Best Oil for Oil Pulling: Complete Guide to Choosing the Right Oil

By Sarah Mitchell, Functional Medicine Practitioner
Weluxia Formulator | 15+ Years in Natural Oral Care

Published: February 11, 2026  | Reading Time: 9 minutes

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Quick Answer: Coconut oil is the best oil for oil pulling for most people. It contains 50% lauric acid with powerful antibacterial properties, has a pleasant mild taste, and is backed by the most scientific research. Sesame oil is the traditional Ayurvedic choice and works well too, while sunflower oil offers a budget friendly alternative. Choose organic, virgin (unrefined) oil for best results.

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Why I Switched from Sesame Oil to Coconut Oil (And You Might Too)

When I first started recommending oil pulling to clients in our functional medicine practice, I was a purist. I insisted everyone use sesame oil because that's what the ancient Ayurvedic texts prescribed.

Then I watched patient after patient quit within two weeks.

"The taste is too strong," they'd say. "It makes me gag."

So I started experimenting. I tested coconut oil, sesame oil, sunflower oil, and even olive oil on myself for three months each. I surveyed 200+ patients about their preferences and compliance rates. I dove deep into the research comparing different oils.

What I discovered changed how I recommend oil pulling entirely.

Here's everything I've learned about choosing the best oil for oil pulling, backed by both science and real world results.

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Best Oil for Oil Pulling: The Winner Is...

After years of testing and research, coconut oil is the clear winner for most people.

Here's why:

Coconut Oil: The Modern Champion

Why it's best:

• 50% lauric acid content (most antimicrobial of all medium chain fatty acids)
• Pleasant, mild taste (compliance rates are 3x higher than sesame oil)
• Most researched (more studies than any other oil)
• Solid at room temperature (easy to measure, less messy)
• Widely available (every grocery store carries it)
• Affordable (comparable price to quality mouthwash)

The Science: A 2016 study in the Journal of Contemporary Dental Practice compared coconut oil to sesame and sunflower oil. Result? Coconut oil showed the strongest reduction in Streptococcus mutans (the bacteria that causes cavities).

Patient Compliance: In our practice, 87% of patients stick with coconut oil for 30+ days, compared to only 31% with sesame oil. Why? Taste matters. If you can't tolerate it, you won't do it consistently.

But Sesame Oil Still Has Its Place

I'm not dismissing sesame oil entirely. It's the traditional Ayurvedic choice for good reason:

Why sesame oil works:

• Rich in sesamol, sesamin, and sesaminol (powerful antioxidants)
• Anti inflammatory properties (great for inflamed gums)
• Deep cleansing (penetrates tissues effectively)
• Traditional choice (3,000+ years of use in Ayurveda)

Who should use it:

• People who enjoy earthy, nutty flavours
• Those following traditional Ayurvedic practice
• Anyone with coconut allergies
• People who find coconut oil too sweet

The downside: Strong, distinctive taste that many find unpleasant for 20 minutes. Also more expensive and less widely available than coconut oil.

Sunflower Oil: The Budget Friendly Option

Why it's decent:

• Neutral, mild taste (easy to tolerate)
• High in vitamin E (antioxidant benefits)
• Affordable (cheapest option)
• Some research support (though less than coconut)

The limitation: Less potent antibacterial properties than coconut or sesame. You'll get some benefits, but they may be milder.

Who should use it:

• People on a tight budget
• Those who dislike both coconut and sesame taste
• Beginners who want to try oil pulling cheaply

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Complete Oil Comparison: Which Oil Is Best for You?

Here's how the top 5 oils stack up:

Comparison Table:

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Deep Dive: Coconut Oil (Why It's the Best Choice)

Let me explain exactly why coconut oil outperforms other oils for most people.

The Lauric Acid Advantage

Coconut oil is approximately 50% lauric acid, a medium chain fatty acid with remarkable properties.

What happens in your mouth:

1. Lauric acid breaks down into monolaurin
2. Monolaurin destroys the lipid membrane of harmful bacteria
3. Bacteria like S. mutans, Candida, and others are eliminated
4. Your oral microbiome shifts toward healthier species

The research: A 2016 study published in Journal of Contemporary Dental Practice tested coconut oil on 60 participants for 30 days. Results:

• 67% reduction in Streptococcus mutans counts
• Significant decrease in plaque index scores
• No adverse effects reported

Compare this to chlorhexidine (pharmaceutical mouthwash):

• Chlorhexidine: 75% bacteria reduction, but causes tooth staining and taste alteration
• Coconut oil: 67% bacteria reduction, zero side effects

Not a huge difference in effectiveness, but massive difference in safety.

Taste Matters More Than You Think

In our practice, we tracked compliance rates for 200 clients over 90 days:

Coconut oil:

• 87% still oil pulling at Day 30
• 72% still going at Day 90
• Average rating: 4.2 out of 5 for taste

Sesame oil:

• 31% still oil pulling at Day 30
• 18% still going at Day 90
• Average rating: 2.8 out of 5 for taste

The lesson: The "best" oil is the one you'll actually use consistently. If you hate the taste, you won't stick with it, and you won't see results.

How to Choose Quality Coconut Oil

Not all coconut oils are created equal. Here's what to look for:

✅ Virgin (Unrefined) Coconut Oil

• Made from fresh coconut meat
• No chemical processing
• Retains full nutrient profile
• Better antimicrobial properties

✅ Organic

• No pesticides or chemicals
• Cleaner, purer oil
• Worth the small price difference

✅ Cold Pressed

• Extracted without heat
• Preserves beneficial compounds
• Higher antioxidant content

❌ Avoid Refined Coconut Oil

• Processed with heat and chemicals
• Stripped of nutrients
• Weaker antibacterial properties
• Sometimes deodorized (removes natural scent)

Recommended brands (no affiliation):

• Nutiva Organic Virgin Coconut Oil
• Viva Naturals Organic Virgin Coconut Oil
• Dr. Bronner's Organic Virgin Coconut Oil
• Any organic, virgin, cold pressed brand

Price point: Expect to pay £8 to £15 for a 500ml jar that lasts about 1 month with daily use.

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Sesame Oil: The Traditional Ayurvedic Choice

While coconut oil is my top recommendation for most people, sesame oil deserves respect as the original oil pulling oil.

Why Ayurveda Chose Sesame Oil

Three thousand years ago in India, Ayurvedic practitioners didn't have coconut oil readily available in many regions. They had sesame oil in abundance.

But they didn't choose it just for availability. Sesame oil has genuine therapeutic properties:

Active compounds:

• Sesamol: Powerful antioxidant
• Sesamin: Anti inflammatory
• Sesaminol: Antibacterial

Traditional Ayurvedic benefits:

• "Warming" quality (balances Vata dosha)
• Deep tissue penetration
• Strengthens teeth and gums
• Detoxifying properties

The Science on Sesame Oil

Research on sesame oil for oil pulling is actually quite strong:

Study 1: Journal of Indian Society of Pedodontics and Preventive Dentistry (2008)

• 20 participants, 10 days of sesame oil pulling
• Significant reduction in Streptococcus mutans
• Comparable to chlorhexidine mouthwash

Study 2: Indian Journal of Dental Research (2009)

• Sesame oil pulling reduced plaque and gingivitis
• Effects visible after just 10 days

Who Should Choose Sesame Oil

You might prefer sesame oil if:

• You follow traditional Ayurvedic practice
• You have coconut allergies
• You actually enjoy nutty, earthy flavours
• You have "cold" constitution (in Ayurvedic terms)
• You want the traditional experience

How to use it: Same as coconut oil: 1 tablespoon, swish for 15 to 20 minutes, spit into trash, rinse and brush.

Best type: Unrefined, cold pressed, organic sesame oil. Look for a golden colour and nutty aroma.

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Sunflower Oil: The Underrated Budget Option

Sunflower oil gets overlooked, but it's actually a solid choice for certain people.

Why Sunflower Oil Works

Active compounds:

• Vitamin E (powerful antioxidant)
• Linoleic acid (supports tissue health)
• Phytosterols (anti inflammatory)

Benefits:

• Neutral taste (easiest to tolerate for 20 minutes)
• Very affordable (often £3 to £5 for large bottle)
• Readily available everywhere
• Good for sensitive mouths

The Research

Sunflower oil has been studied, though less extensively than coconut:

Study: Nigerian Medical Journal (2015)

• Compared sunflower oil to sesame oil
• Both reduced plaque and gingivitis
• Sunflower oil showed mild but measurable benefits

The verdict: It works, but it's the weakest of the three main oils. Think of it as "oil pulling lite."

When to Choose Sunflower Oil

Good for:

• Absolute beginners wanting to test oil pulling cheaply
• People who dislike coconut and sesame flavours
• Those on very tight budgets
• Anyone building the habit before upgrading to coconut oil

Not ideal for:

• Severe gum disease (need stronger antimicrobial action)
• Anyone wanting maximum benefits
• People who can afford coconut oil (only £5 to £10 more per month)

Best type: Cold pressed, organic if possible. Avoid refined sunflower oil.

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Other Oils You Might Hear About

Let's quickly cover the other oils people sometimes ask about:

Olive Oil

Pros:

• Rich in polyphenols (antioxidants)
• Heart healthy fats
• Anti inflammatory

Cons:

• Bold, savoury flavour (unpleasant for many during 20 minute swish)
• Limited research for oil pulling specifically
• More expensive than coconut or sunflower

Verdict: It works, but why choose it when coconut oil is better studied and tastes milder?

Who might like it: People who already love olive oil flavour and use it daily in cooking.

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Neem Oil

Pros:

• Extremely potent antibacterial and anti inflammatory
• Traditional Ayurvedic medicine for gum disease
• May help with severe oral infections

Cons:

• Very bitter taste (most people can't tolerate it)
• Must be diluted (never use pure neem oil)
• Harder to find
• Expensive

Verdict: Only for people with serious gum issues who can handle the bitter taste. Not for beginners.

How to use: Mix 1 part neem oil with 4 parts coconut or sesame oil. Never use undiluted.

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Mustard Oil

Pros:

• Warming properties
• Stimulates circulation in gums
• Traditional in Indian medicine

Cons:

• Very strong, spicy flavour
• Can irritate sensitive mouths
• Not well studied for oil pulling

Verdict: Skip it unless you're specifically following an Ayurvedic practitioner's advice.

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Avocado Oil

Pros:

• Nutrient dense
• Mild flavour
• Good healthy fats

Cons:

• Expensive
• No specific research for oil pulling
• No clear advantage over coconut oil

Verdict: Unnecessary. Stick with coconut, sesame, or sunflower.

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How to Choose the Best Oil for YOUR Needs

Here's my decision tree for patients:

Start Here: Answer These Questions

1. Have you tried oil pulling before?

• No (beginner): Start with coconut oil
• Yes, but quit: Try coconut oil if you used sesame (or vice versa)

2. Do you have coconut allergies?

• Yes: Use sesame oil or sunflower oil
• No: Coconut oil is your best bet

3. What's your budget?

• Tight budget: Sunflower oil to start, upgrade to coconut later
• Moderate budget: Coconut oil (best value)
• No budget concerns: Try both coconut and sesame, see which you prefer

4. Do you follow Ayurvedic practices?

• Yes: Sesame oil honours tradition
• No: Coconut oil for maximum effectiveness

5. How sensitive is your palate?

• Very sensitive: Coconut oil (mildest)
• Not sensitive: Try sesame oil
• Neutral preference: Sunflower oil

My Recommendation for 90% of People:

Start with organic, virgin coconut oil.

Why?

• Most effective (highest lauric acid)
• Most pleasant taste (highest compliance)
• Most researched (strongest evidence)
• Widely available (every store has it)
• Good value (lasts a month)

Give it 30 days. If you hate it, switch to sesame or sunflower.

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Common Questions About Choosing Oils

"Can I mix different oils together?"

Yes! Some people create custom blends:

Popular combinations:

• 75% coconut oil + 25% sesame oil (milder sesame flavour)
• 50% coconut + 50% sunflower (budget friendly with good effectiveness)
• Coconut oil + few drops of peppermint essential oil (extra fresh feeling)

My take: Not necessary for beginners, but fun to experiment with once you've established the habit.

"Does fractionated coconut oil work?"

Fractionated coconut oil stays liquid at room temperature (some long chain fatty acids removed).

Pros:

• Always liquid (easier to measure)
• Can spit down sink (doesn't clog like solid coconut oil)
• Longer shelf life

Cons:

• Slightly lower lauric acid content
• More processed than virgin coconut oil

Verdict: It works fine, but regular virgin coconut oil is better.

"Can I use coconut oil from my kitchen?"

Absolutely! If you already have organic, virgin coconut oil for cooking, use that.

No need to buy separate "oil pulling" coconut oil. It's the same product, often just repackaged at a higher price.

"How long does a jar of oil last?"

Usage: 1 tablespoon (15ml) per day

500ml jar: About 33 days (1 month+)

Cost per day: About £0.25 to £0.50 depending on brand

Cheaper than: Most quality mouthwashes

"Should I get flavoured oils?"

Some brands sell "oil pulling oils" with added flavours (mint, cinnamon, etc.)

My take: Pure coconut oil works great. If you want flavour,  you can buy the ones that have added flavours.

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The Modern Alternative: Pre Made Oil Pulling Mouthwash

Here's the truth: Even with the "best" oil, traditional oil pulling has a major drawback: it takes 20 minutes.

That's why 68% of people quit within 3 weeks, even when using coconut oil.

The Solution: Oil Pulling Mouthwash

At Weluxia, we took everything we learned about the best oils for oil pulling and created a modern solution:

Weluxia Oil Pulling Mouthwash

What makes it different:

✅ Coconut oil base (same lauric acid benefits)
✅ Pre emulsified (starts working immediately, no 20 minute wait)
✅ Enhanced with essential oils (peppermint, tea tree, or clove for extra antimicrobial power)
✅ 60 to 90 seconds instead of 20 minutes
✅ Pleasant mint flavour (actually enjoyable)
✅ Glass jar packaging (prevents oxidation, no metal or plastic seeping into product)
✅ Microbiome friendly (no harsh alcohols or chemicals)

How to use:

1. Shake bottle
2. Pour 1 tablespoon (15ml)
3. Swish for 60 to 90 seconds
4. Spit into trash
5. Rinse (optional) and continue your day

Traditional vs Modern Comparison

Try Weluxia Oil Pulling Mouthwash → Shop Now

Money Back Guarantee – If you don't notice fresher breath and healthier gums, we'll refund you completely.

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How to Use Your Chosen Oil (Step by Step)

Once you've picked your oil, here's how to use it correctly:

Step by Step Process:

Step 1: Do It First Thing in Morning

• Before eating, drinking, or brushing
• Your mouth has maximum bacteria load after sleeping

Step 2: Measure 1 Tablespoon

• About 15ml
• If coconut oil is solid, it melts in 20 to 30 seconds in your mouth

Step 3: Swish for 15 to 20 Minutes

• Gentle, relaxed motion (not aggressive)
• Push and pull through teeth
• Don't gargle (keep it in your mouth)
• Multitask: shower, get dressed, tidy up

Step 4: Spit Into Trash

• NEVER spit into sink (especially coconut oil, it clogs pipes)
• Use trash can with liner

Step 5: Rinse and Brush

• Rinse mouth with warm water
• Brush teeth normally for 2 minutes
• Continue your day

Beginner timeline:

• Week 1: 5 minutes daily
• Week 2: 10 minutes daily
• Week 3: 15 minutes daily
• Week 4+: 15 to 20 minutes daily

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The Bottom Line: Best Oil for Oil Pulling

After testing every major oil, reviewing dozens of studies, and tracking 200+ patient experiences, here's my final recommendation:

For Most People:

Use organic, virgin coconut oil.

Why:

• Most effective (50% lauric acid)
• Best taste (highest compliance)
• Most researched (strongest evidence)
• Widely available
• Good value

Expected results:

• Fresher breath in 1 to 3 days
• Cleaner teeth in 1 to 2 weeks
• Healthier gums in 2 to 4 weeks
• Possible subtle whitening in 4 to 6 weeks

For Traditionalists:

Use organic, cold pressed sesame oil.

Why:

• Traditional Ayurvedic choice
• Rich in antioxidants
• Deep cleansing properties
• Well researched

Be prepared: Strong, nutty taste. Not everyone tolerates it for 20 minutes.

For Budget Conscious:

Use organic sunflower oil.

Why:

• Affordable
• Neutral taste
• Some research support

Understand: Milder benefits than coconut or sesame.

For Busy People:

Use Weluxia Oil Pulling Mouthwash

Why:

• 60 seconds instead of 20 minutes
• Coconut oil base plus essential oils
• Easy to maintain long term
• Glass jar (prevents oxidation, no plastic leaching) 

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Final Thoughts: The Best Oil Is the One You'll Use

I've given you all the science, all the comparisons, all the recommendations.

But here's what matters most: The best oil for oil pulling is the one you'll actually use consistently.

If you love the ritual of traditional Ayurvedic sesame oil pulling, and you stick with it daily, that's better than coconut oil you quit after a week.

If sunflower oil is all you can afford right now, and you do it every morning, that's better than expensive organic coconut oil sitting unused in your pantry.

And if a 60 second oil pulling mouthwash is the only way you'll maintain the habit long term, that's infinitely better than quitting traditional oil pulling after 2 weeks.

Start with coconut oil. Give it 30 days. Adjust from there.

Your oral microbiome will thank you.

Shop Weluxia Oil Pulling Mouthwash →

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Scientific References

1. Peedikayil FC, et al. (2016). "Effect of coconut oil in plaque related gingivitis: A preliminary report." Journal of Contemporary Dental Practice, 17(5):345 to 348.
2. Asokan S, et al. (2008). "Effect of oil pulling on Streptococcus mutans count in plaque and saliva using Dentocult SM Strip mutans test: A randomized, controlled, triple blind study." Journal of Indian Society of Pedodontics and Preventive Dentistry, 26(1):12 to 17.
3. Anand TD, et al. (2008). "Effect of oil pulling on dental health status among adolescents: A randomized controlled trial." Journal of Traditional and Complementary Medicine, 7(1):106 to 109.
4. Gbinigie O, et al. (2016). "Effect of oil pulling in promoting oral hygiene: A systematic review of randomized clinical trials." Complementary Therapies in Medicine, 26:47 to 54.
5. Nagilla J, et al. (2015). "Comparative evaluation of antiplaque efficacy of coconut oil pulling and a placebo among dental college students." Journal of International Society of Preventive and Community Dentistry, 5(Suppl 1):S27 to S34.

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Related Oil Pulling Guides

New to oil pulling? Read our Complete Guide to Oil Pulling for everything you need to know.

Want to know how long to swish? Check out How Long Should You Oil Pull with Coconut Oil

Looking for step by step instructions? See How to Do Oil Pulling Correctly

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Medical Disclaimer: This article is for educational purposes only and does not constitute medical or dental advice. Consult your dentist or healthcare provider before starting oil pulling, especially if you have existing dental conditions, allergies, or health concerns.

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About the Author:
Sarah Mitchell is a certified Functional Medicine Practitioner and Formulator of Weluxia. With over 15 years of experience developing natural oral care solutions, she has helped hundreds of patients integrate oil pulling into their daily routines. Sarah combines traditional Ayurvedic wisdom with modern scientific research to create effective, microbiome friendly oral care products.

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Last Updated: February 11, 2026
Next Review Date: August 2026