Wellness Mama founder Katie Wells has published a recipe for bite-sized coconut-oil “pulling chews” flavored with essential oils, pitching them as a simpler way to do oil pulling—an Ayurvedic-inspired practice that involves swishing oil and then spitting it out. Dental groups and medical experts, however, say research on oil pulling’s oral-health benefits is limited and it should not replace brushing, flossing, fluoride toothpaste and routine dental care.
Oil pulling is a traditional practice often linked to Ayurveda that involves swishing an edible oil—commonly coconut or sesame oil—in the mouth for several minutes before spitting it out. Proponents say it helps with oral hygiene, including plaque and bad breath, though major dental organizations say high-quality evidence is limited.
In a Feb. 19, 2026 post on her Wellness Mama website, Katie Wells said she has used oil pulling and created “coconut oil pulling chews” after getting the idea from making homemade chocolate in small molds. Her recipe calls for melting 1/2 cup of coconut oil, adding 20 to 30 drops of essential oils, pouring the mixture into silicone candy molds, and chilling it until it hardens. Wells recommends using organic, virgin (unrefined) coconut oil, and says she stores the chews in the refrigerator so they keep their shape.
Wells advises swishing the oil for about 5 to 20 minutes, aiming for once a day or several times a week, and spitting it into the trash rather than a sink. She writes that coconut oil is “mildly antibacterial” and that oil may reach parts of the gums that some alcohol-based mouthwashes and toothpaste may miss. Wells also describes personal, anecdotal results—less gum swelling and less visible plaque—and says her dentist commented that her teeth looked “clean and plaque-free” after she added oil pulling to her routine.
For flavor and what she describes as added benefits, Wells lists essential oils she says work well with oil pulling, including peppermint or spearmint, clove, cinnamon, myrrh, tea tree, citrus oils such as lemon, orange or grapefruit, and fennel. She advises choosing oils intended for oral use and checking for possible interactions with medications or health conditions.
The post’s comment section includes readers who say they add peppermint oil to make the taste less cloying, and others who question whether antibacterial approaches could disrupt beneficial oral bacteria. Some commenters also report concerns such as tooth sensitivity after oil pulling or caution for people with dental restorations.
Outside wellness circles, dental and medical experts generally describe oil pulling as low-risk for most people but not a proven substitute for established oral-hygiene measures. The American Dental Association has said there are no reliable scientific studies showing that oil pulling reduces cavities, whitens teeth, or improves oral health and well-being, and the Cleveland Clinic notes that available studies tend to be small and do not provide enough data to show meaningful oral-hygiene benefits. Some small clinical studies have reported reductions in plaque-related measures or certain bacteria over short periods, but experts say more rigorous research is needed and recommend treating oil pulling, at most, as an add-on rather than a replacement for brushing and flossing.
Wells similarly frames oil pulling as a supplement to other oral care practices and links readers to additional do-it-yourself oral-care recipes on her site, including toothpaste and mouthwash formulations.
