What is Oil Pulling?
Oil pulling involves placing about one tablespoon of edible oil in your mouth, then swishing and pulling it between your teeth for 10-20 minutes before spitting it out. Traditionally done on an empty stomach first thing in the morning, oil pulling may help:
Improve oral hygiene
Oil pulling can reduce plaque buildup, gingivitis, bad breath, and bleeding gums.
Whitens teeth
By decreasing staining, oil pulling can gently whiten teeth over time.
Detoxify the body
Swishing oil may help draw out toxins and bacteria from the mouth and body.
Boost overall health
Proponents claim oil pulling can support immune function, reduce inflammation, and improve wellbeing.
Choosing the Best Oil for Your Needs
The type of oil you choose for oil pulling depends on your goals, preferences, and what feels best for your body. Here are some top options:
Coconut Oil
Has powerful antimicrobial and antibacterial properties to kill bad oral bacteria. Tastes pleasant and rinses clean.
Sesame Oil
Traditional Ayurvedic choice with anti-inflammatory effects. Has a strong flavor some may dislike.
Sunflower Oil
Great choice for sensitive gums and teeth. Mild flavor and texture.
Olive Oil
Rich in antioxidants with anti-inflammatory benefits. Leaves a linger flavor in the mouth.
MCT Oil
Derived from coconut oil, provides antimicrobial effects. No coconut flavor.
Flaxseed Oil
Contains omega fatty acids for gum and mouth health. Thick texture requiring getting used to.
Key Factors in Choosing an Oil Pulling Oil
Keep these factors in mind when selecting an oil pulling oil:
Oral Health Benefits
Look for oils like coconut, sesame, or olive oil with antibacterial and anti-inflammatory properties to support oral hygiene.
Texture and Feel
The oil should be liquid at room temperature. Thinner, lighter oils like coconut or sunflower may feel more pleasant for swishing.
Taste
Some oils like coconut and olive have a pleasant natural flavor. Sesame and flaxseed have stronger, bitter tastes.
Rinsing Clean
Opt for an oil that leaves minimal lingering aftertaste like coconut. Others like olive oil can leave a greasy mouthfeel.
Allergies and Sensitivities
Avoid oils you may be allergic or sensitive to, like nut oils. Sunflower, safflower, or MCT are hypoallergenic.
Best Oils for Specific Concerns
Target certain oral health goals by selecting oils to address your specific needs:
Coconut Oil for Bad Breath
Has powerful antibacterial properties to kill germs that cause bad breath. Also freshens breath with a pleasant taste.
Sesame Oil for Dry Mouth
Traditional Ayurvedic remedy to boost saliva production and relieve dry mouth.
Olive Oil for Tooth Sensitivity
Soothes nerve and gum irritation that contributes to tooth sensitivity and discomfort.
Tea Tree Oil for Gingivitis
Tea tree oil mixed with coconut oil can help reduce inflammation and bleeding associated with gingivitis.
Sunflower Oil for Canker Sores
Sunflower oil is gentle on sensitive tissues in the mouth. Helps heal canker sores faster.
Tips for an Effective Oil Pulling Routine
To get the most out of your chosen oil:
Pick a High-Quality Oil
Ensure the oil is cold-pressed, organic, and hexane-free for safety and maximum benefits.
Swish for 10-20 Minutes
Swishing longer allows more time for oil to draw out impurities from the mouth.
Pull Through Teeth
Suck oil back and forth between teeth to penetrate crevices and fully detoxify the mouth.
Start with 1 Tsp Oil
This amount coats mouth evenly. Add more oil if needed for full 20 minute swish.
Spit Out Completely When Done
Spit into a waste basket, not the sink, to avoid clogged drains.
Rinse Mouth Well Afterwards
Use warm water to rinse out any remaining oil, bacteria, and toxins.
Try on an Empty Stomach
Swishing on an empty stomach allows the oil to pull more deeply from the body.
Precautions with Oil Pulling
Oil pulling is generally safe, but keep these precautions in mind:
Avoid Coconut Oil Allergy
Those with a coconut allergy should avoid coconut oil. Opt for hypoallergenic sunflower oil instead.
Don’t Swallow the Oil
Always spit out the oil when done. Swallowing large amounts may cause diarrhea or nausea.
Stop if Mouth Sensation Changes
Discontinue use if you experience mouth soreness or altered taste sensation.
Don’t Do Directly After Eating
Wait at least one hour after meals before oil pulling to allow proper swishing.
Watch for Lip Dryness
The oil can dry out lips with repeated use. Apply lip balm or oil after to prevent chapping.
How Often Should You Oil Pull?
Most sources recommend oil pulling 3-5 times per week for maintenance. Those looking to address a specific issue can do it daily until the condition resolves.
The Takeaway
Choosing a high-quality edible oil suited to your individual needs and preferences is key for an enjoyable, beneficial oil pulling experience. Coconut, sesame, olive, sunflower, and MCT oils are excellent choices. With consistent swishing, you may see whiter teeth, fresher breath, and improved oral wellness over time.
FAQs
What are the benefits of oil pulling?
Oil pulling can help improve oral hygiene, reduce plaque, whiten teeth, freshen breath, and support overall health and detoxification.
How long should I oil pull each day?
Aim for 10-20 minutes of swishing per session. Most sources recommend oil pulling 3-5 times per week for maintenance.
Does oil pulling help with gingivitis?
Yes, the antibacterial effects can reduce inflammation and symptoms associated with gingivitis. Use coconut or sesame oil.
What is the best oil for sensitive teeth and gums?
Sunflower oil is gentlest for sensitive mouths. Olive and coconut oil also have anti-inflammatory properties.
Should I rinse with water after oil pulling?
Yes, it's important to thoroughly rinse the mouth with warm water after to remove any remaining oil and debris.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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