Are You Supposed to Swallow Coconut Oil? Navigating Its Edible Uses

December 17, 2025 •

4 min read

One tablespoon of coconut oil contains nearly 90% saturated fat, significantly higher than many other dietary oils. This fact is critical to consider when asking: are you supposed to swallow coconut oil, and if so, when is it safe to do so?

Quick Summary

It is safe to swallow coconut oil in moderation when used for cooking or dietary purposes. However, you must never swallow the oil after 'oil pulling' because it contains collected bacteria and toxins from the mouth.

Key Points

Moderate Dietary Intake: Swallowing fresh coconut oil is safe for cooking and consumption, but only in moderation due to its high saturated fat content.
Never After Oil Pulling: It is crucial not to swallow coconut oil after oil pulling, as it is saturated with bacteria and toxins from the mouth.
Dispose of Oil Pulling Oil Correctly: Always spit used oil into a trash can to avoid ingesting bacteria and preventing plumbing clogs.
Understand Health Claims: Many weight loss and metabolic boost claims are based on studies of pure MCT oil, not regular coconut oil, and should be viewed cautiously.
Mindful of Saturated Fat: The high saturated fat in coconut oil can increase LDL ('bad') cholesterol, so it should be used judiciously in your diet.
Be Aware of Side Effects: Swallowing oil after oil pulling or consuming large amounts can cause stomach upset or diarrhea.

Can You Safely Swallow Coconut Oil in Your Diet?

Yes, swallowing coconut oil is safe and common when used in cooking and baking, or as a dietary supplement in moderation. Coconut oil is a popular choice for some due to its distinctive flavor and a high smoke point that makes it suitable for sautéing and frying. The key to safe dietary consumption lies in moderation, primarily due to its high saturated fat content, which can increase cholesterol levels, particularly the 'bad' LDL cholesterol.

For instance, the American Heart Association (AHA) recommends limiting saturated fat intake to less than 10% of daily calories. Given that a single tablespoon of coconut oil contains a large portion of this daily limit, it is crucial to balance your intake with other fat sources. Many people add small amounts to coffee, smoothies, or use it for baking to enjoy its flavor without over-consuming. However, it is not a 'miracle' health food, and its benefits for weight loss are often conflated with studies on pure medium-chain triglyceride (MCT) oil, which has a different composition.

The Crucial Difference: Why You Must Never Swallow Oil Used for Pulling

The practice of "oil pulling" involves swishing oil, often coconut oil, around the mouth for an extended period to improve oral hygiene. This is one instance where you must explicitly not swallow coconut oil. The purpose of oil pulling is to 'pull' bacteria and toxins from the mouth, which are then suspended in the oil.

The bacteria trap: During the 15-20 minutes of swishing, the oil binds to harmful bacteria, plaque, and other debris in your mouth.
The toxic waste: When the oil is spit out, it is full of these collected microorganisms and toxins. Swallowing this bacteria-laden oil can lead to stomach upset, diarrhea, and, in rare cases, other complications like lipoid pneumonia if it enters the lungs.
Safe disposal: After oil pulling, always spit the milky-white oil into a trash can, not down the sink, to prevent plumbing clogs.

This distinction is vital for safety. While consuming fresh coconut oil in food is generally safe in moderation, consuming it after oil pulling is not.

Scientific Benefits vs. Risks: What Research Says About Swallowing Coconut Oil

Recent scientific studies present a nuanced view of ingesting coconut oil. While some benefits are suggested, there are also notable risks, particularly concerning heart health due to its high saturated fat content.

Potential Benefits

MCTs and metabolism: Coconut oil contains medium-chain triglycerides (MCTs), which are metabolized differently than long-chain triglycerides found in most other dietary fats. The body can use MCTs as a rapid energy source. Some studies suggest MCTs may have a temporary thermogenic effect, increasing calorie burn, but this is less pronounced with coconut oil than with pure MCT oil.
Antimicrobial effects: The lauric acid in coconut oil has antimicrobial and antifungal properties, which may fight certain disease-causing microorganisms.

Notable Risks

High LDL ('bad') cholesterol: A meta-analysis of studies found that consuming coconut oil significantly increased LDL cholesterol levels compared to unsaturated fats. This raises the risk of heart disease.
Weight gain potential: Despite some claims, there is inconsistent evidence supporting coconut oil for weight loss. Since it is high in calories (about 120 per tablespoon), excessive consumption can lead to weight gain.

Understanding Different Uses of Coconut Oil

This table outlines the key differences between various applications of coconut oil and their safety protocols.


Use Case	Safety for Swallowing	Purpose	Additional Notes
Dietary/Culinary	Generally Safe (in Moderation)	Cooking, baking, sautéing, or adding to food and drinks.	Limit intake due to high saturated fat and calorie content.
Oil Pulling	NEVER SWALLOW	Oral hygiene practice for removing harmful bacteria and plaque from the mouth.	Always spit the oil out after swishing; swallowing can cause upset stomach.
Topical Application	Not Applicable	Skin and hair moisturizing, makeup removal, and massage.	For external use only. Safe for skin and hair, but can clog pores for those with oily skin.

Conclusion: Consume Mindfully and Separate Its Uses

To answer the question, "are you supposed to swallow coconut oil?" you must differentiate its use cases. In the context of cooking and dietary intake, swallowing coconut oil is safe and widely practiced, provided it is done in moderation as part of a balanced diet. However, for the purpose of oral hygiene, specifically oil pulling, swallowing the oil is dangerous and must be avoided due to the concentration of toxins and bacteria it collects from the mouth. Consumers should approach health claims surrounding coconut oil with a critical eye, understanding that its high saturated fat and calorie count require mindful consumption to avoid negative health impacts, particularly on cardiovascular health. Always consult with a healthcare professional before adding significant quantities of any new supplement to your diet. For more detailed nutritional guidance, visit the Harvard T.H. Chan School of Public Health's nutritional resources at https://nutritionsource.hsph.harvard.edu/food-features/coconut-oil/.

Frequently Asked Questions

Yes, but with caution. One tablespoon contains almost 10 grams of saturated fat, so you must carefully consider your total daily saturated fat intake from all food sources.

Accidentally swallowing a small amount is unlikely to cause serious harm but may lead to mild side effects like an upset stomach or diarrhea due to the bacteria and toxins collected in the oil.

Coconut oil has a high smoke point suitable for many cooking methods. However, in terms of health, heart-healthy unsaturated oils like olive oil are generally recommended over coconut oil due to its very high saturated fat content.

Always spit the used oil into a trash can or on a paper towel and throw it away. Never spit it down the sink or toilet, as it can solidify and cause clogs.

While coconut oil contains MCTs that may slightly boost metabolism, there is little strong evidence to support its use as a weight-loss supplement. It is high in calories, and simply adding it to your diet can cause weight gain if not accounted for.

Yes. Virgin coconut oil has a lower smoke point and a distinct coconut flavor, making it better for certain dishes. Refined coconut oil has a neutral taste and a higher smoke point, suitable for higher-heat cooking.

No, oil pulling is not recommended for children due to the risk of accidentally swallowing the oil, which could lead to complications like lipoid pneumonia.