Oil pulling, a practice originating from ancient Indian Ayurveda, involves swishing oil in the mouth for an extended period to promote oral hygiene. Known traditionally as Kavala or Gandusha, this technique has become popular as people seek natural alternatives for dental care. While oils like coconut and sunflower can be used, sesame oil is historically significant and widely recommended in Ayurvedic texts. Proponents suggest the process may help “pull” harmful substances from the mouth, supporting a healthier oral environment.
Unique Properties of Sesame Oil for Oral Health
Sesame oil is traditionally favored for oil pulling due to its unique chemical profile. It contains a high concentration of polyunsaturated fats, including linoleic and oleic acids, and is a natural source of vitamin E and phytosterols, which contribute to its stability. A key difference is the presence of lignans, such as sesamin, sesamolin, and sesaminol, which are powerful antioxidants unique to the sesame plant. These lignans enhance the oil’s anti-inflammatory and antioxidative effects, potentially reducing free radical damage to oral tissues. Furthermore, sesame oil contains chlorosesamone, which has been studied for its potential antifungal activity.
Step-by-Step Guide to Oil Pulling Technique
The oil pulling process is most effective when performed consistently, ideally first thing in the morning before eating or drinking. Start by measuring approximately one tablespoon of cold-pressed sesame oil and placing it into your mouth. The amount should feel comfortable enough to swish without straining; you may start with less if needed.
Gently move the oil around the mouth, pulling it through the gaps between your teeth and across the gums. Maintain a gentle motion, avoiding aggressive swishing or gargling, which can cause jaw fatigue. Continue this process for 15 to 20 minutes, the time frame generally cited to allow the oil to fully interact with the oral environment. The oil should become thinner and take on a milky white color when ready to stop.
It is necessary to spit the oil out once the time is complete. The expelled oil contains the bacteria and debris that have been collected, and swallowing it would reintroduce these substances into the body. After expelling the oil, rinse your mouth thoroughly with warm water to remove any residual film. Then, proceed with your regular routine of brushing and flossing.
Scientific Claims Versus Traditional Uses
Traditional Ayurvedic texts ascribe a wide array of benefits to oil pulling, including systemic detoxification and the treatment of non-oral diseases like headaches and asthma. Modern scientific research, however, focuses on investigating measurable outcomes within the oral cavity. Studies involving sesame oil have been conducted to evaluate its effect on common oral health indicators.
Research suggests that oil pulling with sesame oil can lead to a significant reduction in plaque, sometimes more effectively than distilled water. Trials have also shown it decreases the severity of gingivitis and reduces the total microbial load in the mouth, which contributes to halitosis. For instance, some findings indicate that sesame oil pulling significantly reduces Streptococcus mutans, a primary bacterium associated with tooth decay. Scientists often attribute the benefits primarily to the mechanical action of swishing, which physically dislodges bacteria and debris.
Important Safety and Usage Considerations
While oil pulling is generally considered a low-risk practice, specific safety and usage protocols should be followed. The primary concern is the proper disposal of the used oil. Never spit the oil down a sink or toilet drain, as it can cool and solidify, leading to potential plumbing clogs. Instead, the oil should be expelled into a trash receptacle or compost container.
Accidentally swallowing the oil is cautioned against, as the oil contains collected bacteria and debris, which can cause an upset stomach. In rare cases, vigorous swishing can lead to oil aspiration, where the oil is inhaled into the lungs. Additionally, some individuals may experience mild jaw strain or muscle fatigue, especially when first attempting the full 15 to 20-minute duration. Oil pulling is designed to be a supplemental practice to enhance oral hygiene, and it should not be considered a replacement for regular brushing, flossing, and professional dental check-ups.