MCT Oil · MCTs · Wellness Nov 20, 2025

Coconut Oil Pulling: Benefits, How to Do It & Safety Guide

Coconut oil pulling is a traditional Ayurvedic practice where you swish coconut oil in your mouth for several minutes — and modern science suggests it may help reduce harmful bacteria, improve gum health, and support oral hygiene. In this guide, you’ll learn what coconut oil pulling is, how to do it correctly, the proven benefits, and important safety considerations backed by research.

What Is Oil Pulling?

Oil pulling is an ancient practice that goes back 5,000 years to the holistic health practices of Ayurveda. This simple act of swirling oil around the mouth has been known to improve oral hygiene like no other.

While today we rely on heavy-duty mouthwashes to kill bacteria, oil pulling is a completely natural alternative that’s much less aggressive on your mouth. Think of mouthwash like hand sanitizer and antibiotics - they do their job to instantly disinfect, but at the price of killing much of the good bacteria.

Alternatively, oil pulling is a gentle but potent way to kill harmful bacteria, remove surface stains on the teeth, and freshen breath while preserving "good" bacteria and improving overall oral hygiene.

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Coconut Oil Pulling Benefits

While oil pulling has traditionally been done with oils like sesame oil, using coconut oil comes with the added benefit of unique antibacterial and healing properties.

Reduces Bad Bacteria

There’s nothing like coconut oil for teeth and gums. This tropical oil has a way of attracting and “pulling” out bacteria and toxins. Coconut oil also helps hydrate your gums and increase saliva production, preventing new bacteria that are created from having a dry mouth.

Improves Oral Health

Oil pulling helps keep your dental health in tip-top shape. Using coconut oil for tooth decay has added benefits compared to using other oils. This is mostly thanks to the lauric acid that makes up 50% of its fatty acid content. Lauric acid is a potent antibacterial that can kill harmful bacteria, viruses, and fungi. While oil pulling, powerful antibacterial and healing properties swish and swirl their way through every corner of your teeth and gums before they can cause tooth decay, gum disease, or cavities.

Whitens Teeth

Oil pulling is said to be one of the most effective ways to naturally whiten teeth. This is because oil can attach and lift off those pesky surface stains on your teeth that have accumulated after all those nights of pairing red wine with your pasta and those early morning cups of coffee for your much-needed caffeine boost.

You can even try brushing teeth with coconut oil in the mornings to get more direct whitening results.

Freshens Breath

Did you know that one of the leading causes of halitosis (aka bad breath) is dry mouth? Pulling with coconut oil helps relieve halitosis by regulating saliva production. Saliva is important because it keeps your mouth moist, neutralizes bacteria and acids produced by plaque, and binds to the decomposing dead cells that accumulate inside your mouth before they have the chance to become smelly and cause bad breath.

How To Oil Pull With Coconut Oil

Ready to learn how to oil pull with coconut oil? Here’s how:

Step 1: Ideally, in the morning on an empty stomach, grab a teaspoon of coconut oil and keep it in your mouth. Be careful not to swallow it!

Step 2: Swish and swirl the oil as you would with mouthwash. Beginners should do this for at least five minutes. Eventually, you can increase the time to fifteen to twenty minutes.

Step 3: Once time’s up, spit the oil out, rinse your mouth with water, and enjoy that deeply fresh and clean feeling!

Pro tip: It’s best to spit the coconut oil into a trash can to avoid any chances of clogging the drain with oil buildup.

Best Coconut Oil For Pulling

Not all coconut oils are created equally. Be sure to steer clear of refined or hydrogenated coconut oils that have essentially lost most of their original benefits. Coconut oils infused with palm oil also compromise its purity and make them much less earth-friendly.

Between regular coconut oil and virgin coconut oil, opting for virgin coconut oil is the safer option. By avoiding the use of extreme heat and chemicals, virgin coconut oil is able to be extracted purely from the coconut flesh.

For the purest and most potent form of coconut oil, organic MCT oil is the crème de la crème. MCT has unique health benefits like boosting energy, improving memory, and helping convert ketones in your liver.

Choosing a high-quality oil like MCT is well worth it, especially when taking into account that our mouths are one of the most absorbent organs in our body. When you use MCT oil for oil pulling, not only are you getting the highest quality coconut oil, but you’re also getting a host of other benefits thanks to its richness in caprylic, capric, and lauric acid. These powerful antibacterial acids are extra effective at getting rid of the toxins in your mouth while you oil pull.

For the highest quality MCT Oil, check out our Organic MCT Oil. Made from virgin, expeller-pressed coconut oil sourced from organic, non-GMO coconuts sustainably harvested in the Philippines, our MCT oil will improve both your oral health and your overall health and wellbeing. It doesn’t get much better than that.

Frequently Asked Questions (FAQ)

What is coconut oil pulling?
Coconut oil pulling involves swishing a tablespoon of coconut oil in your mouth for 10–20 minutes to help reduce oral bacteria and improve hygiene.

How does coconut oil pulling work?
The oil “pulls” bacteria and microbes from the mouth, and its medium-chain fatty acids — especially lauric acid — have antibacterial and anti-inflammatory effects.

What are the benefits of coconut oil pulling?
Research suggests it can reduce Streptococcus mutans in saliva, lower plaque and gingivitis, and help manage inflammation in gums.

Is coconut oil pulling safe?
Generally, yes, but avoid swallowing the oil after swishing (it collects bacteria), and don’t use it as a total replacement for brushing and flossing.

How do I do coconut oil pulling correctly?
Use about 1 tablespoon of coconut oil, swish gently for 10–20 minutes, then spit it out into a trash can (not the sink), and rinse your mouth afterward.

How often should I do oil pulling?
Many people do it once daily (especially in the morning), but some do it a few times per week. Start slow if you’re new.

Can coconut oil pulling replace mouthwash or toothpaste?
No — it’s best used as a supplement to your regular oral hygiene routine, not a full replacement for brushing, flossing, and dental checkups.

UP NEXT: Can I Cook With MCT Oil? Heck Yes You Can! (+9 Ways to Start)

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