Coconut Oil Pulling: Does It Work and How to Do It Safely?

Published By Dr. Rachel Hall at 1 March, 2025

Coconut oil pulling is a traditional Ayurvedic practice that involves swishing a tablespoon of coconut oil around your mouth for several minutes. Proponents claim it can improve oral health, whiten teeth, and even detoxify the body.

Does Coconut Oil Pulling Work?

While there’s some anecdotal evidence supporting coconut oil pulling, scientific research is limited. However, here’s what we know:

• Antimicrobial properties: Coconut oil contains lauric acid, which has antimicrobial properties. This might help reduce bacteria in the mouth.
• Potential for improved oral health: Some studies suggest coconut oil pulling may help reduce plaque and gingivitis.

It’s important to note that coconut oil pulling is not a substitute for regular dental care, such as brushing, flossing, and seeing a dentist.

How to Do Coconut Oil Pulling Safely

1. Choose the right oil: Opt for organic, extra virgin coconut oil.
2. Start with a small amount: Begin with a teaspoon and gradually increase to a tablespoon as you get used to it.
3. Swish for several minutes: The advice is to swish the oil around your mouth for 5-20 minutes. Personally, I think 2-3 minutes is more than sufficient.
4. Spit it out: Don’t swallow the oil, as it can cause digestive issues. Spit it out into the trash (not the sink, as it can clog drains).
5. Rinse your mouth: Rinse your mouth with warm water after spitting out the oil.
6. Brush your teeth: Brush your teeth as you normally would.

Oil Pulling vs. Mouthwash Which Is Better

Oil pulling and mouthwash are both used to improve oral hygiene, but they work through different mechanisms.

Oil Pulling

• Mechanism: The primary mechanism behind oil pulling is the lipid-based interaction. The oils used, such as coconut or sesame oil, contain fatty acids that can bind to the lipid membranes of bacteria. This disruption can lead to the death of these harmful microorganisms. Additionally, the act of swishing the oil around the mouth can physically remove plaque and debris from the teeth and gums.
• Scientific Evidence: While the scientific research on oil pulling is still relatively limited, several studies have shown promising results. One study found that oil pulling with coconut oil was as effective as chlorhexidine mouthwash in reducing the levels of Streptococcus mutans, a bacteria associated with tooth decay. Another study suggested that oil pulling might be beneficial for individuals with gingivitis.

Mouthwash

• Mechanism: Mouthwash typically contains antibacterial agents, such as fluoride or chlorhexidine, that kill bacteria directly. These agents can help prevent cavities, gingivitis, and bad breath.
• Scientific Evidence: Mouthwash has been shown to be effective in reducing plaque and gingivitis. However, the effectiveness can vary depending on the specific ingredients and the type of mouthwash used.

Comparison:

Feature	Oil Pulling	Mouthwash
Mechanism	Lipid-based interaction	Antibacterial agents
Effectiveness	Promising results for reducing plaque and gingivitis	Proven effective for reducing plaque and gingivitis
Time Commitment	Requires several minutes of swishing	Typically used for a short duration
Natural vs. Chemical	Natural	Chemical

Conclusion:

Both oil pulling and mouthwash can be beneficial for oral health. The best choice for you may depend on your personal preferences, lifestyle, and specific oral health needs. It’s always a good idea to consult with your dentist to determine the most appropriate approach for your situation.

Risks Associated with Oil Pulling

While oil pulling is generally considered safe, there are a few potential risks to be aware of:

• Aspiration: If you swallow the oil during the pulling process, it can be aspirated into your lungs, leading to choking or pneumonia.
• Allergic reactions: Some people may be allergic to coconut oil or other oils used for pulling.
• Digestive issues: If you swallow a significant amount of oil, it can cause digestive problems such as nausea or diarrhea.
• Dry mouth: Prolonged oil pulling can lead to dry mouth, which can increase the risk of tooth decay and gum disease.

To minimise risks:

• Don’t swallow the oil.
• Use a small amount of oil to start.
• Choose a hypoallergenic oil if you have concerns about allergies.
• Don’t pull for an extended period.

Remember, oil pulling is not a substitute for regular dental care. It’s essential to brush your teeth twice a day, floss regularly, and see your dentist for regular check-ups.

Risks Associated with Using Mouthwash

While mouthwash can be a valuable tool for maintaining oral health, there are some potential risks:

Dental Health Risks:

• Dry Mouth: Some mouthwashes, especially those containing alcohol, can dry out the mouth. This can lead to increased bacteria growth, bad breath, and even tooth decay.
• Taste Alterations: Certain mouthwashes can temporarily alter your sense of taste.
• Tooth Staining: Some mouthwashes, particularly those with certain dyes or chemicals, can stain teeth over time.
• Increased Risk of Tooth Decay: If you use mouthwash as a substitute for brushing and flossing, you may increase your risk of tooth decay.

To minimise risks:

• ·  Choose alcohol-free mouthwash.
• ·  Use mouthwash as a supplement to brushing and flossing.
• ·  Rinse your mouth with water after using mouthwash.
• ·  Avoid swallowing mouthwash.

Is Oil Pulling Worth Doing?

While coconut oil pulling has gained popularity as a natural oral health practice, its effectiveness remains a subject of debate. While some studies suggest potential benefits, more rigorous research is needed to definitively confirm its efficacy.

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  Dr. Rachel Hall

  Rachel is the founder and principal dentist at Evolve Dental Healing with over 30 years experience, practising holistically since 2001. Not your typical dentist, Rachel is a passionate opinion leader, challenging convention to empower people to make better dental and health choices, helping thousands to have healthy natural smiles. A respected writer and presenter on holistic dentistry, health and wellness it is Rachel’s mission to revolutionise the way people look at their dental health.