown some effectiveness in research studies. It’s generally well-tolerated and has a mild flavor.

Olive Oil

Extra virgin olive oil contains beneficial antioxidants and anti-inflammatory compounds. While less commonly used for oil pulling, it can be effective and is a good option for those who prefer its taste.

Each oil has its own properties, but coconut oil remains the most popular due to its superior antimicrobial activity and pleasant taste.

Oil Pulling and Professional Dental Recommendations

It’s important to note that while oil pulling has shown benefits in research studies, dental organizations like the American Dental Association (ADA) have not officially endorsed the practice. The ADA cites a lack of extensive clinical research and notes that oil pulling should not replace evidence-based dental care practices.

However, many dentists acknowledge that oil pulling may serve as a useful complementary practice alongside regular brushing, flossing, and professional dental care. Some dental professionals recommend it to patients interested in natural oral health approaches, particularly for managing gingivitis or bad breath.

Always consult with your dentist before adding new oral health practices to your routine, especially if you have existing dental conditions or concerns.

Combining Oil Pulling With Other Oral Health Practices

For optimal oral health, oil pulling should be part of a comprehensive dental care routine that includes:

• Brushing twice daily: Use fluoride toothpaste and brush for at least two minutes each time.
• Daily flossing: Remove plaque and food particles from between teeth where your toothbrush can’t reach.
• Regular dental checkups: Visit your dentist at least twice a year for professional cleanings and examinations.
• Healthy diet: Limit sugary foods and drinks that feed harmful bacteria.
• Stay hydrated: Drinking water helps wash away food particles and bacteria.
• Avoid tobacco: Smoking and tobacco use significantly harm oral health.

Oil pulling can enhance these practices but should never replace them.

Frequently Asked Questions About Oil Pulling

Can I drink water before oil pulling?

Yes, you can drink water before oil pulling, though many practitioners prefer to do it first thing in the morning before consuming anything. The most important thing is not to swallow the oil once you’ve started swishing.

What if I can’t swish for 20 minutes?

Start with whatever duration feels comfortable – even 5-10 minutes can provide some benefits. Gradually increase the time as you get used to the practice.

Can children do oil pulling?

Oil pulling is not recommended for young children who might accidentally swallow the oil or have difficulty with the swishing technique. Consult a pediatric dentist before introducing oil pulling to children.

Should I oil pull before or after brushing?

Most experts recommend oil pulling before brushing your teeth. This allows you to remove the bacteria-laden oil first, then brush away any remaining residue.

Can I oil pull if I have dental work like crowns or fillings?

Yes, oil pulling is generally safe for people with dental work. However, if you have concerns about specific dental restorations, consult your dentist.

How often should I do oil pulling?

For best results, practice oil pulling daily. However, even a few times per week may provide some benefits. Consistency is key.

Will oil pulling cure cavities?

No, oil pulling cannot cure existing cavities. Once tooth decay has occurred, professional dental treatment is necessary. However, oil pulling may help prevent new cavities by reducing harmful bacteria.

The Bottom Line

Oil pulling with coconut oil is an ancient practice that modern research has shown may offer legitimate benefits for oral health. When done correctly and consistently, it can help reduce harmful bacteria, decrease plaque buildup, combat gingivitis, and freshen breath.

While oil pulling has demonstrated these benefits in scientific studies, it’s important to maintain realistic expectations. It is not a miracle cure, cannot whiten teeth, and should not replace conventional dental care practices.

The best approach is to view oil pulling as a complementary technique that can enhance your oral hygiene routine when combined with regular brushing, flossing, and professional dental care. If you’re interested in trying this ancient remedy, coconut oil pulling is a safe, natural, and potentially beneficial practice worth incorporating into your daily routine.

Remember to consult with your dentist if you have any existing oral health conditions or concerns before starting oil pulling. With proper technique and consistent practice, oil pulling may become a valuable addition to your journey toward better dental health.

Sources:

• National Center for Biotechnology Information – Oil pulling and its effects on oral health
• PubMed – Effect of coconut oil pulling on Streptococcus mutans
• NCBI – Comparative study of coconut oil and chlorhexidine mouthwash
• NCBI – Oil pulling effects on plaque and gingivitis
• NCBI – Halitosis causes and treatments
• American Dental Association – Oil Pulling Information
• NCBI – Traditional and modern views on oil pulling