How do you do oil pulling with coconut oil?

• Edible oil. Plain coconut oil from the grocery store is fine. Sesame, sunflower and olive oil are also used. Cold-pressed oils are traditional, but there is no evidence that matters for results.
• A tablespoon. About one tablespoon for adults. A smaller amount is fine if a full spoon feels like too much.
• A trash can or paper towel to spit into.
• A timer if you want to track time.

1. Measure about one tablespoon of coconut oil. If it is solid, it will melt within a few seconds in your mouth.
2. Swish gently, pushing and pulling the oil between your teeth and around your mouth. Keep your head upright and your mouth closed.
3. Do not gargle or tip your head back. The goal is to keep oil in the front of the mouth and away from your throat.
4. Keep going for 5 to 20 minutes. If your jaw aches, stop sooner. Five to ten minutes is a reasonable start.
5. Spit into the trash or a paper towel. Oil, especially coconut oil that firms up when cool, can clog sink and toilet drains.
6. Rinse your mouth with water.
7. Brush and floss as usual with fluoride toothpaste.

If you accidentally swallow a little, it is not dangerous for most people. The bigger concern is inhaling oil, which is why gargling is out.

Traditional instructions call for about 20 minutes on an empty stomach in the morning, before brushing. The clinical trials used a range, from about 10 to 20 minutes, once or twice a day, usually for one to two weeks. Cleveland Clinic describes swishing for a few minutes up to 20.

There is no evidence that longer is better, and no study has tested how often is ideal. Pick a time you can keep up comfortably, or skip it on busy days. It is not a step your mouth depends on.

No trial shows one oil is clearly better than another. Choose the one you find easiest to hold in your mouth. Avoid any oil you are allergic to, and do not use mineral oil or essential oils for pulling.

If you oil pull, a sensible order is: oil pull, spit, rinse, then scrape your tongue, brush and floss. Ayurvedic routines pair tongue scraping and oil pulling in the morning; our page on tongue scraping in Ayurveda covers that tradition. Brushing should come after oil pulling so fluoride toothpaste is the last thing on your teeth.

• People with swallowing problems, a neuromuscular condition or anything that makes choking or inhaling liquids more likely
• Anyone who has had head and neck cancer treatment affecting swallowing, unless their care team says it is fine
• Young children, who are more likely to swallow or gag
• Anyone with a coconut or other oil allergy
• Anyone using it instead of seeing a dentist for pain, swelling or bleeding

The reasons are covered in the dangers of oil pulling.