The Effects of Oil Pulling on Your Body What You Need to Know

From tongue scraping to charcoal toothpaste, dental health trends often claim to revolutionize oral care. One such trend is oil pulling, an ancient Ayurvedic practice where oil is swished in the mouth for 20 minutes to promote better oral health. But what actually happens to your body when you oil pull, and is it worth incorporating into your routine?

What Is Oil Pulling?

Oil pulling involves swishing a tablespoon of oil commonly sesame, sunflower, or coconut oil in your mouth for about 20 minutes before spitting it out. This practice, rooted in Ayurvedic medicine, is believed to reduce harmful bacteria, freshen breath, and improve overall oral hygiene. However, its effectiveness and scientific backing remain subjects of debate.

Does Oil Pulling Freshen Your Breath?

Some studies suggest that oil pulling may help combat bad breath. Bad breath often stems from plaque buildup or bacterial overgrowth, which can lead to gum inflammation and tooth decay.

• A small November 2014 study in the Journal of Clinical and Diagnostic Research found that oil pulling with sesame oil reduced bad breath as effectively as chlorhexidine, a prescription mouthwash.

• A December 2019 study in Complementary Therapies in Medicine found similar results, showing that oil pulling inhibited plaque regrowth in the days following a dental cleaning.

While these findings are promising, most studies have small sample sizes and short durations. Experts, including the American Dental Association (ADA), recommend sticking to well-studied options like brushing, flossing, and prescription mouthwash for lasting results.

Can Oil Pulling Whiten Your Teeth?

The internet is full of anecdotal claims that oil pulling whitens teeth. While oil pulling might reduce bacteria and plaque, giving teeth a cleaner appearance, no clinical evidence supports its ability to whiten teeth. If a brighter smile is your goal, consult your dentist for proven whitening treatments.

Does Oil Pulling Detoxify Your Body?

One of the boldest claims about oil pulling is that it can detoxify your blood and cure various diseases. However, no scientific studies confirm these benefits.

That said, oral health does influence overall health. For instance, poor oral hygiene is linked to inflammatory conditions such as heart disease and autoimmune disorders, according to a September 2012 review in the Journal of Evidence-Based Dental Practice. By reducing bacteria in your mouth, oil pulling might theoretically reduce oral inflammation, but brushing and flossing remain the most effective methods for protecting both oral and general health.

How to Incorporate Oil Pulling Into Your Routine

While oil pulling is not a replacement for traditional oral care, it’s generally safe to try. Here’s how to do it:

• Swish 1 tablespoon of oil (e.g., sesame, coconut, or sunflower oil) in your mouth for up to 20 minutes. If 20 minutes feels too long, start with a shorter duration.

• Spit the oil into a paper towel and dispose of it in the trash. Avoid swallowing the oil or spitting it down the sink, as it can clog drains.

• Brush your teeth after oil pulling to remove any remaining residue.

Most guides recommend oil pulling in the morning on an empty stomach, but you can adapt the timing to fit your routine.

The Bottom Line

Oil pulling is a harmless and ancient practice with some potential benefits, including reducing bad breath and possibly supporting oral health. However, scientific evidence on its effectiveness is limited, and it’s not a substitute for proven methods like brushing, flossing, and regular dental checkups.

If you’re curious, try oil pulling alongside traditional dental hygiene practices to see if it works for you. But remember, maintaining good oral health still starts with the basics: brushing twice a day, flossing daily, and visiting your dentist regularly.

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