Coconut oil is the most widely recommended oil for oil pulling, and it has the strongest clinical support among the options. Sesame oil and sunflower oil also work, but coconut oil has a slight edge for gum health based on head-to-head trials. The practice involves swishing about 10 ml (roughly one tablespoon) of oil in your mouth for 10 to 20 minutes, then spitting it out.
Why Coconut Oil Ranks First
A triple-blind randomized clinical trial published in the Journal of Pharmacy & Bioallied Sciences compared coconut oil, sesame oil, and sunflower oil directly. All three reduced gum inflammation, but coconut oil was the most effective at controlling gingivitis. The reason comes down to its fat composition: roughly half the fatty acids in coconut oil are lauric acid, which reacts with compounds in your saliva to form a soap-like substance called sodium laureate. That substance actively cleans tooth surfaces and reduces plaque buildup.
Coconut oil also has a milder taste than sesame oil, which makes swishing for 10 or more minutes more tolerable. It’s solid at room temperature but melts quickly once it’s in your mouth. Use virgin (unrefined) coconut oil rather than refined versions, which have been stripped of some beneficial compounds during processing.
Sesame Oil and Sunflower Oil
Sesame oil is the traditional choice. Oil pulling originates from Ayurvedic medicine, and most of the early clinical research used sesame oil. Multiple studies have shown it significantly reduces gingival scores and plaque. If you dislike the taste or texture of coconut oil, cold-pressed sesame oil is a solid alternative.
Sunflower oil has the least research behind it, but it still shows measurable plaque reduction in clinical trials. It has a neutral flavor that some people prefer. Both sesame and sunflower oil are effective, just slightly less so than coconut oil for gum-specific outcomes.
How Oil Pulling Works
The exact mechanism isn’t fully understood, but researchers have identified three likely processes happening simultaneously. First, the fat in the oil undergoes a mild saponification reaction with bicarbonate ions naturally present in your saliva. This essentially creates a dilute soap in your mouth, which increases the oil’s surface area and cleaning power. Second, the oil physically traps bacteria by binding to the fatty outer membranes of bacterial cells. Third, certain oils can interfere with Streptococcus mutans, the primary bacterium responsible for cavities, by disrupting its ability to metabolize sugar and reattach to tooth surfaces.
A study comparing coconut oil pulling to chlorhexidine (a prescription-strength antimicrobial mouthwash) found that both produced statistically significant reductions in Streptococcus mutans counts. That said, a meta-analysis of multiple trials found chlorhexidine still outperforms oil pulling for overall plaque reduction. Oil pulling did perform better than non-chlorhexidine mouthwashes for gum inflammation scores.
How to Do It
Most clinical trials use 10 to 15 ml of oil, which is about one tablespoon. Put the oil in your mouth first thing in the morning on an empty stomach. Swish it gently, pushing and pulling it between your teeth. Don’t gargle. The motion should feel relaxed, not forceful, since you’ll be doing it for a while.
Studies have tested durations ranging from 10 to 20 minutes. Ten minutes is the minimum that appears in effective trials, and 15 to 20 minutes is the range most often recommended. The oil will roughly double in volume as it mixes with saliva, turning from clear to a milky white. That color change is a good sign the emulsification process is working.
When you’re done, spit the oil into a trash can or a disposable container. Don’t spit it into the sink. Oil clings to pipe walls, hardens over time, and attracts other debris. Repeated disposal down a drain can cause serious clogs and even sewer backups. After spitting, rinse your mouth with warm water and brush your teeth as you normally would.
Oils to Avoid
Stick to food-grade, cold-pressed or virgin oils. Avoid mineral oil, which is petroleum-based and not safe for oral use. Essential oils like tea tree or peppermint are sometimes added to pulling oils for flavor or antimicrobial properties, but there’s limited clinical evidence supporting these additions, and swallowing even small amounts of concentrated essential oils can irritate your stomach or mucous membranes. If you want to add a drop of peppermint oil for taste, keep it to one drop per tablespoon and be cautious.
Blended “oil pulling” products sold commercially often combine coconut oil with essential oils and sometimes turmeric or charcoal. These are generally fine, but they don’t offer proven advantages over plain virgin coconut oil.
Safety Considerations
Oil pulling is low-risk for most people, but there is one serious complication worth knowing about. Two documented cases of lipoid pneumonia, a rare lung condition caused by inhaling oily substances, were linked to oil pulling. In both cases, the patients reported frequently aspirating (accidentally inhaling) the oil during sessions. One patient had been doing nasal oil washing, which carries higher risk. If you find yourself gagging, choking, or inhaling the oil, you’re likely using too much. Reduce the volume to a comfortable amount and keep your chin slightly down while swishing.
The American Dental Association does not endorse oil pulling as a replacement for standard oral hygiene. Their position is that there isn’t enough reliable evidence to confirm it reduces cavities or whitens teeth. The ADA recommends brushing twice daily with fluoride toothpaste and flossing once a day as the foundation of oral care. Oil pulling is best treated as a supplement to those habits, not a substitute.
What to Realistically Expect
Clinical trials typically run for one to two weeks before measuring results, so daily practice for at least a week is necessary before you’d notice changes. The most consistent benefit across studies is reduced gum inflammation and lower plaque buildup. Some people report fresher breath and a cleaner-feeling mouth, which aligns with the saponification mechanism. Claims about whitening teeth, detoxifying the body, or curing systemic diseases are not supported by clinical evidence.
If you’re going to try oil pulling, coconut oil for 10 to 15 minutes each morning before brushing is the best-supported approach. It won’t replace your toothbrush, but the bacterial reduction it produces is real and measurable.