Does garlic make you gassy?

In this brief article, we will answer the question, “Does garlic make you gassy?” and provide information on whether individuals suffering from GERD can eat garlic, the side effects of eating garlic, what should be done to reduce garlic’s gassiness, and some benefits of garlic.

Does garlic make you gassy?

Yes, garlic can make you gassy. Garlic contains high levels of fructans. Fructans can contribute to gas, bloating, and stomach pain.

The number of fructans present in garlic can further depend on whether you consume dried or fresh garlic. Dried garlic can contain more fructans compared to fresh garlic.

Individuals with fructan intolerance can experience fermentation in the gut which can result in bloating. This can lead to indigestion. 

Such individuals are advised to undergo an elimination diet. An elimination diet would include avoiding the consumption of foods that can cause bloating or symptoms of indigestion.

Can individuals suffering from GERD eat garlic?

GERD also called Gastroesophageal Reflux disease can occur when stomach acid enters your esophagus resulting in nausea or heartburn. If you suffer from GERD, it is better to consume garlic in moderation.

GERD can reduce the efficiency of LES (Lower Esophageal Sphincter). LES prevents the entry of acid back into the esophagus. 

However, in some individuals, the consumption of garlic might not cause any symptoms. In such instances, you can eat garlic.

How much garlic should be eaten per day?

There is no official recommendation on how much garlic has to be consumed. However, based on many studies, it is recommended to consume not more than 3-5 grams of garlic. 

Cooking garlic before eating them might help in reducing digestive issues related to the consumption of garlic.

What are some other side effects of eating garlic?

  • Consuming too much garlic can result in excessive bleeding. This can especially occur if you are on blood thinners.

Consuming excess dietary supplements containing garlic concentrate can also increase the risk of bleeding. 

As a result, if you are currently on any medications or have just conducted the surgery, it is better to discuss with a healthcare professional on garlic consumption.

  • Consuming too much garlic can contribute to bad breath. This can be especially true if you eat raw garlic. The presence of sulfur compounds in garlic can result in a bad smell. Cooking can reduce sulfur compounds present in garlic.

What can be done to reduce gassiness?

Consume garlic in moderation. Avoid eating garlic in the form of extracts as it might contain higher doses.

Figure out how much garlic you can eat in a day. You can pay attention to the amount of garlic you add to foods and accordingly figure out how much garlic is needed. Note them down in a diary if required.

If you suffer from GERD, Irritable Bowel Disease (IBS), Irritable Bowel Disease (IBD), or Small Intestinal Bacterial Overgrowth (SIBO), there can be digestive issues experienced when you eat food containing fructans.

What are some other foods containing fructans?

Other foods that contain fructans are bread, pasta, barley, shallots, onions, cabbage, broccoli, pistachios, chicory root, asparagus, and cabbage.

What are some benefits of garlic?

  • Garlic has potent medicinal properties. The health benefits of garlic are attributed to sulfur compounds which are released when the garlic is either crushed or cut. Allicin is another compound that can get released in garlic when garlic is chopped.

Even though these sulfur compounds can contribute to bad breath, they can enter your body and cause biological effects.

  • Garlic can protect against various kinds of illnesses including the common cold. It can boost the functioning of the immune system. According to multiple studies, consuming garlic was able to bring down cold or flu by 1.5 days.
  • There are some active compounds present in garlic that can reduce the risk of developing cardiovascular diseases. Hypertension or high blood pressure can increase the probability of developing heart disease.

However, garlic supplements significantly helped in reducing blood pressure according to multiple studies. However for this effect to be observed, the amount of garlic given to individuals should be fairly high.

  • Garlic can reduce levels of LDL or bad cholesterol. It does not have any effect on HDL or triglyceride levels. 
  • Garlic is a good source of antioxidants. The antioxidants present in garlic can prevent the risk of developing degenerative diseases like Alzheimer’s or Dementia. Antioxidants can help in neutralizing free radicals.

Conclusion

In this brief article, we have answered the question, “Does garlic make you gassy?” and provided information on whether individuals suffering from GERD can eat garlic, the side effects of eating garlic, what should be done to reduce garlic’s gassiness, and some benefits of garlic.

Reference

https://www.healthline.com/nutrition/too-much-garlic

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