Coconut oil is the most popular and well-supported choice for oil pulling, largely because of its antimicrobial properties and mild taste. Sesame oil is the traditional option with the longest history of use, and clinical trials show it also reduces plaque and gum bleeding. Both work, but coconut oil has a slight edge in the research on fighting oral bacteria.
That said, the evidence for oil pulling in general is limited. The American Dental Association does not recommend it, citing insufficient scientific proof. If you still want to try it, here’s what the research says about each oil and how to do it safely.
Why Coconut Oil Is the Top Choice
Coconut oil’s main advantage comes from lauric acid, a fatty acid that makes up roughly 48% of virgin coconut oil’s composition. Lauric acid disrupts bacteria in two ways depending on the type. For the bacteria behind gum disease (which tend to be gram-negative), lauric acid penetrates the bacterial membrane and forms tiny clusters called micelles that essentially punch holes in the cell wall, causing it to leak and die. For the plaque-forming bacteria on tooth surfaces (often gram-positive), it interferes with the enzyme that holds the cell wall together, breaking the bacteria apart.
Your body also converts lauric acid into a compound called monolaurin, which has its own broad antimicrobial effects against various disease-causing organisms. This two-pronged action is why coconut oil consistently outperforms other oils in lab studies on oral pathogens.
Beyond the science, coconut oil has practical advantages. It has a neutral to mildly sweet flavor that most people find tolerable for 15 to 20 minutes of swishing. It solidifies at room temperature, which makes it easy to scoop out a tablespoon. And it’s widely available and inexpensive.
Sesame Oil: The Traditional Option
Sesame oil is the original oil used in oil pulling, a practice rooted in Ayurvedic medicine. Most of the early clinical research on oil pulling used sesame oil, and the results are respectable. In a randomized controlled trial, participants who swished with sesame oil daily saw plaque scores drop by about 14% over eight weeks, with gum bleeding decreasing by roughly 2.4 percentage points in the same period. These numbers were comparable to the control group using standard oral care.
Sesame oil contains compounds called lignans that have some antibacterial activity against oral microorganisms. Lab testing has confirmed that when sesame oil is swished in the mouth, it undergoes both emulsification (mixing with saliva to form a thinner, soapy liquid) and a mild saponification process (a chemical reaction similar to soap formation). This is what gives oil pulling its mechanical cleaning action, helping lift bacteria and debris from tooth surfaces and gum lines. This process happens with other oils too, but it was first documented with sesame oil.
The main downside of sesame oil is taste. It has a stronger, nuttier flavor than coconut oil, and swishing it for 15 to 20 minutes can feel unpleasant for people not accustomed to it.
Sunflower Oil and Other Options
Sunflower oil appears in some oil pulling studies and is a reasonable alternative if you can’t use coconut or sesame oil. It’s mild in flavor and widely available. However, it lacks the specific antimicrobial compounds found in coconut oil’s lauric acid or sesame oil’s lignans, so the cleaning effect is thought to rely more on the mechanical swishing action and the emulsification process rather than any direct bacteria-killing properties.
Olive oil is occasionally mentioned as an option. It contains polyphenols with some antimicrobial activity, but there’s very little clinical research on olive oil specifically for oil pulling. If you prefer its taste, it’s unlikely to cause harm, but you’re working with less evidence.
How to Oil Pull Properly
Use about one tablespoon (roughly 10 mL) of oil. Place it in your mouth first thing in the morning, before eating or drinking. Swish it gently between your teeth and around your gums. Don’t gargle with it or tilt your head back, as this increases the risk of accidentally inhaling or swallowing the oil.
The standard recommendation is 15 to 20 minutes, though some studies have used sessions as short as 10 minutes. There’s no firm scientific consensus on the ideal duration because clinical trials have varied widely in their protocols. If 20 minutes feels too long, starting with 5 to 10 minutes and building up is a reasonable approach. The oil should look thinner and milky white by the time you spit it out, a sign that emulsification has occurred.
After spitting, rinse your mouth with warm water and brush your teeth as usual. Oil pulling is meant to complement brushing and flossing, not replace them.
Safety Risks Worth Knowing
The most serious documented risk is lipid pneumonia, a rare lung condition caused by accidentally inhaling oil into the airways. Medical journals have reported cases in people who practiced oil pulling regularly and occasionally aspirated small amounts. In one case, a 66-year-old man developed lung abnormalities after eight months of daily sesame oil pulling combined with nasal rinsing. In another, a 38-year-old woman was diagnosed after six months of daily mouth washing with sesame oil. Both patients reported sometimes aspirating the oil during the process.
This risk is low for most people, but it’s real. To minimize it, keep your head level or slightly forward while swishing. Never gargle. If you have a condition that affects your swallowing reflex, or if you frequently cough or choke while swishing, oil pulling is not a good fit for you.
How to Dispose of the Oil
Spit the used oil into a trash can, not the sink. Coconut oil in particular solidifies as it cools and will coat the inside of your pipes over time. Even small daily amounts build up and eventually cause blockages. The simplest method is to spit into a paper towel or a small disposable container and throw it in the garbage. If oil does go down the drain accidentally, flush the pipes immediately with boiling water to help dissolve it before it hardens.
Does Oil Pulling Actually Work?
The honest answer is that the evidence is mixed. Clinical trials do show modest reductions in plaque and gum inflammation, and lab studies confirm that the swishing process creates real mechanical and chemical cleaning effects. But the studies are generally small, use inconsistent methods, and don’t yet prove that oil pulling delivers results beyond what good brushing and flossing achieve on their own.
The American Dental Association’s position is straightforward: there isn’t enough scientific proof to recommend oil pulling in any form. Cleveland Clinic echoes this, noting that oil pulling “doesn’t appear to offer benefits” and is “certainly not a substitute for regular brushing and flossing.” If you enjoy the practice and it motivates you to pay more attention to your oral health, coconut oil is your best bet. Just don’t skip the toothbrush.