Coconut Oil As Mouthwash: Benefits, Risks, And How To Use It

Oil pulling with coconut oil is an ancient practice gaining modern attention for its potential oral health benefits. This natural alternative to commercial mouthwash involves swishing oil in your mouth to reduce harmful bacteria, freshen breath, and possibly improve overall dental health. But does science support these claims? This evidence-based guide explores how coconut oil works as a mouthwash, its verified benefits, limitations, and proper techniques to incorporate it into your oral hygiene routine.

What Is Oil Pulling And How Does It Work?

Oil pulling is an ancient Ayurvedic practice that has gained popularity as a natural oral health remedy.

Oil pulling is an ancient Ayurvedic folk remedy that involves swishing oil around your mouth for 15-20 minutes. While traditionally performed with sesame oil, coconut oil has become increasingly popular due to its pleasant taste and antimicrobial properties.

The Science Behind Coconut Oil As Mouthwash

Coconut oil contains high concentrations of lauric acid, which has proven antimicrobial properties. When you swish coconut oil in your mouth, it works through a process called “saponification” – the oil mixes with saliva and activates enzymes that draw out toxins and bacteria.

Research published in the Journal of Contemporary Dental Practice found that coconut oil effectively reduces Streptococcus mutans, a primary bacteria responsible for tooth decay. The oil creates a lipid barrier that helps prevent bacterial adhesion to teeth, essentially “pulling” bacteria from the mouth.

“The mechanism of action is simple – oil is an emulsifier. When you swish it around your mouth, it binds to the cell membranes of microorganisms and effectively removes them from surfaces they’re attached to.”

Dr. Jessica Martin, DDS, Holistic Dental Practitioner

Unlike commercial mouthwashes that kill both harmful and beneficial bacteria, coconut oil appears to be more selective, helping maintain a healthier oral microbiome while reducing pathogenic bacteria.

Verified Benefits Of Using Coconut Oil As Mouthwash

Scientific research has identified several evidence-based benefits of using coconut oil as a mouthwash through oil pulling:

• Reduces harmful bacteria: A 2016 study published in the Nigerian Medical Journal found that coconut oil pulling significantly reduced Streptococcus mutans count in saliva after just two weeks of daily practice.
• Decreases plaque formation: Research from 2020 in the European Journal of Dentistry demonstrated that virgin coconut oil was effective at reducing plaque accumulation when used in oil pulling.
• Improves gum health: A clinical trial published in 2017 showed that oil pulling with coconut oil reduced gingivitis (gum inflammation) in participants who practiced it regularly.
• Freshens breath: Studies indicate that oil pulling may be as effective as chlorhexidine mouthwash in reducing halitosis (bad breath) by eliminating odor-causing bacteria.

4.2

Overall Effectiveness

Bacteria Reduction

4.5/5

Plaque Control

4.0/5

Gum Health

4.2/5

Breath Freshening

4.3/5

Teeth Whitening

3.0/5

Ready to experience these benefits?

Start your oil pulling journey today with our step-by-step guide below.

Coconut Oil vs. Traditional Mouthwash: A Comparison

Understanding the differences between coconut oil and commercial mouthwashes can help you make an informed decision about your oral care routine:

Feature	Coconut Oil	Alcohol-Based Mouthwash	Alcohol-Free Mouthwash
Main Ingredients	100% natural oil (lauric acid)	Ethanol (14-26%), antimicrobials, flavoring	Cetylpyridinium chloride, essential oils, fluoride
Mechanism	Pulls bacteria through lipid binding	Kills bacteria through dehydration	Disrupts bacterial cell membranes
Bacteria Selectivity	More selective, preserves beneficial bacteria	Non-selective, kills all bacteria	Moderately selective
Fluoride Content	None	Often contains fluoride	Often contains fluoride
Time Required	15-20 minutes	30-60 seconds	30-60 seconds
Side Effects	Minimal (possible lipoid pneumonia if aspirated)	Dry mouth, altered taste, irritation	Minimal, staining possible
Cost (Monthly)	$5-10	$5-15	$6-20

While commercial mouthwashes offer convenience and contain cavity-fighting fluoride, coconut oil provides a natural alternative with fewer side effects and potentially more selective antimicrobial action.

Step-by-Step Guide: How to Use Coconut Oil as Mouthwash

Follow these steps to properly use coconut oil as a mouthwash through the oil pulling technique:

• Choose the right oil: Use unrefined, organic virgin coconut oil for maximum antimicrobial benefits. The oil should be solid at room temperature but will quickly melt in your mouth.
• Measure the proper amount: Start with 1 tablespoon (15ml) of coconut oil. Beginners may want to start with 1 teaspoon and gradually increase to the full tablespoon as they get comfortable with the technique.
• Time it right: Perform oil pulling first thing in the morning on an empty stomach, before brushing your teeth or consuming any food or beverages.
• Place oil in mouth: Put the measured coconut oil in your mouth. It will quickly melt to liquid form at body temperature.
• Swish properly: Gently swish the oil around your mouth, pulling it through your teeth and ensuring it reaches all areas. Maintain a relaxed jaw to avoid muscle fatigue.
• Maintain duration: Continue swishing for 15-20 minutes. This is the optimal time needed for the oil to bind to bacteria. If this feels too long initially, start with 5 minutes and gradually increase.
• Dispose correctly: Spit the oil into a trash can, never down the sink or toilet as it can clog pipes when it solidifies. The oil should appear milky white and thinner than when you started.
• Rinse thoroughly: Rinse your mouth with warm water, optionally adding a pinch of salt to the water for additional antimicrobial benefits.
• Brush normally: Follow with your regular brushing and flossing routine to remove any remaining bacteria or oil residue.

Pro Tip: To make oil pulling more pleasant, add 1-2 drops of food-grade peppermint or tea tree essential oil to your coconut oil for improved taste and additional antimicrobial benefits.

Best Practices

• Perform oil pulling consistently each morning
• Use only high-quality, organic coconut oil
• Start with shorter durations if 20 minutes feels too long
• Maintain a relaxed jaw while swishing
• Always follow with regular brushing

Common Mistakes

• Swishing too vigorously (causes jaw fatigue)
• Using refined or low-quality coconut oil
• Swallowing the oil after pulling
• Disposing oil down the drain
• Replacing regular brushing with oil pulling

Ready to try oil pulling?

Start with just 5 minutes tomorrow morning and gradually build up to the full 20 minutes for optimal benefits.

Limitations and Considerations

While coconut oil pulling offers several benefits, it’s important to understand its limitations and consider certain factors before incorporating it into your routine:

Advantages

• Natural, chemical-free alternative
• Reduces harmful bacteria
• Improves gum health
• Freshens breath naturally
• Affordable and accessible
• Minimal side effects

Limitations

• Time-consuming (15-20 minutes daily)
• No fluoride for cavity prevention
• Limited scientific research compared to commercial products
• Potential choking hazard if not careful
• Not suitable for everyone (see safety warnings)
• Cannot replace regular brushing and flossing

Critical Analysis

When evaluating coconut oil as a mouthwash alternative, several important limitations must be considered:

• Lack of fluoride: Unlike many commercial mouthwashes, coconut oil contains no fluoride, which is proven to strengthen enamel and prevent cavities. This means oil pulling should complement, not replace, fluoride-containing dental products.
• Time commitment: The 15-20 minute duration required for effective oil pulling is significantly longer than the 30-60 seconds needed for commercial mouthwash. This time investment may be impractical for many people’s daily routines.
• Potential aspiration risk: There is a small risk of accidentally inhaling (aspirating) the oil, which could lead to lipoid pneumonia. This is particularly concerning for children or individuals with swallowing difficulties.
• Limited scientific evidence: While promising, research on oil pulling is still emerging and limited compared to the extensive studies on commercial oral care products.

“Oil pulling can be a beneficial addition to oral hygiene routines, but it’s not a replacement for proven methods like brushing, flossing, and regular dental check-ups. I recommend it as a complementary practice, not a substitute.”

Dr. Michael Chen, DMD, American Dental Association Member

Safety Warning: Oil pulling is not recommended for children under 5 years of age due to choking hazards. People with coconut allergies should avoid coconut oil and consider alternatives like sesame or sunflower oil. Always consult your dentist before making significant changes to your oral hygiene routine, especially if you have existing dental conditions.

Frequently Asked Questions About Coconut Oil as Mouthwash

Does oil pulling with coconut oil actually whiten teeth?

While many users report whiter teeth after oil pulling, scientific evidence for this benefit is limited. A 2018 in vitro study found minimal whitening effects compared to commercial whitening products. Any whitening likely comes from the removal of surface stains rather than changing the intrinsic color of teeth. For significant whitening, professional dental treatments remain more effective.

Can you swallow the oil after pulling?

No, you should never swallow the oil after pulling. During the process, the oil collects bacteria, toxins, and debris from your mouth. Swallowing this mixture could introduce these harmful substances into your digestive system. Always spit the oil into a trash can after pulling.

How long until I see results from oil pulling?

Most studies show noticeable reductions in bacteria and improvements in gum health after 1-2 weeks of daily oil pulling. However, individual results vary based on consistency, technique, and existing oral health conditions. For optimal results, practice oil pulling daily for at least 15 minutes and continue your regular oral hygiene routine.

Can oil pulling replace regular brushing and flossing?

No, oil pulling should complement, not replace, brushing and flossing. While oil pulling helps reduce bacteria and improve gum health, it doesn’t provide the mechanical removal of plaque that brushing offers or the interdental cleaning that flossing provides. The American Dental Association still recommends brushing twice daily and flossing once daily as the foundation of oral hygiene.

Is coconut oil better than other oils for pulling?

Coconut oil is often preferred for oil pulling due to its high lauric acid content (approximately 50%), which has proven antimicrobial properties. A 2016 comparative study found coconut oil more effective against Streptococcus mutans than sesame oil. Additionally, many people prefer coconut oil’s taste and mild aroma compared to other oils. However, sesame and sunflower oils are suitable alternatives, especially for those with coconut allergies.

Can oil pulling help with specific dental conditions?

Research suggests oil pulling may help with certain conditions like gingivitis and halitosis. A 2020 study found significant improvements in gingival health after regular oil pulling. However, for serious dental conditions like periodontitis, cavities, or infections, professional dental treatment is essential. Oil pulling should be viewed as a complementary practice, not a replacement for professional care.

Expert Opinions: Integrating Coconut Oil into Your Oral Hygiene Routine

We consulted several dental professionals about the role of coconut oil pulling in modern oral care routines. Here’s what they had to say:

“I’ve seen patients experience real benefits from adding oil pulling to their routine, particularly those with gingivitis or sensitivity to commercial mouthwashes. However, I emphasize that it’s an addition to, not a replacement for, proven dental hygiene practices like brushing, flossing, and regular check-ups.”

Dr. Sarah Johnson, DDS, Holistic Dental Practitioner

“The research on oil pulling is promising but still developing. What we do know is that it’s generally safe when done correctly and may offer benefits for some patients. I recommend it as part of a comprehensive approach to oral health, especially for patients interested in natural alternatives.”

Dr. Robert Williams, DMD, Clinical Professor of Dentistry

“For patients with recurrent gum inflammation who don’t respond well to traditional treatments, I often suggest adding oil pulling to their routine. The anti-inflammatory properties of coconut oil can provide additional support to conventional treatments. Just ensure you’re using a high-quality, organic product.”

Dr. Lisa Chen, Periodontist

Recommended Integration Approach

Based on expert opinions, here’s how to effectively integrate coconut oil pulling into your existing oral hygiene routine:

• Morning routine: Perform oil pulling first thing in the morning, before breakfast and regular brushing.
• Frequency: Start with 2-3 times per week and gradually increase to daily if desired.
• Complementary approach: Continue brushing twice daily with fluoride toothpaste and flossing once daily.
• Professional oversight: Maintain regular dental check-ups every 6 months and discuss your oil pulling practice with your dentist.
• Monitor results: Keep track of any improvements in gum health, sensitivity, or breath freshness to evaluate effectiveness.

Safety Considerations and Warnings

While coconut oil pulling is generally safe for most adults, certain groups should exercise caution or avoid the practice entirely:

Who Should Avoid Coconut Oil Pulling?

• Children under 5 years: Young children may not have the coordination to safely swish without swallowing and face a higher risk of choking or aspiration.
• People with coconut allergies: Those with allergies to coconuts or coconut products should avoid coconut oil and consider alternatives like sesame or sunflower oil.
• Individuals with difficulty swallowing: People with dysphagia or other swallowing disorders face increased aspiration risks.
• Those with dental restorations: Some evidence suggests oil pulling might affect certain dental materials over time. Consult your dentist if you have crowns, veneers, or other restorations.

Potential Side Effects

While rare, some potential side effects of oil pulling include:

• Lipoid pneumonia: If oil is accidentally inhaled into the lungs, it can cause lipoid pneumonia, a rare but serious condition.
• Jaw discomfort: The extended swishing motion may cause temporomandibular joint (TMJ) discomfort in some individuals.
• Upset stomach: If oil is accidentally swallowed, it may cause digestive discomfort or diarrhea.
• Dry mouth: Some people report increased dry mouth after oil pulling, though this is uncommon.

Important: If you experience any adverse effects while oil pulling, discontinue the practice and consult with a healthcare professional. Always discuss changes to your oral hygiene routine with your dentist, especially if you have existing dental conditions or concerns.

Conclusion: Is Coconut Oil Effective as a Mouthwash?

Based on current scientific evidence, coconut oil shows promise as a complementary natural mouthwash through the practice of oil pulling. Research supports its ability to reduce harmful bacteria, decrease plaque formation, improve gum health, and freshen breath when used consistently and correctly.

However, coconut oil pulling has important limitations, including the lack of fluoride for cavity prevention, the significant time commitment required, and limited comprehensive research compared to commercial products. It should be viewed as a supplement to, not a replacement for, proven oral hygiene practices like brushing with fluoride toothpaste, flossing, and regular dental check-ups.

For those interested in natural oral care alternatives, coconut oil pulling offers a relatively safe, affordable option that may provide additional benefits beyond conventional methods alone. As with any health practice, individual results may vary, and consultation with dental professionals is recommended, especially for those with existing oral health conditions.

Ready to enhance your oral health naturally?

Try incorporating coconut oil pulling into your routine and consult with your dentist about how it can complement your existing oral care practices.

The owners of Cinnamon Hollow and many of its authors are not doctors and this is in no way intended to be used as medical advice. We cannot be held responsible for your results. As with any product, service or supplement, use at your own risk. Always do your own research and consult with your personal physician before using.