The Truth About Chewing and Ingesting Coconut Oil
While consuming coconut oil as a food ingredient is common, chewing solid coconut oil for specific health benefits is not a recognized practice. When consumed in food, fat digestion starts in the mouth, but chewing a spoonful of solid oil differs from a structured dietary approach. Coconut oil is almost entirely fat, mostly saturated fat. While some studies indicate it might raise HDL cholesterol, it also significantly increases LDL and total cholesterol, leading organizations like the American Heart Association to recommend moderation. Therefore, consider it part of your total saturated fat intake rather than a unique health activity.
The Popular Practice: Oil Pulling
Often confused with chewing, oil pulling is an ancient Ayurvedic oral hygiene technique. It involves swishing, not chewing, oil in the mouth for a period to draw out bacteria and toxins.
Benefits of Oil Pulling
Oil pulling with coconut oil may offer oral health benefits due to its lauric acid. It has been shown to reduce Streptococcus mutans, a bacteria causing tooth decay, and may decrease plaque and gingivitis. By removing odor-causing bacteria, it can also freshen breath and potentially support a balanced oral microbiome.
The Risks of Swallowing After Oil Pulling
A key difference is that oil used for swishing should not be swallowed because it contains collected bacteria and toxins. Swallowing can cause digestive upset like nausea or diarrhea. In rare instances, inhaling oil into the lungs can cause lipoid pneumonia, a risk heightened for young children, for whom oil pulling is not advised. Dispose of used oil in a trash can, not a sink, as it solidifies and can clog pipes.
Comparing Oil Pulling vs. Oral Ingestion for Health
Here is a comparison of the two practices:
| Feature | Oil Pulling (Swishing) | Oral Ingestion (Eating) |
|---|---|---|
| Purpose | Oral hygiene (removing bacteria, plaque) | Dietary fat source, energy |
| Swallowing? | No; spit out the oil that has collected bacteria and toxins | Yes; swallow as part of food or drink |
| Recommended Intake | 1 tablespoon, 15–20 minutes | Up to 2 tablespoons per day, in moderation |
| Key Benefits | Antibacterial, reduces gingivitis and plaque | Quick energy from medium-chain triglycerides (MCTs) |
| Associated Risks | None if done correctly; GI issues or aspiration if swallowed | High saturated fat intake may affect cholesterol levels |
How to Incorporate Coconut Oil Safely
For dietary use, coconut oil can be part of a healthy diet in moderation. It is not a miracle weight loss food but a source of healthy fats when used properly.
To ingest:
- Cooking: Use for sautéing or baking as a stable cooking oil.
- Beverages: Add to coffee, tea, or smoothies.
- Topically: Apply to skin or hair.
For oil pulling:
- Use one tablespoon of virgin coconut oil.
- Swish gently for 15–20 minutes.
- Spit into a trash can.
- Follow with regular brushing and flossing; it supplements, not replaces, standard care.
Conclusion: Chew, Swish, or Ingest?
Is it good to chew coconut oil? It depends on your goal. Chewing solid oil as a health practice is not recommended. For oral health, oil pulling (swishing and spitting) offers antibacterial benefits. For nutrition, ingesting coconut oil in moderation within a balanced diet is acceptable. Be mindful of its high saturated fat content. Never swallow oil after pulling due to collected bacteria and toxins.
