Cold-pressed, unrefined (virgin) coconut oil is the most widely recommended type for oil pulling because it retains the full range of beneficial fatty acids, including lauric acid, which has natural antimicrobial properties. That said, refined and fractionated coconut oils also work, and the best choice depends on your tolerance for coconut’s taste and texture.
Virgin Coconut Oil: The Top Choice
Virgin coconut oil is cold-pressed and unrefined, meaning it hasn’t been bleached, deodorized, or chemically processed. This preserves its full nutrient profile, including lauric acid, the fatty acid most linked to oral health benefits. Cold-pressed oils are extracted in a heat-controlled environment kept below 120°F, which helps protect the oil’s natural compounds from breaking down.
The tradeoff is flavor and texture. Virgin coconut oil has a strong, distinctly coconut taste and solidifies at room temperature (around 76°F). That means you’ll likely scoop out a solid chunk and let it melt in your mouth before you can start swishing. Some people find this pleasant. Others find it genuinely unpleasant, especially first thing in the morning. If texture is a dealbreaker for you, there are good alternatives.
Refined Coconut Oil: A Milder Option
Refined coconut oil has a mild, nearly neutral taste and aroma. It’s processed to remove much of the coconut flavor, making it easier to swish for the full duration without gagging. It also tends to stay in a softer, more liquid state at room temperature, which makes it more convenient to pour.
The processing does strip away some of the minor compounds found in virgin oil, but refined coconut oil still contains lauric acid. If you’ve tried virgin coconut oil and couldn’t tolerate the taste, switching to refined is a perfectly reasonable move. A refined oil you’ll actually use consistently is more useful than a virgin oil that stays in the cabinet.
Fractionated Coconut Oil: Convenient but Different
Fractionated coconut oil goes through additional processing that removes long-chain fatty acids, leaving only medium-chain triglycerides. It stays liquid at any temperature, has no taste or smell, and feels light and non-greasy in the mouth. For people with sensory sensitivities, it’s the most comfortable option by far.
There’s a catch, though. Most fractionated coconut oils contain little to no lauric acid, which is the compound most associated with reducing harmful oral bacteria. One study using MCT oil (chemically identical to fractionated coconut oil) did show a significant reduction in the growth and adhesion of cavity-causing bacteria, so it’s not without benefit. Some oil-pulling-specific products use a fractionated base and add lauric acid back in, which may offer the best of both worlds. If you go the fractionated route, check the label for lauric acid content.
What the Label Should Say
Regardless of which type you choose, look for these qualities:
- Cold-pressed (for virgin oil): This means the oil wasn’t exposed to high heat during extraction, which preserves more of its natural compounds. “Expeller-pressed” uses high pressure and heat and is typically associated with refined oils.
- Organic: Reduces the chance of pesticide residues ending up in something you’re holding in your mouth for several minutes.
- Food-grade: Some coconut oils are sold specifically for skin or hair use and may contain additives you don’t want in your mouth.
- No added ingredients: Plain coconut oil is all you need. Avoid products with fragrances, preservatives, or other additives unless they’re specifically formulated for oil pulling.
Why Coconut Oil Over Other Oils
Traditional oil pulling uses sesame oil, but coconut oil has gained popularity for good reason. In a clinical trial comparing the two over 21 days, coconut oil pulling reduced gum inflammation scores from 1.67 to 0.63 on a standardized scale, while sesame oil only dropped from 1.54 to 1.22. The difference was statistically significant at every check-in after the first week. Coconut oil also reduced cavity-causing bacteria in saliva by about 23% over two weeks, a result comparable to chlorhexidine mouthwash, which achieved a 26% reduction in the same study.
It’s worth noting that the American Dental Association does not endorse oil pulling as a substitute for brushing and flossing, citing insufficient evidence. Oil pulling should be treated as an add-on to your routine, not a replacement for it.
How to Oil Pull Effectively
Use about one tablespoon of coconut oil. If you’re using virgin coconut oil, let the solid piece melt in your mouth for a few seconds before you start swishing. Gently push and pull the oil through your teeth for 15 to 20 minutes. You don’t need to swish aggressively. A relaxed, steady motion works fine, and most people do it while showering, getting dressed, or making breakfast.
Do it once a day, ideally in the morning before eating or drinking. Spit the oil out when you’re done, then rinse your mouth with water and brush your teeth as usual.
Where to Spit It
Never spit coconut oil into the sink or toilet. Coconut oil solidifies as it cools, sticks to pipe walls, and attracts other debris. Over time, even small daily amounts build up into blockages, especially when the oil reacts with soap and toothpaste residue already coating your pipes.
The simplest method: spit into a paper towel or tissue and toss it in the trash. You can also spit into a small disposable cup or container lined with a paper towel. If you want to get creative, mixing the used oil with coffee grounds or sawdust absorbs it and makes disposal even cleaner.
One Safety Note
The main physical risk of oil pulling is accidentally inhaling the oil into your lungs instead of swallowing or spitting it. This can cause a type of lung inflammation called lipoid pneumonia. The risk is low for most people, but it’s higher if you have a condition that affects swallowing or muscle control. Sitting upright while you swish and avoiding talking or laughing with oil in your mouth keeps the risk minimal.