The ancient practice of oil pulling has gained modern attention for its potential oral health benefits. Particularly, coconut oil has emerged as a popular choice for those seeking natural ways to combat harmful bacteria in the mouth. But does coconut oil actually remove bacteria in the mouth, or is it just another wellness trend without scientific backing? This article examines the evidence behind coconut oil’s antibacterial effects on oral health and provides practical guidance for incorporating this natural remedy into your dental care routine.
How Does Coconut Oil Interact With Oral Bacteria?
Coconut oil contains lauric acid that can disrupt bacterial cell membranes
Coconut oil’s effectiveness against oral bacteria largely stems from its unique chemical composition. Unlike many other oils, coconut oil contains approximately 50% lauric acid, a medium-chain fatty acid with proven antimicrobial properties. When introduced to the oral environment, lauric acid interacts with bacterial cell membranes in several important ways.
First, lauric acid can disrupt the lipid bilayer that forms the outer membrane of many harmful bacteria. This disruption compromises the structural integrity of bacterial cells, making it difficult for them to survive and reproduce. Additionally, lauric acid may interfere with bacterial enzyme systems necessary for their growth and metabolism.
When you swish coconut oil around your mouth during oil pulling, the oil binds to the lipid coating of bacteria. As you continue swishing, these bacteria become “trapped” in the oil. When you spit out the oil, you effectively remove these bacteria from your mouth, reducing the overall bacterial load in your oral microbiome.
Scientific Evidence: Can Coconut Oil Remove Bacteria in Mouth?
Multiple scientific studies have investigated coconut oil’s effectiveness against oral bacteria. Let’s examine the most compelling evidence:
Research on Streptococcus mutans Reduction
Streptococcus mutans is one of the primary bacteria responsible for tooth decay and plaque formation. A 2016 study published in the Journal of Contemporary Dental Practice found that coconut oil pulling significantly reduced S. mutans counts in saliva after just two weeks of daily practice. Remarkably, this reduction was comparable to that achieved with chlorhexidine mouthwash, considered the gold standard in antimicrobial mouth rinses.
Effects on Plaque and Gingivitis
A 2020 study in the European Journal of Dentistry examined coconut oil’s effect on plaque-induced gingivitis. The researchers found that virgin coconut oil was effective at reducing plaque accumulation when used in oil pulling. Participants showed measurable improvements in gingival health after regular use.
Antibacterial Properties Against Oral Pathogens
Laboratory studies have confirmed that coconut oil exhibits antibacterial effects against various oral pathogens. The lauric acid in coconut oil has been shown to inhibit the growth of several strains of bacteria commonly found in the mouth, including those associated with bad breath and gum disease.
“The antimicrobial effects of coconut oil were first noted in vitro, but clinical studies have now confirmed these effects translate to real-world benefits for oral health when used consistently.”
Coconut Oil vs. Traditional Mouthwash: How Do They Compare?
Coconut Oil Benefits
- Natural composition without artificial ingredients
- No alcohol that can dry out oral tissues
- Contains beneficial fatty acids with antimicrobial properties
- No risk of antibiotic resistance development
- May support healthy oral microbiome balance
- No staining of teeth or dental work
Chlorhexidine Mouthwash Benefits
- Clinically proven antibacterial efficacy
- Prescribed by dental professionals
- Standardized concentration and effects
- Quick application (30-60 seconds)
- Targeted action against specific pathogens
- Established history in dental practice
Comparative Studies
A head-to-head comparison study published in 2015 evaluated the effectiveness of coconut oil pulling versus chlorhexidine mouthwash against Streptococcus mutans. The results showed that while chlorhexidine produced faster initial results, coconut oil pulling achieved similar bacterial reduction after consistent use for 2 weeks.
However, chlorhexidine comes with several side effects that coconut oil doesn’t have, including:
- Tooth staining
- Altered taste sensation
- Increased calculus (tartar) formation
- Mucosal irritation
While coconut oil pulling takes longer (15-20 minutes vs. 30-60 seconds for mouthwash), it offers a natural alternative without the side effects associated with chemical mouthwashes. Many dental professionals now recognize it as a complementary approach to traditional oral hygiene practices.
How to Practice Oil Pulling with Coconut Oil: Step-by-Step Guide
If you’re interested in trying oil pulling with coconut oil to remove bacteria in your mouth, follow these evidence-based steps for optimal results:
- Choose the right oil: Use unrefined, organic, virgin coconut oil for maximum antimicrobial benefits. The lauric acid content is highest in minimally processed coconut oil.
- Measure properly: Start with 1 tablespoon (15ml) of coconut oil. Beginners may want to start with 1 teaspoon and work up to a tablespoon as they become comfortable with the technique.
- Time it right: Practice oil pulling first thing in the morning, before eating or drinking anything, when bacterial counts in the mouth are highest.
- Place oil in mouth: Put the coconut oil in your mouth. If it’s solid (below 76°F/24°C), it will quickly melt with your body temperature.
- Swish thoroughly: Gently swish the oil around your mouth, pulling it through your teeth and ensuring it reaches all areas. Avoid gargling or swallowing.
- Maintain proper duration: Continue swishing for 15-20 minutes. This timeframe is supported by research as optimal for bacterial reduction without causing jaw fatigue.
- Spit correctly: Spit the oil into a trash can, not the sink or toilet, as it can solidify and cause plumbing issues.
- Rinse thoroughly: Rinse your mouth with warm water, then brush your teeth as normal.
Ready to Try Oil Pulling?
Start with just 5 minutes if 15-20 minutes seems too long at first. Consistency is more important than duration when beginning this practice.
How Often Should You Oil Pull and When to Expect Results?
Recommended Frequency
For optimal antibacterial effects in the oral microbiome, research suggests:
- Daily practice: Most studies showing significant bacterial reduction used daily oil pulling protocols.
- Morning routine: Oil pulling on an empty stomach, before breakfast, appears most effective for bacterial control.
- Consistent schedule: Regular practice is more important than occasional intensive sessions.
Timeline for Expected Results
Based on clinical studies, here’s when you might notice improvements:
| Timeframe | Expected Changes | Scientific Evidence |
| 1-2 days | Fresher breath, subjective mouth feel improvement | Anecdotal reports, limited clinical data |
| 1 week | Initial reduction in plaque formation, decreased bad breath | Preliminary findings in small studies |
| 2 weeks | Significant reduction in S. mutans bacteria, noticeable plaque reduction | Multiple controlled clinical trials |
| 30 days | Improved gingival health, established new bacterial balance | Longitudinal studies with clinical measurements |
Remember that individual results may vary based on your unique oral microbiome, existing dental conditions, and consistency of practice. Some people report benefits sooner, while others may take longer to notice changes.
Limitations and Important Considerations
While the evidence supporting coconut oil’s ability to remove bacteria in the mouth is promising, it’s important to understand its limitations and place in a complete oral health routine:
What Coconut Oil Can Do
- Reduce certain harmful bacteria in the mouth
- Help control plaque formation when used regularly
- Improve breath freshness through bacterial reduction
- Support gum health as part of a complete routine
- Provide a natural alternative to chemical mouthwashes
What Coconut Oil Cannot Do
- Replace regular brushing and flossing
- Treat established dental cavities or infections
- Provide fluoride for enamel remineralization
- Substitute for professional dental cleanings
- Work instantly like antimicrobial mouthwashes
Important Safety Considerations
When incorporating coconut oil pulling into your oral care routine, keep these safety factors in mind:
- Allergies: Those with coconut allergies should avoid this practice.
- Swallowing: Avoid swallowing the oil after pulling, as it contains bacteria and toxins removed from your mouth.
- Plumbing: Always spit used oil into a trash can, not sinks or toilets, to prevent clogs.
- Existing conditions: Consult your dentist before starting oil pulling if you have existing dental work, infections, or oral health concerns.
Important: Oil pulling with coconut oil should be viewed as a complementary practice to enhance your regular oral hygiene routine, not as a replacement for brushing, flossing, and professional dental care.
Frequently Asked Questions About Coconut Oil and Oral Bacteria
Is Coconut Oil an Effective Antibacterial Mouthwash Alternative?
Research suggests that coconut oil can serve as a natural alternative to commercial mouthwashes for some people. Studies comparing coconut oil pulling to chlorhexidine mouthwash have found similar effectiveness in reducing certain oral bacteria, particularly Streptococcus mutans. However, coconut oil works differently and more slowly than chemical mouthwashes, requiring 15-20 minutes of swishing rather than the typical 30-60 seconds for commercial products. It’s best viewed as a complementary approach rather than a direct replacement.
Can Coconut Oil Remove Bacteria That Cause Bad Breath?
Yes, coconut oil pulling can help reduce bacteria that cause bad breath (halitosis). Many cases of bad breath stem from volatile sulfur compounds produced by bacteria on the tongue and in the mouth. The antibacterial properties of coconut oil, particularly its lauric acid content, can reduce these bacteria when used regularly. A 2011 study found that oil pulling was effective at reducing halitosis and the microorganisms that cause it, though results typically require consistent practice over several weeks.
How Does Coconut Oil Affect the Oral Microbiome?
Coconut oil appears to have a selective effect on the oral microbiome, reducing harmful bacteria while potentially preserving beneficial ones. Unlike broad-spectrum antimicrobial mouthwashes that can disrupt the entire oral microbiome, coconut oil’s mechanism seems more targeted. The oil binds to bacterial cell membranes, with research suggesting it may be more effective against pathogenic bacteria than commensal (beneficial) strains. This selective action could help maintain a healthier balance in the oral microbiome over time.
Can Children Use Coconut Oil for Removing Mouth Bacteria?
While coconut oil pulling is generally safe, it’s not typically recommended for young children. The practice requires the ability to swish liquid without swallowing for an extended period, which can be challenging for children. For older children and teenagers who can reliably avoid swallowing the oil, a smaller amount (1 teaspoon instead of 1 tablespoon) and shorter duration (5-10 minutes) may be appropriate with dental professional guidance. Always consult with a pediatric dentist before introducing oil pulling to a child’s oral care routine.
Conclusion: Coconut Oil as Part of a Complete Oral Health Strategy
The scientific evidence suggests that coconut oil can indeed help remove bacteria in the mouth through the practice of oil pulling. Its unique composition, particularly the high concentration of lauric acid, provides natural antibacterial effects that can reduce harmful oral pathogens, including those responsible for plaque formation, bad breath, and gum inflammation.
When used consistently as part of a comprehensive oral hygiene routine, coconut oil pulling offers a natural complement to traditional practices like brushing and flossing. The research shows particular promise for its effects on Streptococcus mutans bacteria and its potential to support gum health through plaque reduction.
However, it’s important to maintain realistic expectations. Coconut oil pulling works best as one component of a complete oral care strategy that includes regular brushing, flossing, and professional dental visits. While it offers a natural alternative to chemical mouthwashes without the associated side effects, it requires more time and consistency to achieve similar antibacterial results.
Experience the Benefits of Natural Oral Care
Incorporate coconut oil pulling into your daily routine for 30 days to experience its effects on your oral microbiome and overall mouth feel.