Table of Contents

Garlic: Supports Detoxification

Takeaways

  • Garlic contains compounds that may aid digestion and relieve constipation
  • Regular consumption of garlic can support gut health and promote beneficial bacteria
  • Garlic’s sulfur compounds contribute to its potential detoxification properties
  • Both raw and cooked garlic offer health benefits, with different preparation methods affecting potency
  • Garlic supplements provide an alternative way to harness its digestive health benefits
  • Moderation is essential, as excessive garlic intake may lead to side effects in some individuals

What is Garlic?

Garlic, belonging to the Allium family, is a bulb used in both cooking and traditional medicine for centuries.[1] Its strong flavor and potential health benefits make it a popular ingredient. The scientific name, Allium sativum, reflects its long history and wide use.

Garlic cultivation dates back over 5,000 years.[2] Ancient cultures like the Egyptians and Greeks valued it for its medicinal qualities.[3] Today, garlic is a globally favored culinary ingredient and a subject of ongoing health research.

Garlic is a perennial flowering plant that grows a bulb underground.[4] This bulb is made up of individual cloves, each protected by a papery skin.[5] The garlic plant also has long, narrow leaves and can produce flowers under certain conditions.

Nutritional Profile of Garlic

Despite its small size, garlic is quite nutritious.[6] It contains various vitamins, minerals, and unique compounds that may contribute to its potential health benefits.

Nutrient Amount per 100g
Calories 149
Protein 6.36g
Carbohydrates 33.06g
Fiber 2.1g
Vitamin C 31.2mg
Vitamin B6 1.235mg
Manganese 1.672mg
Selenium 14.2μg

Garlic has unique sulfur compounds, the most notable being allicin, formed when garlic is crushed or chopped.[7] Allicin is responsible for garlic’s strong smell and potential health effects.[8] Other sulfur compounds, like diallyl disulfide and s-allyl cysteine, also contribute to these properties.

Garlic and Digestive Health

How Garlic Affects the Digestive System

Garlic may influence digestion by stimulating the production of digestive enzymes.[9] These enzymes aid in food breakdown, potentially reducing bloating and discomfort after meals.

Garlic has antimicrobial properties which may help control harmful bacteria in the gut, while promoting a healthy balance.[10] Maintaining this balance is important for proper digestion and regular bowel movements.

Garlic and Gut Bacteria

The human gut hosts trillions of bacteria, together called the gut microbiome. These microorganisms play a key role in digestion, immunity, and overall health. Garlic may act as a prebiotic, which means it provides food for the beneficial gut bacteria.[11]

Garlic’s fiber and sulfur compounds can nourish beneficial bacteria, such as Bifidobacteria and Lactobacilli.[12] These bacteria assist in breaking down food, producing vitamins, and maintaining gut health. By supporting these microbes, garlic may indirectly improve digestion and regularity.

Garlic and Constipation

Understanding Constipation

Constipation is when bowel movements become infrequent or difficult.[13] It’s a common issue that can cause discomfort. Diet, hydration, exercise, and stress are factors that can affect bowel regularity.

Food directly affects our bowel movements.[14] Fiber-rich foods, enough water, and certain plant compounds can support healthy digestion and help prevent constipation. Garlic may play a role in this.

Garlic’s Role in Alleviating Constipation

Garlic may help with constipation in several ways. Its fiber content, though not high, contributes to overall fiber intake.[15] Fiber adds bulk to stool, making it easier to move through the intestines.

Garlic’s sulfur compounds may stimulate the digestive system and increase movement in the intestines.[16] This can help prevent stool from becoming too hard or dry, making it easier to pass.

Here are some ways garlic may help with constipation:

  • Stimulates digestive enzyme production
  • Supports beneficial gut bacteria
  • Provides dietary fiber
  • May increase intestinal motility
  • Has mild laxative properties

While not a cure for constipation, garlic can be a useful part of a balanced diet and healthy lifestyle for maintaining regular bowel movements.[17]

Garlic’s Detoxification Properties

Our bodies have systems for removing waste and toxins, involving organs like the liver, kidneys, and digestive system. While no food can “detox” the body on its own, some compounds in foods may support these natural processes.

Garlic contains compounds that may help the body’s natural detoxification efforts.[18] Its sulfur compounds, particularly allicin, have been researched for their ability to support liver function and the activity of detoxifying enzymes.

Compound Potential Detoxification Mechanism
Allicin Boosts liver enzyme activity
Diallyl disulfide Supports glutathione production
S-allyl cysteine May protect against oxidative stress
Selenium Supports antioxidant enzymes

These compounds may help the body process and eliminate toxins more effectively. However, a balanced diet and healthy habits are essential for supporting the body’s natural detoxification processes.

How to Incorporate Garlic for Digestive Health

Raw vs. Cooked Garlic

Both raw and cooked garlic offer health benefits but have different compound profiles. Raw garlic has higher levels of allicin.[19] Crushing or chopping raw garlic and letting it sit for a few minutes before eating increases allicin formation.[20]

Cooking garlic reduces its allicin content but can increase other beneficial compounds.[21] Heat breaks down some harsh sulfur compounds, making cooked garlic easier on the stomach for some. Roasting or sautéing garlic can also enhance its flavor.

Recommended Daily Intake

There is no set recommended daily amount for garlic.[22] However, studies often use the equivalent of 1-2 cloves of fresh garlic per day. This amount seems to offer potential health benefits without causing significant side effects for most people.

When adding garlic to your diet, start with small amounts and see how your body reacts. Some individuals may experience digestive issues with large amounts of garlic, particularly raw garlic.[23]

Here are steps to introduce garlic into your daily routine:

  1. Start with small amounts, like half a clove per day
  2. Gradually increase to 1-2 cloves daily
  3. Try both raw and cooked garlic to see what works best for you
  4. Incorporate garlic into various dishes for variety
  5. Consider garlic supplements if fresh garlic doesn’t agree with you

Consistency is more important than quantity. Consuming garlic regularly in moderate amounts is likely better than consuming large amounts occasionally.

Garlic Supplements

For those who find it hard to eat fresh garlic regularly, supplements are an option. Garlic supplements are available in various forms, each with different benefits and considerations.

Garlic pills or capsules are a common supplement, often containing dried garlic powder or garlic extract.[24] They are convenient and odorless way to take garlic. However, processing may reduce some of garlic’s active compounds.

Garlic powder supplements are similar to the fresh herb. They are made by drying and grinding whole garlic cloves. This form retains more natural compounds but may have a stronger odor.

Aged garlic extract is a popular supplement made by aging garlic in ethanol for months.[25] This process creates unique compounds with additional health benefits. Aged garlic extract is typically odorless and may be gentler on the stomach.

When choosing a garlic supplement, look for products standardized to contain specific amounts of garlic’s active compounds. Always follow the dosage instructions on the label and check with a healthcare provider before starting any new supplement.

Precautions and Side Effects

While garlic is generally safe, it can cause side effects in some people. Common side effects of eating large amounts of garlic include:

  • Bad breath and body odor
  • Digestive upset, including gas and diarrhea
  • Increased bleeding risk
  • Headaches
  • Skin irritation (when applied topically)

Garlic can interact with certain medications, especially blood thinners like warfarin.[26] It might also interact with some HIV medications and birth control pills. Always inform your healthcare provider about any supplements you take, including garlic.

These groups should be careful with garlic consumption:

  • People taking blood thinners
  • Those scheduled for surgery
  • Pregnant or breastfeeding women
  • People with bleeding disorders
  • Individuals with low blood pressure

If you experience any unusual symptoms after consuming garlic or garlic supplements, stop use and consult with a healthcare provider.

Garlic in Traditional Medicine

Garlic has been used in traditional medicine systems worldwide for centuries. Ancient Egyptians used garlic for strength and productivity.[27] In traditional Chinese medicine, it was thought to aid digestion and breathing.[28]

Ayurveda, the traditional medicine system of India, has long valued garlic for its warming and stimulating properties.[29] It was used to support digestion, immunity, and treat respiratory issues. Many cultures used garlic as a natural antibiotic and to prevent infections.[30]

For digestive problems specifically, traditional healers often prescribed garlic to relieve gas, bloating, and constipation.[31] They believed its strong properties could stimulate digestive processes and promote food movement through the intestines.

Modern science has confirmed some of these traditional uses while disproving others.[32] For example, garlic’s antimicrobial properties align with its traditional use as a natural antibiotic. However, claims about garlic warding off evil spirits remain folklore.

Scientific Research on Garlic and Digestion

Current research on garlic’s effects on digestive health shows promising results, but more studies are needed. Several studies have looked at garlic’s potential to support gut health and ease digestive discomfort.

A review of studies found that garlic may help reduce symptoms of irritable bowel syndrome (IBS), such as bloating and gas.[33] Another study suggested that aged garlic extract could improve the gut microbiome, potentially helping digestion.

Regarding constipation, research is limited.[34] However, garlic’s fiber content and potential to stimulate digestive processes suggest it could be helpful. A small study found that a compound in garlic, allyl sulfides, may promote gut motility, which could help with constipation.[35]

While these findings are encouraging, more large-scale human studies are needed to fully understand garlic’s effects on digestion and constipation. Future research should focus on the most effective doses, identifying the best forms of garlic, and exploring long-term effects.

Garlic Recipes for Digestive Health

Incorporating garlic into your diet can be both tasty and possibly beneficial for digestive health. Here are some simple, garlic-rich recipes to try:

  1. Roasted Garlic Spread:

    • Cut the top off a whole garlic bulb
    • Drizzle with olive oil
    • Wrap in foil and roast at 400°F for 30-40 minutes
    • Squeeze out the soft cloves and spread on whole grain toast
  2. Garlic and Herb Salad Dressing:

    • Mince 2 cloves of garlic
    • Mix with 1/4 cup olive oil, 2 tbsp lemon juice, and fresh herbs
    • Use on salads or as a marinade
  3. Garlic Sautéed Greens:

    • Heat olive oil in a pan
    • Add minced garlic and sauté until fragrant
    • Add your choice of leafy greens and cook until wilted

When preparing garlic, crushing or chopping it and letting it sit for a few minutes before cooking helps more of the beneficial compounds form.[36] Avoid overheating garlic, as this can destroy some of these properties.[37]

FAQ

Can garlic cause constipation?
Garlic is unlikely to cause constipation in most people.[38] In fact, it may help relieve constipation due to its fiber content and potential to stimulate digestion. However, eating large amounts of garlic might cause digestive discomfort in some individuals.

How much garlic should I eat for constipation relief?
There’s no set amount of garlic proven to relieve constipation. Starting with one clove per day and gradually increasing to two or three cloves daily is a common approach.[39] Always listen to your body and adjust intake as needed.

Is garlic good for IBS?
Some studies suggest garlic may help reduce symptoms of IBS, such as bloating and gas.[40] However, garlic can be a trigger food for some people with IBS. It’s best to introduce garlic slowly and monitor your symptoms.

Can garlic supplements help with digestion?
Garlic supplements may offer digestive benefits similar to fresh garlic.[41] They can be a good option for those who don’t enjoy the taste of fresh garlic or find it hard on their stomach. Always choose high-quality supplements and follow dosage instructions.

Are there any risks to eating too much garlic?
While garlic is generally safe, consuming large amounts can lead to side effects like bad breath, digestive upset, and increased bleeding risk.[42] It can also interact with certain medications. Moderation is key when adding garlic to your diet.

How long does it take for garlic to affect digestion?
The effects of garlic on digestion can vary from person to person. Some may notice improvements in digestive comfort within a few days of regular consumption.[43] For potential long-term benefits, consistent intake over several weeks or months may be necessary.

Fact Check
Claim: Garlic, belonging to the Allium family, is a bulb used in both cooking and traditional medicine for centuries.
Fact check: True. Garlic is a bulb from the Allium family, used in cooking and traditional medicine.

Garlic’s classification in the Allium genus and its long history of culinary and medicinal use are well-established.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: Garlic cultivation dates back over 5,000 years.
Fact check: True. Archaeological and historical evidence suggests garlic has been cultivated for over 5,000 years.

The specific origin is debated, but ancient evidence suggests domestication and use well over 5,000 years ago.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: Ancient cultures like the Egyptians and Greeks valued it for its medicinal qualities.
Fact check: True. Ancient Egyptians and Greeks documented medicinal uses for garlic.

Historical texts and archaeological findings confirm the use of garlic for various health purposes in ancient Egypt and Greece.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: Garlic is a perennial flowering plant that grows a bulb underground.
Fact check: True. Garlic is a perennial plant with an underground bulb.

This is a basic botanical description of garlic, consistent with scientific classifications.

Claim: This bulb is made up of individual cloves, each protected by a papery skin.
Fact check: True. Garlic bulbs are composed of individual cloves covered by papery skins.

This accurately describes the structure of a garlic bulb.

Claim: Despite its small size, garlic is quite nutritious.
Fact check: True. Garlic contains various vitamins, minerals, and compounds.

Though not a primary source of macronutrients, garlic provides several micronutrients and bioactive compounds.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: Garlic has unique sulfur compounds, the most notable being allicin, formed when garlic is crushed or chopped.
Fact check: True. Allicin is a notable sulfur compound in garlic, formed when garlic is damaged.

The formation of allicin is a characteristic chemical process that occurs when garlic cells are disrupted.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: Allicin is responsible for garlic’s strong smell and potential health effects.
Fact check: True. Allicin is a key compound causing garlic’s odor and potential benefits.

The characteristic smell of garlic is primarily due to the presence of allicin, which is also linked to some of its health benefits.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: Garlic may influence digestion by stimulating the production of digestive enzymes.
Fact check: Potentially True. Some studies suggest garlic may stimulate digestive enzymes, but more research is needed.

The claim of garlic’s influence on digestive enzymes is not fully established and requires further, more rigorous studies.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: Garlic has antimicrobial properties which may help control harmful bacteria in the gut, while promoting a healthy balance.
Fact check: Potentially True. Garlic has shown some antimicrobial effects, but their impact on the gut microbiome is still being researched.

While garlic shows some antimicrobial effects in vitro, the impact of consuming it on the actual human gut microbiome is an area of ongoing research.

Source: “Preventive Effects and Mechanisms of Garlic on Dyslipidemia and Gut Microbiome Dysbiosis” https://pubmed.ncbi.nlm.nih.gov/31146458/

Claim: Garlic may act as a prebiotic, which means it provides food for the beneficial gut bacteria.
Fact check: Potentially True. Garlic contains compounds that may act as prebiotics, but more research is needed.

Some research suggests that compounds in garlic may have prebiotic effects, but further studies are needed for confirmation.

Source: “Preventive Effects and Mechanisms of Garlic on Dyslipidemia and Gut Microbiome Dysbiosis” https://pubmed.ncbi.nlm.nih.gov/31146458/

Claim: Garlic’s fiber and sulfur compounds can nourish beneficial bacteria, such as Bifidobacteria and Lactobacilli.
Fact check: Potentially True. Garlic’s fiber and sulfur compounds may influence beneficial gut bacteria.

There is preliminary evidence that garlic may promote the growth of beneficial gut bacteria, such as Bifidobacteria and Lactobacilli, but more research is needed to understand the extent of this effect.

Source: “Preventive Effects and Mechanisms of Garlic on Dyslipidemia and Gut Microbiome Dysbiosis” https://pubmed.ncbi.nlm.nih.gov/31146458/

Claim: Constipation is when bowel movements become infrequent or difficult.
Fact check: True. This is a common definition of constipation.

The definition provided is consistent with accepted medical definitions of constipation.

Claim: Food directly affects our bowel movements.
Fact check: True. Diet plays a significant role in bowel regularity.

Diet, specifically fiber intake, fluid consumption, and type of food consumed, has a direct and well-documented impact on bowel movements.

Claim: Garlic may help with constipation in several ways. Its fiber content, though not high, contributes to overall fiber intake.
Fact check: Potentially True. Garlic’s fiber may aid in constipation but is not a primary source.

While garlic contains fiber, the amount is not high compared to other fiber-rich foods. Its impact on constipation could be a part of a broader dietary approach.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: Garlic’s sulfur compounds may stimulate the digestive system and increase movement in the intestines.
Fact check: Potentially True. Some research suggests garlic’s sulfur compounds might stimulate digestion.

There is some preliminary evidence that sulfur compounds in garlic might influence intestinal motility, but more research is needed to confirm.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: While not a cure for constipation, garlic can be a useful part of a balanced diet and healthy lifestyle for maintaining regular bowel movements.
Fact check: True. Garlic may aid in maintaining regular bowel movements, but it is not a cure for constipation.

Garlic, like other dietary components, contributes to overall gut health and bowel regularity. It is not a substitute for a balanced diet and healthy lifestyle.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: Garlic contains compounds that may help the body’s natural detoxification efforts.
Fact check: Potentially True. Garlic contains sulfur compounds that may support liver function and detox processes.

While the human body has its own detoxification pathways, some research suggests garlic compounds might support those pathways.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: Raw garlic has higher levels of allicin.
Fact check: True. Raw garlic contains higher levels of allicin than cooked garlic.

Allicin is a compound produced when garlic is crushed, and it is heat sensitive. Raw garlic will have a higher allicin content.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: Crushing or chopping raw garlic and letting it sit for a few minutes before eating increases allicin formation.
Fact check: True. Allowing crushed garlic to sit enhances allicin formation.

This process allows time for the enzyme alliinase to convert alliin to allicin, which is not instantaneous.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: Cooking garlic reduces its allicin content but can increase other beneficial compounds.
Fact check: True. Cooking reduces allicin, but may increase other compounds.

Heat denatures allicin. Cooking can alter the composition of other beneficial compounds, sometimes increasing their bioavailability.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: There is no set recommended daily amount for garlic.
Fact check: True. There isn’t a universally set daily amount for garlic.

Individual needs and tolerance vary greatly when it comes to garlic consumption.

Claim: Some individuals may experience digestive issues with large amounts of garlic, particularly raw garlic.
Fact check: True. Large amounts of raw garlic can cause digestive upset in some people.

The potent sulfur compounds in raw garlic can cause irritation in some people, leading to issues like bloating, gas, and nausea.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: Garlic pills or capsules are a common supplement, often containing dried garlic powder or garlic extract.
Fact check: True. Garlic supplements are commonly found in pill or capsule forms.

This is an accurate description of common forms for garlic supplementation.

Claim: Aged garlic extract is a popular supplement made by aging garlic in ethanol for months.
Fact check: True. Aged garlic extract is made through a process of aging in ethanol.

Aged garlic extract is created by soaking garlic in an ethanol solution for a period of time.

Source: “Garlic bioactive substances and their therapeutic applications for improving human health: a comprehensive review” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11194342/

Claim: Garlic can interact with certain medications, especially blood thinners like warfarin.
Fact check: True. Garlic can interact with blood thinners.

Garlic has antiplatelet properties that can exacerbate the effects of anticoagulant medications, such as warfarin.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: Ancient Egyptians used garlic for strength and productivity.
Fact check: True. Historical accounts indicate that ancient Egyptians used garlic for stamina.

Garlic was given to laborers to boost energy and productivity.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: In traditional Chinese medicine, it was thought to aid digestion and breathing.
Fact check: True. Traditional Chinese medicine used garlic for digestive and respiratory issues.

Garlic was believed to have warming and stimulating properties that aided in digestion and cleared congestion.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: Ayurveda, the traditional medicine system of India, has long valued garlic for its warming and stimulating properties.
Fact check: True. Ayurveda has used garlic for its warming and stimulating properties.

Garlic is considered a rasayana in Ayurveda, used to treat various conditions with its heating effects.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: Many cultures used garlic as a natural antibiotic and to prevent infections.
Fact check: True. Many cultures historically used garlic for its potential antimicrobial properties.

Garlic has been used in traditional medicine for its possible infection-fighting abilities. This tradition has been seen across multiple cultures.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: For digestive problems specifically, traditional healers often prescribed garlic to relieve gas, bloating, and constipation.
Fact check: True. Traditional healers used garlic for various digestive issues.

Garlic was often used to treat conditions like gas, bloating, and constipation.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: Modern science has confirmed some of these traditional uses while disproving others.
Fact check: True. Some of garlic’s traditional uses have scientific backing, while others do not.

Modern science has investigated garlic, validating some of the traditional uses like its antimicrobial properties, while debunking others, like its ability to ward off evil spirits.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: A review of studies found that garlic may help reduce symptoms of irritable bowel syndrome (IBS), such as bloating and gas.
Fact check: Potentially True. Some studies suggest garlic may reduce some IBS symptoms, but it can also be a trigger for some people.

Although some studies suggest that garlic might help some people with IBS, it also can be a high-FODMAP food that can cause flare ups.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: Regarding constipation, research is limited.
Fact check: True. There is limited high-quality research on garlic and constipation.

While some studies have explored garlic’s influence on digestion, more rigorous research specifically on constipation is still needed.

Claim: A small study found that a compound in garlic, allyl sulfides, may promote gut motility, which could help with constipation.
Fact check: Potentially True. A small study has shown potential for allyl sulfides to aid gut motility.

A small study has found that allyl sulfides may aid gut motility, however more research is needed to confirm these findings in large-scale human studies.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: When preparing garlic, crushing or chopping it and letting it sit for a few minutes before cooking helps more of the beneficial compounds form.
Fact check: True. Allowing crushed or chopped garlic to sit can maximize beneficial compound formation.

The delayed cooking method allows time for the enzyme alliinase to convert alliin to allicin, a key beneficial sulfur compound.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: Avoid overheating garlic, as this can destroy some of these properties.
Fact check: True. Overheating garlic can degrade its beneficial compounds.

High temperatures can break down the heat-sensitive compounds like allicin.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: Garlic is unlikely to cause constipation in most people.
Fact check: True. Garlic is unlikely to cause constipation.

Garlic is not known to cause constipation in most people, and may even help with it due to fiber.

Claim: Starting with one clove per day and gradually increasing to two or three cloves daily is a common approach.
Fact check: True. Gradual increase is generally recommended.

Starting with a low amount and gradually increasing intake is a safe way to test garlic tolerance.

Claim: Some studies suggest garlic may help reduce symptoms of IBS, such as bloating and gas.
Fact check: Potentially True. Garlic might help some IBS symptoms.

There is limited evidence to suggest that garlic might help some people with IBS, though it is also a trigger for others.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: Garlic supplements may offer digestive benefits similar to fresh garlic.
Fact check: Potentially True. Garlic supplements may offer similar digestive benefits to fresh garlic.

Garlic supplements may offer similar benefits to fresh garlic, although processing may alter some compounds.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: While garlic is generally safe, consuming large amounts can lead to side effects like bad breath, digestive upset, and increased bleeding risk.
Fact check: True. Excessive garlic consumption can lead to side effects.

Excessive garlic consumption can cause side effects like bad breath, gastrointestinal upset, and an increased bleeding risk due to its antiplatelet effects.

Source: “Revealing the Therapeutic Uses of Garlic (Allium sativum) and Its Potential for Drug Discovery” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8739926/

Claim: Some may notice improvements in digestive comfort within a few days of regular consumption.
Fact check: Potentially True. Some people may see improvements within a few days.

This varies from person to person, but some might notice slight changes within a few days of adding garlic to their diet.


Medically reviewed and fact checked

Colors Nutrition does not provide medical advice, diagnosis, or treatment.