Everything you need to know about coconut oil pulling.

In this blog post, I will cover: What coconut oil pulling is, what you need to know about it, how to do it, the health benefits, and how to optimise and upgrade your coconut oil pulling with my special upgraded coconut oil pulling recipe.

A few years ago, coconut oil pulling seemed to be all the rage in the health and wellness industry. It originates from Ayurveda medicine, found in India, and it has been further promoted by holistic health coaches and health enthusiasts, often touting coconut oil pulling for their fresh breath, removal of candida and helping with plaque. But, typically and rarely backed up with supported research.

Moving on today, coconut oil pulling is catching on again. Especially with many leading biological dentists, functional medicine nutritionists promoting it. As a soon-to-become nutritionist myself, we look at the body systemically as a whole organism, not on an individualised organ based conventional/allopathic mindset where you see your specialist for x, y and z or look to label a health complaint or dysfunction with a disease then suppress your vitality with a medication.

Nutritional therapists are allowed to think for themselves. Therefore, most nutritionists understand and know that everything is connected. If you have inflammation in your teeth or gums, chances are that the brain, liver, gut, kidneys etc know that there is a problem and will be diverting or conserving energy there. Finally, the mouth has been considered to be the mirror of the general health of the human body.

Coconut oil pulling in maintaining oral hygiene has shown to:

Prevent dental carriers
Improves oral hygiene
Decreases oral microbiota count
Inhibits adhesion of plaque to teeth and oral surfaces
Reduces gingivitis
Reduces Halitosis aka bad breath
Strengthens oral cavity muscles and jaw
Whitens teeth
Improves general health

What is coconut oil pulling?

Coconut oil pulling is exactly what it sounds like. You are utilising the health benefits of coconut oil which contains antimicrobial, antibacterial properties, to pull out and remove opportunistic (unfriendly) bacteria found lurking in the mouth, in the form of plaque. Coconut oil pulling should be an adjuvant to tooth brushing and other general health-promoting factors.

Ideally, first thing in the morning on an empty stomach you take 1 tbsp of coconut oil, extra virgin, sustainably sourced and organic. Swish it all around your mouth without swallowing, making sure it covers every millimetre possible, and coats every tooth from all angles. You do this for 10 minutes minimum and then spit out the oil down the toilet or in the trash and get on with your day. I like to do it for 15 minutes. Spitting down the sink may cause it to block up, not a good idea. Some people also swallow which I do not think is optimal either due to adding to your energy intake for the day and adding more bacterial and toxin load burden to the gastrointestinal tract even when it is dead or dying.

What you need to know about coconut oil pulling

If you did not know, the mouth is the very start of our digestion. Our mouths provide an enticing accommodation, with each gum fold and tooth gap home to hundreds of bacteria, viruses and fungal species. Both friendly bacteria and sometimes a rough crowd of opportunistic bacteria, i.e. streptococcus and staphylococcus species, known to cause disease. Bacterial species can fluctuate largely by our environment and the food/diet we consume.

Some of these bacteria are able to turn simple sugars into acids, which may eat away at the enamel of the tooth. Hence, why eating processed junk food is bad systemically for your health – not just those extra hyper-palatable calories leading to obesity. When we feed ourselves with empty calories of refined carbohydrates in the form of bread, pastries, and essentially junk, opportunistic bacteria and yeast feast on this and bloom. This has been shown in yeast species such as candida albicans, not only in the oral cavity but throughout the digestive tract growing when simple sugars have been added to the diet.

With the influx of sugars, the growth of these intruders starts to grow, competing with the commensal beneficial bacteria for space, decreasing their numbers and risking ourselves with more risk of health issues and diseases. However, we can nourish ourselves with nutrient-rich, whole foods which encourage the growth of the good guys and provide the nutrient to function optimally.

The oral microbiome has an influential role in digestion – being the breakdown of food, but also food cravings and even our mood. Our mouth could be seen as a gateway to the rest of the human body. It's our first interaction with smell and sight with food.

Also, just think how close your mouth is to your brain. Embedded in each tooth, there is a dental pulp which contains thousands of nerves, connective tissue and blood vessels. There is a free-flowing sensory and transportation system of nutrients such as oxygen, and blood containing immune cells and nutrients, and also a signal between the tooth and brain. The mouth, teeth, and oral cavity should be seen as its own organ just like the liver or kidneys. The mouth is connected to a very important cranial nerve, the trigeminal nerve that has bidirectional pathways which work both ways. Pathogenic bacteria or an imbalanced oral microbiome, infected root canals (aka dead teeth), cavitation, bite problems, and heavy metals may lead to health issues, which cause 24/7 chronic inflammation in multiple systems of the body such as the immunological, neurological and hormonal axis of the body.

When we lose our friendly commensal bacteria from our poor diets containing refined foods, psychological stress or internal driven stress and even antibiotics, this allows opportunistic pathogenic bacteria residence and shifts our microbiome to work against us. We might notice more frequent colds or muscle aches but then become more at risk overtime with health diseases such as cardiovascular and heart disease, cancer, arthritis, diabetes, small intestine bacterial overgrowth, autoimmune diseases, candida overgrowth, dysbiosis / leaky gut and chronic fatigue syndrome which all causes systemic inflammation throughout the whole body and a drop of energy in each cell. Your redox state = not good.

We are all born with an established oral bacteria community within minutes of birth, primarily from your mother. Throughout gestation, your mother's own oral microbiome can be delivered into the foetus via the placenta. After birth, the oral microbiome changes shape with the influx of breast milk from mother, with kisses and touches from people and environmental interactions with the outside world too. This sets the stage of your microbiota which we need to have working with us, not being attacked by antibiotics and processed food and light.

Fun fact:
Coconut oil contains 92% saturated fatty acids, with approximately 50% lauric acid. Human breast milk is the only other naturally occurring substance with such a high concentration of lauric acid. Lauric acid has proven to have anti-inflammatory and antimicrobial effects.

The bacteria organise themselves into colonies, spreading in different locations and terrain in your mouth, depending on the pH, for their best hope in survival. For example, the cheek side of each tooth has a different microbiota than the tongue side. Molars in the back of the mouth have different microbes to the canines and front teeth. This is largely due to the location of the salivary glands which secrete its own antimicrobials, digestive enzymes which make it less acidic and more hydrated influencing what grows where and oxygen levels.

When bacteria have the right conditions and fuel to grow they might form biofilms, known as plaque. Biofilms lay-down a siege and set up defence able to withstand your daily tooth brushing or flossing. Biofilms are able to secrete glycoproteins and polysaccharides to crosslink forming a matrix which offers protection and the ability to communicate with other bacteria, viruses and fungi. Plaque induced gingivitis is the result of interaction between plaque and tissues and inflammatory response of the host. The microbial species of the plaque alter when the plague begins to mature. We got to shift the mindset of eating for calories but eating for our overall health and our fellow inhabitants in the digestive tract.

Just like the remaining organs of the digestive tract, we have commensal beneficial bacteria, in which we have a symbiotic relationship with. They look after us by acting as gatekeepers and defenders, on the lookout for opportunistic bacteria. With the use of antibiotics, junk food, circadian disruption, stress, certain medications and neuroendocrine feedback loops, we can easily lose a foothold with our immune system. This allows the opportunistic pathogenic bacteria, candida and other mould species like Aspergillus, Fusarium and Cryptococcus an easier chance to set up shop in the mouth or voyage into the intestines to form or be incorporated into existing biofilms which have shown to inhibit nutrient absorption sequestering iron, magnesium and calcium and inflammation contributing to risk of diseases. Further, leading to the bacteria, within the biofilm possessing antibiotic resistance powers and various bacteria species possessing virulence factors.

My friend @Dr Dominik Nischwitz - Recorded live 2nd February 2020 @ Health Optimisation Biohacker London Meetup Theme of the month: Health Starts in your Mouth: The Biohacking & Function...

Research has shown coconut oil pulling, using the technique below, effective and able to break the plaque, which is home to a community of bacteria throughout the mouth. As a fat, coconut can become an emulsifier increasing its surface area, with the sheer force of swishing around in the mouth. Coconut oil is able to attach to the surface of the teeth and gums which may have gingivitis and remove plaque adhesion and break up bacterial coaggregation in the form of biofilms. The use of coconut oil pulling generates antioxidants, which help damage the cell wall of microorganisms, penetrating and killing them.

In addition, the reaction of coconut oil (which has a high saponification value) with the alkaline saliva acts as a soap-like substance. Which actually makes sense when coconut oil is commonly found in soaps. Lauric acid found in coconut oil can react with the sodium hydroxide, found in saliva to form sodium laureate, the main component of soap explaining its cleansing and decreased plaque accumulation properties. The use of coconut oil pulling has shown multiple times a significant reduction in gingivitis attributed to decreased plaque accumulation and the anti-inflammatory effects of coconut oil. In addition, animal studies using coconut oil have shown to improve burn wound healing with its antiseptic properties.

t's not only coconut oil which has been used for its ability in removing bacteria. But sunflower and sesame oil have also been used and both supported to be effective. Personally, I would stay clear of these oils in general being that they are processed seed oils, contain significant amounts of polyunsaturated fats, lead to an unfavourable omega 6 ratios and also lack the beneficial lauric acid found in coconut.

Coconut oil has remarkable health benefits, especially when dealing with inflammation from microbial sources. Monolauric acid, another fatty acid found in coconut oil, has beneficial antimicrobial activity against Escherichia vulneris, Enterobacter spp, Helicobacter pylori, Staphylococcus aureus, and multiple Candida species. Monolauric acid contains antiviral properties dissolving lipids and phospholipids in the viral envelope, leading to the death of certain viruses. The plaque building bacteria responsible for dental careers gingivitis, periodontitis and bad breath are removed effectively from the oral cavity by coconut oil. Teeth may even become whiter, gums more rosier and breathe fresher, which I can definitely testify to this. Finally, the beneficial effects of using coconut oil for pulling does not have any adverse effects compared to mouthwashes which contain chlorhexidine. Long-term use of mouthwashes may cause brown staining and altered taste sensation. Another reason to use wholefoods made by nature.

The daily use of coconut oil pulling each morning showed benefits within just 7 days. This was further extended and enhanced after 30 days. Try to perform it daily, fitting it into your morning routine somewhere such as, whilst you wash up, watch the sunrise, do a mediation, daily gratitude, walk, stretching or reading your book. Making the recipe below is an easy way to have it ready to go and just popping it in your mouth.Dr Dominik Nischwitz

Even if you have no known dental issues, having the mindset for health optimisation and prevention using coconut oil pulling in your routine, either every day or doing every month on a rotational basis, will not only benefit your oral hygiene but your whole body will thank you for it. This would be more necessary if you have experienced any previous dental treatment such as a root canal or any mechanical work done, as this becomes a hostile and opportunistic ground for pathogenic microorganisms.

Please note: Oil pulling does not replace the need for tooth brushing or seeking professional dental therapy. There have been no adverse side effects reported in the research.

Optimising and upgrading coconut oil pulling:

There is nothing wrong in just using coconut oil, scoop out 1 tbsp each morning. However, there are three things we can add to further enhance the beneficial effect of coconut oil pulling. These extras can be easily found online or in most health stores. They are incorporated in a simple five-minute recipe, which you make the day before by heating up in a saucepan, mixing the ingredients and then letting it set in silicone moulds. Pop them in the fridge for a few hours overnight and voila.

Not only do the following upgrades add a better taste profile, but they have their own unique health benefits, which could boost greater effectiveness and clinical outcomes when dealing with oral health issues and promote optimal health and beyond.

Xylitol:
A sugar based alcohol, which has the unique ability to inhibit acid production (bacteria use lactic acid for energy) in pathogenic bacteria. Most importantly preventing the formation of biofilms by breaking them up. This adds a pleasant light sweetened note to the coconut oil pulling.
Peppermint oil essential oil:
Provides a menthol fragrance to the coconut oil pulling experience. Peppermint aroma and the taste response may have a relaxing effect on the airway and help relax bronchial smooth muscle. The scent can stimulate regions of the brain improving alertness, most definitely handy in the morning. In the oral cavity, peppermint oil may increase salivation further aiding coconut oil emulsification effectiveness, increases enzyme, antimicrobial agents such as Secretory IgA and white blood cells. More importantly, multiple studies have shown peppermint as an effective essential oil with its antibacterial, antifungal and antiviral properties.
Oregano oil:
A popular herb originating from the Mediterranean. Oregano essential oil has been used for hundreds of years in folk medicine as it contains antioxidant and antibacterial activity. The main component, carvacrol, a monoterpenoid phenol, causes permeabilisation and depolarisation of cytoplasmic membranes, inhibits biofilm formation and microbial toxin production. It is by far one of the most powerful and strongest essential oils. A little goes a long way with oregano oil, that is why five drops is used for the recipe.

As you can imagine, by utilising the coconut oil as a base, then the three additional beneficial compounds, it creates a far broader effective use of coconut oil pulling. Each ingredient compliments each other allowing for a pleasurable experience and effective oral hygiene protocol.

Upgraded coconut oil pulling recipe:

Ready to go with pre-made bites in the fridge makes life easy. Thanks to Ben Greenfield and my friend, biological Dentist Dr Dominik Nischwitz, who talked about this concoction in their recent podcast. Dr Dominik Nischwitz also has a book called “It's All in Your Mouth: Biological Dentistry and the Surprising Impact of Oral Health on Whole Body Wellness” His book can be found here:

What you will need:

Silicone moulding tray (Found here)
Saucepan
1 cup extra virgin organic coconut oil
15 drops of peppermint essential oil (Found here)
5 drops of oregano oil (Found here)
20 grams Xylitol (Found here) (Do not give xylitol to your dog as it is toxic)

What you will need to do:

In the saucepan add all the ingredients. Put on low heat.
When the coconut oil has melted, using a whisk or fork, mix all the ingredients until they have completely combined.
Next, pour the liquid into the silicone mould tray. It is best to put the tray on a firm flat board to allow you to transfer into the fridge easily.
Pour carefully and gently into the moulds. The type of silicone moulds you use will dictate the servings.
Refrigerate the coconut oil for a few hours until hard. Next, remove from the silicone. Add them into a container or glass jar. Store them in the fridge until you use them in the morning, each day.

I hope you enjoyed this post.

If you did please leave a comment below and let me know what your oral hygiene protocol is?

All the best until next time

Ryan @livevitae

References:

Man, A., Santacroce, L., Iacob, R., Mare, A. and Man, L., 2019. Antimicrobial activity of six essential oils against a group of human pathogens: A comparative study. Pathogens, 8(1), p.15.

Nagilla, J., 2017. Comparative evaluation of Antiplaque Efficacy of Coconut Oil Pulling and a Placebo, Among Dental College Students: A Randomized Controlled Trial. Journal of clinical and diagnostic research,.

Nischwitz, D., 2020. Biological Dentist Dr. Nischwitz On The Missing Link To Overall Health. [online] Ben Greenfield Fitness - Diet, Fat Loss and Performance Advice. Available at: <https://bengreenfieldfitness.com/article/lifestyle-articles/biological-dentist/>

Peedikayil, F., Sreenivasan, P. and Narayanan, A., 2015. Effect of coconut oil in plaque related gingivitis - A preliminary report. Nigerian Medical Journal, 56(2), p.143.

Shanbhag, V., 2017. Oil pulling for maintaining oral hygiene – A review. Journal of Traditional and Complementary Medicine, 7(1), pp.106-109.

Thosar, N., Basak, S., Bahadure, R. and Rajurkar, M., 2013. Antimicrobial efficacy of five essential oils against oral pathogens: An in vitro study. European Journal of Dentistry, 07(S 01), pp.S071-S077.

Witkowska, D., Sowińska, J., Murawska, D., Matusevičius, P., Kwiatkowska-Stenzel, A., Mituniewicz, T. and Wójcik, A., 2019. Effect of peppermint and thyme essential oil mist on performance and physiological parameters in broiler chickens. South African Journal of Animal Science, 49(1), p.29.

Zheng, Y., Deng, N., Keng, L., Li, X., He, X. and Che, T., 2013. In vitro effect of xylitol on proliferation and acid production of oral Candida. Academic Journal of Second Military Medical University, 33(8), pp.885-889.

What is coconut oil pulling? Benefits and recipe