Coconut oil is the most popular and well-supported choice for oil pulling, though sesame oil and sunflower oil also work. In clinical trials comparing all three, coconut oil showed a slight edge for gum health, but the differences between oils were not statistically significant. Your choice comes down to how each oil fights bacteria, how it tastes, and how it feels in your mouth.
Coconut Oil: The Most Studied Option
Coconut oil is about 92% saturated medium-chain fatty acids, and roughly half of that is lauric acid. This is what gives coconut oil its antimicrobial advantage. When lauric acid mixes with saliva, it reacts with the sodium hydroxide naturally present in your mouth to form a soap-like compound called sodium laureate. That compound helps break up plaque and makes the oil more effective at cleaning tooth surfaces.
Lauric acid also directly disrupts bacterial cell walls. Lab studies show it significantly inhibits the growth of several species of Streptococcus bacteria found in the mouth, including S. mutans (a primary driver of cavities), S. salivarius, and S. sanguinis. This broad-spectrum activity is one reason coconut oil gets the most attention in oil pulling research.
From a practical standpoint, coconut oil has a mild flavor most people find pleasant. It’s solid at room temperature, so you’ll place a spoonful in your mouth and let it melt before swishing. Many people prefer this to the stronger taste of sesame oil.
Sesame Oil: The Traditional Choice
Sesame oil is the original oil used in Ayurvedic oil pulling, and it has the longest track record in clinical studies. Multiple trials have found that sesame oil pulling significantly reduces gingival scores, a measure of gum inflammation. It contains lignans and other antioxidant compounds that may contribute to its oral health effects, though its antimicrobial mechanism is less well characterized than coconut oil’s lauric acid pathway.
In a triple-blind randomized trial comparing coconut, sesame, and sunflower oils, all three improved gum health over the study period. Coconut oil performed slightly better overall, but at no measured interval was the difference between oils statistically significant. If you prefer the taste of sesame oil or already have it in your kitchen, it’s a perfectly reasonable option.
Sunflower Oil: A Neutral Alternative
Sunflower oil is the least studied of the three main options, but it performed comparably to sesame oil in the trials that included it. It has a very mild, almost neutral flavor, which makes it a good choice if you find both coconut and sesame oil unpleasant. It lacks the lauric acid content that gives coconut oil its specific antibacterial properties, so if maximizing antimicrobial effect is your priority, coconut oil is a better pick.
Cold-Pressed vs. Refined Oil
Whatever oil you choose, go with cold-pressed (also labeled virgin or unrefined). The refining process strips out a significant portion of the bioactive compounds that make oil pulling worthwhile. Refined sunflower oil, for example, loses about 41% of its tocopherols (vitamin E compounds that act as antioxidants) and up to 60% of its phytosterols during chemical refining. Cold-pressed oils also contain higher levels of phenolic compounds and have greater antioxidant capacity overall.
Refined oils can also contain small amounts of trans fatty acid isomers, around 1%, that are absent in cold-pressed versions. Cold-pressed oils are more stable and less prone to going rancid. For oil pulling specifically, you want the fullest possible range of naturally occurring fatty acids and antioxidants, so the unrefined version of whichever oil you select is worth the slightly higher price.
What Oil Pulling Actually Does
A meta-analysis of nine randomized controlled trials found that oil pulling significantly reduced overall salivary bacterial colony counts compared to doing nothing. The reduction in S. mutans specifically, however, did not reach statistical significance across the pooled studies. So oil pulling does lower the bacterial load in your mouth, but the effect on cavity-causing bacteria in particular is less clear-cut than some proponents claim.
For plaque and gum inflammation, oil pulling helps but doesn’t match chlorhexidine mouthwash. A systematic review and meta-analysis found that chlorhexidine was significantly more effective at reducing plaque scores, with a standardized mean difference of 0.33 in its favor. Oil pulling is best thought of as a supplement to brushing and flossing, not a replacement for conventional oral care.
How to Do It
Use about one tablespoon of oil. Swish it gently around your mouth, pulling it between your teeth, for 15 to 20 minutes. Don’t gargle or swish aggressively. The goal is a gentle, sustained motion that allows the oil to reach all surfaces. Do it on an empty stomach, typically first thing in the morning before eating or drinking.
When you’re done, spit the oil into a trash can, not the sink. Oil solidifies in pipes (especially coconut oil) and can cause blockages over time. Rinse your mouth with warm water afterward, then brush your teeth as normal.
One Risk Worth Knowing About
Oil pulling is generally safe, but there is one documented hazard: accidentally inhaling the oil into your lungs. Two case reports describe patients who developed exogenous lipoid pneumonia, a rare lung inflammation caused by aspirating oily substances, after months of regular oil pulling. Both patients reported frequently aspirating small amounts of sesame oil during the practice. The key precaution is simple: keep your head level, swish gently, and never tilt your head back or gargle. If you find yourself coughing or choking during oil pulling, spit the oil out immediately. Children and anyone with swallowing difficulties should avoid the practice entirely.