How Oil Pulling Works

Oil pulling requires only a tablespoon of oil and 20 minutes of your time. The idea is to suck – or "pull" -- the oil between your teeth while you rinse with it. Spit out the leftover oil -- it will turn white and slightly foamy -- into a cup or into the trash (don't spit oil in the sink unless you want to explain to a plumber how your pipes became clogged), rinse and check out those pearly whites.

The oil you choose should be vegetable-based; in particular, sesame oil and coconut oils have both been found to have health benefits, including perhaps oral health benefits, but if olive or sunflower oil (for instance) are more palatable, they won't harm you.

There is no hard-and-fast rule as to exactly how much oil you should use, so try the recommended tablespoonful and decrease the amount if you have trouble with the mouth feel (or your gag reflex). Some adopters of the practice report it may take a few tries before getting used to how the oil feels. Some research also shows that you might see benefits in half the recommended rinse time, pulling for 10 minutes instead of the suggested 20.

Think of oil pulling as you would a mouthwash (except replace the minty-fresh liquid with a tablespoon of oil).

In addition to swishing away any food debris and plaque from the inside of your mouth, the treatment is considered to be antimicrobial, and is believed by some to be a remedy for about 30 systemic conditions. And there might be something to that -- poor oral health and periodontal disease have been linked to poor general health, overall, and may affect your body's ability to fight off infections and inflammatory diseases.

Patients with greater numbers of bad bacteria in their mouths are more likely to be diagnosed with atherosclerosis, a hardening of the arteries, in the neck [source: Griffin]. And it's not just heart health that's affected. Limited studies have found an association between the number of teeth you've lost and your risk of developing certain cancers: Gum disease is associated with a 30 percent greater risk of blood cancers, a 49 percent greater risk of kidney cancer and a 54 percent greater risk of pancreatic cancer in adult men [source: American Academy of Periodontology]. Additionally, the risk of esophageal cancer doubles in people who've lost between six and 15 teeth [source: Missih].

There's some intriguing, yet preliminary, evidence to back up those of thousands of years of observational antibacterial and anti-inflammatory benefits.

Research into the practice of oil pulling shows that indeed the daily swish may be as effective -- or almost as effective -- as chlorhexidine mouthwash against bad breath, plaque, receding gums and gum disease, as well as against the cavity-causing bacteria Streptococcus mutans (S. mutans) [sources: Asokan, Asokan, Asokan]. Let's put that into perspective. Chlorhexidine mouthwash is a prescription-grade antimicrobial and antiseptic (chemical) rinse used to treat gum disease. It's more powerful than an over-the-counter version intended to freshen your breath. And swishing with a tablespoon of sesame oil is observed to have similar benefits -- but unlike chlorhexidine mouthwash, which can be associated with staining, sesame oil used in oil pulling may whiten teeth.

Sesame oil (unrefined, and not toasted) is most traditionally used in oil pulling because this polyunsaturated fat has some notable health-beneficial components -- including magnesium (for lowering blood pressure and glucose levels, as well for good respiratory health), zinc and copper for bone health, and antioxidant and anti-inflammatory properties.

The antimicrobial properties of coconut oil (which is solid at room temperature, be aware) are also showing promise in limited studies. One small study conducted at Loma Linda University found that the mouths of participants who pulled with sesame oil had five times fewer bad bacteria than those who pulled only with water; and pulling with coconut oil showed benefits, too. The mouths of these participants had two times fewer bacteria [source: Almendrala]. Additionally, coconut oil is full of lauric acid, a known antimicrobial agent.

While there's no evidence that the plaque in your mouth will dissolve in fat (as some proponents of oil pulling believe), some theories suggest that bacteria does attach to the oil-saliva mixture formed in your mouth. It may be attracted to the oil, but saliva does more than just keep your mouth moist. It's antibacterial, which means it fights germs in your mouth, and it's rich in salivary proteins that fight cavities, as well as minerals to strengthen tooth enamel [source: Dowd]. Adding oil seems to reduce the number of bacteria in the mouth, but it's important to note that studies to show the science behind the anecdotal evidence are limited. Ongoing research to prove any benefits oil pulling may have will need to be done with a wider audience. In the meantime, though, if you can stomach swishing with sesame or coconut oil, no harm done -- as long as you keep up with your regular brushing and flossing habits (and don't swallow that oil).