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Coconut Oil Pulling - How to use coconut oil to improve oral health
  • Natural Remedies

Coconut Oil Pulling

Katie WellsJun 19, 2014Updated: May 22, 2020
Reading Time: 4 min

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Wellness Mama » Blog » Natural Remedies » Coconut Oil Pulling

I wrote about oil pulling several years ago, well before it gained mainstream attention in the news and on fashion blogs.

It is something I’ve been doing off and on for years and I’ve seen noticeable effects from doing it. I figured that whitening my teeth with charcoal would be my most controversial oral health habit, but some recent debate in the comments on an oil pulling post has convinced me otherwise.

What is Oil Pulling?

As I explained in a past post:

Oil pulling is an age-old remedy that uses natural substances to clean and detoxify teeth and gums. It has the added effect of whitening teeth naturally and evidence even shows that it is beneficial in improving gums and removing harmful bacteria!

The basic idea is that oil is swished in the mouth for a short time each day and that this action helps improve oral health. Just as with Oil Cleansing for the skin, the principle of “like dissolves like” applies, as oil is able to cut through plaque and remove toxins without disturbing the teeth or gums.

Essentially, oil pulling is just using a high quality organic oil as a mouthwash to help cleanse the mouth. Really, it could be called “oil-swishing” as the word “pulling” can be confusing but it refers to the idea that the oil is pulling bacteria out of the gums.

The oils that should be used for oil pulling are food grade and can also be eaten. Despite the fact that the oils can be consumed, some people get really upset about the idea of oil pulling and it has been a source of controversy in the media (isn’t everything a source of controversy in the media these days?)

Benefits of Coconut Oil Pulling?

When oil pulling, the oils (especially oils with naturally antibacterial properties) bind to the biofilm, or plaque, on the teeth and reduce the number of bacteria in the mouth. Streptococcus Mutans is one of the bacteria that is prominent in the mouth and it has been studied for its role in tooth decay and gum disease. Oil pulling has been shown to reduce the number of Streptococcus Mutans bacteria in the mouth, especially when done with coconut oil.

Some sources claim that coconut oil pulling can help everything from acne to sore throats and even heart disease, though I’ve never seen any scientific documentation of these claims. It is well known that good oral health practices can benefit the body in other ways, so it certainly may be beneficial as part of a good oral health routine. I certainly wouldn’t rely on oil pulling alone as a method to address any internal or serious medical problem, but I do find it helpful for keeping my mouth healthy and avoiding bad breath.

Coconut Oil Pulling Cautions

It is also important to use oil pulling as part of a comprehensive oral health regimen and not to use it as a replacement for normal oral hygiene and teeth brushing. My dentist was skeptical of many of the claims about coconut oil pulling being able to benefit the body internally, but said she considered it a safe alternative to mouthwash and didn’t see a problem with the practice when used in combination with other good dental hygiene methods.

Important Note: Some people report negative reactions to using coconut oil for oil pulling. Those with any type of topical or internal reaction to coconut in any form, should not use it for oil pulling or in any other way. In these cases, sesame oil would be a better alternative. As with this or any oral product, it is important to check with a dentist about any concerns or before using, especially if other dental conditions are present.

What Type of Oil?

Traditional cultures use sesame or sunflower oil for oil pulling but I personally prefer to use coconut oil for several reasons.

Coconut oil is effective in attacking Streptococcus Mutans bacteria which causes cavities. It is rich in medium chain triglycerides and high in lauric acid.

Coconut oil has dozens of uses, and we already have it in every room of the house since we use it in toothpaste, deodorant, in cooking and even as a coffee creamer.

In my personal experience, coconut oil pulling is more effective at removing plaque and whitening teeth than sesame oil, although I don’t have any scientific studies that prove the difference.

How to Use  Coconut Oil for Oil Pulling

  • Put 1-2 teaspoons of coconut oil into the mouth. I also pour a few drops of Brushing Blend or Essential Oil into the mix. (Just make sure any essential oil is safe to use in the mouth).
  • Swish for 20 minutes. Apparently the timing is key, according to Dr. Bruce Fife, author of Oil Pulling Therapy, as this is long enough to break through plaque and bacteria but not long enough that the body starts re-absorbing the toxins and bacteria. The oil will get thicker and milky as it mixed with saliva during this time and it should be creamy-white when spit out.
  • Spit oil into the trash can. Especially if you have a septic system like I do… don’t spit into the sink! Do not swallow the oil as it is hopefully full of bacteria and plaque that are now not in the mouth!
  • Rinse well with warm water. Warm water seems to clean the mouth better (my opinion). Occasionally, I swish with salt water which seems more effective but is also more work.
  • Brush well. I prefer to brush with Brushing Blend or homemade toothpaste to make sure any remaining bacteria is removed.

Note: At the suggestion of a friend, I’ve also experimented with using MCT oil in place of coconut oil. MCT oil is a great option for those who don’t like the taste of coconut oil but still want the benefits. It is more expensive but I really like the combination of MCT oil and essential oils for oil pulling.

For more information on how I use oil pulling and on my other natural oral health resources, check out my oral health page.

Try Coconut Oil Pulling Chews

Since writing this post, I’ve discovered a way to simplify oil pulling with coconut oil by making mini coconut oil chews that melt in the mouth. Pre-making these with essential oils and freezing them is an easy way to have pre-portioned bites for oil pulling and has also made it easier for me to get my husband and kids to try it.

This original coconut oil pulling chews recipe (and even the picture of them) has been copied by multiple other websites but the recipe and instructions can be found at the link above.

Have you ever used coconut oil for oil pulling? How did you like it? Share below!

Coconut oil pulling is a natural way to reduce harmful bacteria in the mouth and improve oral health. I use coconut oil and essential oils for fresh breath.

Category: Natural Remedies

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About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Wellnesse, has a background in research, journalism, and nutrition. As a wife and mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

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Reader Interactions

Discussion (291 Comments)

  1. Bee

    June 21, 2014 at 11:09 AM

    Ive been using extra virgin olive oil…do u recommend that one as well?

    Reply
    • jimmy

      June 30, 2014 at 12:37 AM

      i have a tooth ache on my molers upper left second tooth inside the crack
      wondering if the oil pulling heals that , i use extra virgin olive, planning on getting unrefined cold press virgin coconut, so my main question is does it heal a tooth ache, for when i floss it sends a shiver through me like the start of a cavity

      Reply
      • Tracy

        April 29, 2016 at 7:41 AM

        It won’t heal a toothache and definitely won’t heal a crack! It also won’t cure gum disease, it is a serious disease and once you have it you have it for life! It can’t hurt I’m sure to oil pull but it’s not going to cure dental caries or gumdisease so very important you keep up with your six monthly dental appointments and three monthly if you have gum disease!

        Reply
        • Digit

          July 23, 2016 at 6:39 PM

          it can certainly be used as one part of a plan to heal your teeth though. … yeah, wild, I know. teeth can regrow. who knew. no one eating sugar n grains anyway. 😉

          Reply
  2. Sharon

    June 21, 2014 at 9:48 AM

    Can oil pulling affect dental work? I tried it for about a week (not long enough to see any obvious results) until I read someone’s comment about it loosening their dental fillings. I’d love to have whiter teeth, cleaner mouth but can’t afford to replace fillings.

    Reply
    • Beth

      July 15, 2014 at 10:11 PM

      I am also concerned about the loosening of fillings. I first learned of oil pulling on your site, and I was planning to start with the coconut oil today, but read an article that said people with current fillings could result in cracked teeth or loose fillings. Has anyone with dental fillings tried oil pulling? If so, what was your experience?

      Reply
      • Kat

        September 16, 2014 at 12:45 AM

        It’s just oil, people! Do you eat any food with oil in it? It couldn’t possibly loosen your fillings anymore than swishing with water. Chewing meat is more worrysome. You’d better puree all your steaks and burgers from now on….

        Reply
      • Patricia

        September 16, 2014 at 12:19 PM

        been oil pulling for about a month now and I have not experienced any loosening of fillings and I have a lot of them. If anything it’s made my teeth stronger and less sensitive when I chew, when before it was somewhat painfull, and my mouth feels way cleaner than before…good luck

        Reply
      • Cat

        February 27, 2015 at 6:52 PM

        First time I ever did oil pulling, I went to brush and floss and my front tooth chipped off a small section but compared to the size of the tooth, it was significant. Can’t say it was due to the oil pulling, but not sure if it would have happened had I not done it.

        Reply
      • Lauren

        March 2, 2015 at 4:42 PM

        I’ve oil pulled with coconut oil on and off for years, i have 5 crowns and one filling and have had no issues what so ever. I can’t imagine this could be any more harmful to dental work than regular eating. My gums do look better though.

        Reply
      • Kel

        May 26, 2015 at 11:34 AM

        It might depend on how old the fillings are and the quality. Fillings can come out when they get older no matter what you do. Flossing can even do it sometimes but you should still floss. Also, not all fillings are the same quality. I have fillings from two different dentists and the ones from the first aren’t very good. I only just started oil pulling so I can’t say whether it effects any of my fillings or other dental work (I have really bad teeth..genetic from my grandfather) however, it’s just oil. I doubt it can be any more damaging than scraping the teeth at the dentist, flossing, eating fruit, or drinking soda, or chewing chewy food or gum.

        Reply
        • Meredith

          February 18, 2016 at 4:04 AM

          I have genetically bad teeth too! (All I can day is at least they look good from the front when I smile lol) I asked my brother in law (a dentist ) about this last week. His personal opinion was- it can’t hurt and might help. I’m on board! I have my first side cavity and in between jobs so I don’t have the $$ to go to the dentist. I took a picture before starting and will see if it has any Change at all in a couple months! I’ve seen pics all over the Internet where this helps but I really don’t think there will be much, if any difference! To be continued…… 🙂

          Reply
          • Melissa

            February 21, 2016 at 8:12 PM

            I’m having serious problems with severe periodontal disease. Will oil pulling help reverse this.. I’m way to scared to go to a dentist to many bad issues as a kid.

      • Ginny

        October 24, 2015 at 10:50 AM

        When I started oil pulling my filling loosen and I had to get my tooth pulled.

        Reply
      • Jean

        December 18, 2015 at 9:08 PM

        No problem with my filings, I’ve been oil pulling with virgin coconut oil for almost 5 years. The hygienist has very little work to clean my teeth. No cavities, no gum disease. You can’t go wrong with it. I average 5 times a week.

        Reply
      • Amy

        September 22, 2016 at 10:02 AM

        I’m wondering who wrote the article you read about oil pulling harming dental work. Was it written by a dentist whose income could be negatively affected by patients who start oil pulling?

        Reply
    • Chisa

      January 10, 2017 at 1:08 PM

      I think It loosens filings because long term oil pulling is said to heal cavities. Maybe it forces the filling out because new enamel is growning. YES, i know we have all been told that enamel doesn’t grow back but you can’t believe everything you hear lol

      Reply
  3. Paris

    June 21, 2014 at 6:33 AM

    Where did oil pulling originate from?

    Reply
    • Eileen

      November 25, 2014 at 5:15 PM

      Oil pulling originated in India

      Reply
  4. Rebecca

    June 20, 2014 at 10:18 PM

    I have been oil pulling off and on for about a year. I have read numerous times that the oil will be thicker and milky white when spit out. I’ve never noticed either one to happen when I spit it out after 20 minutes. 1. what are the reasons for the thickness and milky white color? and 2. what is the reason these don’t happen for me?

    Reply
    • Lauren

      June 21, 2014 at 7:55 PM

      The milky color occurs when using seseme oil. Another oil used in oil pulling. You should also Google oil pulling because the benefits exceed oral health alone! It is quite amazing ????

      Reply
      • Jevon

        March 30, 2015 at 5:17 AM

        I use organic unrefined extra virgin coconut oil and after 20 mins it’s milky white. Started off clear. I don’t think it is just a safflower thing.

        Reply
  5. Jerry Packard

    June 20, 2014 at 10:53 AM

    Would safflower oil work well? (That’s what I’ve been using as I don’t currently have coconut oil, etc.)

    Reply
    • Wellness Mama

      June 20, 2014 at 11:08 AM

      It’s generally agreed upon that coconut oil is the best because of its natural antimicrobial properties. If you only have safflower, however, you could use it for now.

      Reply
    • Sean

      January 7, 2015 at 8:50 PM

      Unless it is organic safflower oil, most safflower oil in the U.S. is from GMO rapeseed.

      Reply
      • Segue

        March 26, 2015 at 11:45 AM

        Canola oil is derived from rapeseed, and yes, much of it is GMO these days. Safflower oil is derived from the safflower plant.

        Reply
  6. Terri

    June 19, 2014 at 10:15 PM

    What is the effect, if any, of the oil on dental work such as porcelain crowns?

    Reply
  7. Elizabeth

    June 19, 2014 at 9:02 PM

    I have been oil pulling for almost a year now. I do it about 5 mornings a week, fitting it in with my morning routine before the rest of the family is up. I have always had pretty good oral health, so I can’t say I see any dramatic improvement, but I do think me teeth are whiter and they definitely feel clean for longer than they used to throughout the day. I really don’t see any downside to doing it.

    Reply
    • kathy

      February 16, 2016 at 9:44 AM

      Lost my job and couldn’t afford to go to the dentist on a regular basis but noticed that my teeth felt like there was some type of coating on them and were turning yellow. Once I started this 20 minute routine I noticed a difference almost immediately. Frankly I think my teeth look better and now then when I was going to the dentist on a regular basis.

      Reply
  8. Lois

    June 19, 2014 at 4:57 PM

    20 min sounds like a long time. Are you still able to talk? Or is this a dedicated time? Just wondering this as a busy mama!

    Also please expand on why not to spit in the sink. . .What happens?

    Reply
    • Wellness Mama

      June 19, 2014 at 5:09 PM

      If 20 minutes seems too long, start out with less and work up. And yes, your mouth is pretty full, so you won’t be talking. People seem to have luck combining oil pulling time with their shower or morning routine (that way they avoid talking while pulling).
      You don’t want to spit in the sink because once it leaves the heat of your mouth, the oil will turn solid and gunk up your pipes.

      Reply
      • Katrina

        December 31, 2014 at 11:36 AM

        I love the idea of doing this in the shower. Perfect solution for me. Can’t wait to start this in my shower today!

        Reply
  9. paul

    June 19, 2014 at 4:32 PM

    Katie, after a friend of mine pointed me out to your website, he talked to me about oil pulling and referred to the old article you published a couple of years back. I have been oil pulling for about 6 months now and I can totally see the difference. You are completely correct, using coconut oil is so amazing on my teeth and oral hygiene in general. My teeth are way wither than they were… I also use the activated charcoal at least once a week and I try to do it more and more.
    Thank you for inspiring me to oil pull. I love it and my dentist LOVES YOU!

    Reply
    • Wellness Mama

      June 19, 2014 at 4:40 PM

      I’m so glad it’s working so well for you! Thanks for reading!

      Reply
    • mary

      February 27, 2015 at 11:13 PM

      did you brush with the charcoal before or after the oil pulling?

      Reply
      • Wellness Mama

        February 28, 2015 at 10:11 AM

        After.

        Reply
  10. Shara

    June 19, 2014 at 3:54 PM

    Would organic refined coconut oil be effective for oil pulling?

    Reply
    • Wellness Mama

      June 19, 2014 at 4:45 PM

      Unrefined is best, but in a pinch you could use refined.

      Reply
      • Shayla Cooper

        February 27, 2015 at 2:00 PM

        Is refined still as affective as unrefined?

        Reply
      • Kelly dumont

        August 18, 2015 at 12:51 PM

        I am going to start oil pulling I hear so many benefits from It I have to give it a try! The coconut oil I have is solid. Do you heat it up 1st? Or does it become liquid after swishing for a little while?

        Reply
        • Wellness Mama

          August 21, 2015 at 6:25 PM

          Either…

          Reply
          • Lisa Andersen

            August 21, 2015 at 10:58 PM

            My oil isnt staying solid in the heat. Does liquid work as well?

          • Wellness Mama

            August 22, 2015 at 8:33 AM

            yes

        • Jaclyn

          February 4, 2016 at 3:43 PM

          My coconut oil says its liquid above 76 degrees and solid under. 🙂

          Reply
          • Jean

            February 4, 2016 at 7:00 PM

            I use mine either way, if it’s solid I dig out a spoonful and it melt in my mouth. My niece says the solid makes her gag so she melts it first. It’s great and the important thing is to use it.

        • Paula

          March 11, 2016 at 4:29 AM

          It becomes a liquid in your mouth
          It’s easier to store and use
          I prefer the solid version
          Hope this helps
          Regards

          Reply
        • Klaus Lear

          April 10, 2016 at 6:19 PM

          In my opinion it is much easier heated up and put into your mouth as a liquid than a solid. Sticking a gob of oil into my mouth as a solid was really not very appealing and the thought of chewing on a chunk of oil made me want to gag. JMO

          Reply
        • Rochell

          May 31, 2016 at 6:52 AM

          It melts in your mouth. Mine is solid too

          Reply
        • suzi

          September 14, 2016 at 9:30 AM

          Yes it is solid at room temp. It will liquify quickly in mouth. Sometimes i set mine gently in warm water before pulling.

          Reply
    • Theresa

      December 2, 2014 at 1:43 PM

      Does fractionated coconut oil work as well? Because it’s already liquid it seems easier, but maybe some of the benefits are gone due to the process it underwent. Thoughts?

      Reply
      • Jamie

        October 2, 2016 at 11:52 AM

        I believe that is what she was referring to in her article as MCT or Medium Chain Triglyceride which is fractionated coconut oil. 🙂

        Reply
    • Jan

      July 6, 2015 at 9:21 AM

      Save all your used plastic bread bags or other bags and spit the oil in the bag and throw it in the trash. You don’t want to spit in the sink or toilet or you”ll clog your drains over time. Besides you don’t want that toxic stuff in the water system. I save all my plastic bags that will end up in the trash anyway

      Reply
      • mike

        September 24, 2015 at 12:39 PM

        Never mind the dumps you flush down the toilet, you don’t want toxic oral bacteria in the water system!

        Reply
        • Adam

          December 16, 2015 at 7:55 AM

          For real?

          You know what else goes through the sewage pipes, right? A few bacteria from the mouth are the least bothersome.

          Reply
        • Jen

          January 13, 2016 at 8:00 PM

          You don’t want the oil in your pipes. Over time, they will clog. The bacteria is not the issue. LOL!

          Reply
        • Lizzie

          February 6, 2016 at 3:30 PM

          FYI: When bodies are autopsied, the blood drained out of the body goes into your local water system.

          Reply
      • Allison

        December 23, 2015 at 12:33 AM

        You do know what goes into the sewage system right? The toxins from your mouth aren’t that bad compared to other activities. I was interested in your blog until I read this comment. It made me skeptical.

        Reply
        • Janet

          January 5, 2016 at 3:23 AM

          The main reason you spit it into the trash is that coconut oil becomes solid at temps below 75 degrees. In plumbing it can cause great problems clogging drains and drain pipes. Poo breaks down in water, but coconut oil does not.

          Reply
        • Jennifer

          January 24, 2016 at 7:10 AM

          Why be a jerk and comment then?!! Common sense, which you don’t seem to have, would tell you that putting oil down a sink is a bad thing. This women has a great blog. Don’t read it if you don’t like it and keep your nasty opinion to yourself.

          Reply
          • Tracy yarborough

            June 17, 2016 at 7:52 AM

            can it get rid of a infection

        • Rachel

          January 26, 2016 at 1:06 PM

          The oil hardens and will clog your pipes. It’s not the bacteria she is warning you about..

          Reply
          • Mary Comerford

            December 15, 2017 at 9:55 AM

            exactly right! it becomes a solid again

        • Julie

          January 29, 2016 at 8:32 AM

          Yes, coconut oil hardens and coats where it sits

          Reply
        • Ada

          April 2, 2016 at 9:35 PM

          It’s simple! Coconut oil will turn solid and clog up pipes. It has Nothing to do with the bacteria going down the drain.

          Reply
    • paola

      October 10, 2015 at 11:12 AM

      I would use unrefined instead of refined. Refined uses bleach and changes state of coconut oil. I use aviva pure Cocopull packets because they’re easy to use and travel with.

      Reply
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