What happens if I chew garlic every day?

According to ancient Greek physician Hippocrates, who famously stated, 'Let food be thy medicine,' garlic has been used for centuries for its medicinal properties. When you chew garlic every day, you release a powerful compound called allicin, which is responsible for many of its health-boosting effects but also its most notable drawbacks.

Quick Summary

Chewing raw garlic daily releases potent compounds like allicin, potentially boosting immune function, improving heart health, and providing antioxidant benefits. However, daily chewing can also cause significant side effects, including bad breath, body odor, digestive distress, and an increased risk of bleeding, especially in large amounts.

Key Points

• Allicin Release: Chewing raw garlic maximizes the production of allicin, the compound responsible for most of its health benefits, but also its intense odor.

• Heart Health Boost: Daily chewing can help lower blood pressure and cholesterol, reduce triglycerides, and prevent plaque buildup, benefiting cardiovascular health.

• Immune System Support: Garlic's antimicrobial and antiviral properties can help strengthen the immune system and fight off common illnesses like colds and flu.

• Digestive Irritation: Raw garlic can cause significant digestive issues, including heartburn, gas, bloating, and stomach pain, especially for sensitive individuals.

• Lingering Odor: The sulfur compounds released when chewing garlic cause persistent bad breath and body odor that cannot be masked by simple oral hygiene.

• Blood-Thinning Effect: Daily garlic intake, particularly in large amounts, can increase the risk of bleeding, especially for those on blood-thinning medications or before surgery.

• Moderation is Key: Experts generally recommend sticking to 1-2 cloves per day to reap the benefits while minimizing the risk of adverse side effects.

The Powerful Impact of Allicin

When you chew or crush raw garlic, an unstable sulfur compound called alliin is converted into allicin by the enzyme alliinase. This process is crucial because allicin is believed to be the primary bioactive compound responsible for many of garlic's health benefits. Unlike swallowing whole cloves, chewing ensures maximum allicin production and absorption. However, this powerful compound is also what leads to garlic’s pungent smell and intense flavor. Cooking garlic, especially for extended periods or at high heat, can significantly reduce the allicin content, though some benefits may still remain. For best results, crush or chop the garlic and let it sit for 10-15 minutes before consumption.

Cardiovascular Benefits of Daily Garlic Chewing

One of the most researched benefits of daily garlic consumption is its positive impact on cardiovascular health. Regular chewing of raw garlic has been linked to improvements in several key areas:

• Lowering blood pressure: Studies have shown that garlic can help reduce both systolic and diastolic blood pressure, with effects comparable to some blood pressure medications. The allicin in garlic is thought to relax blood vessels, allowing for smoother blood flow.
• Improving cholesterol levels: Raw garlic has been shown to reduce total and LDL ("bad") cholesterol levels, which are major risk factors for heart disease. However, it generally has little to no effect on HDL ("good") cholesterol.
• Preventing atherosclerosis: Garlic's ability to reduce cholesterol and blood pressure helps prevent the buildup of plaque in the arteries, a condition known as atherosclerosis.
• Antithrombotic effects: Garlic acts as a natural blood thinner by inhibiting platelet aggregation, which helps prevent blood clots. This can be beneficial for heart health but also carries risks, especially for those on blood-thinning medication.

Boosting the Immune System

Chewing garlic every day can provide a robust boost to your immune system. The allicin and other sulfur-containing compounds offer potent antimicrobial and antiviral properties, helping your body fight off common illnesses.

• Fights colds and flu: Some studies suggest that regular garlic intake can reduce the frequency and severity of colds and flu symptoms.
• Acts as a natural antibiotic: Allicin acts as a natural antibiotic, helping to fight certain types of bacteria, viruses, and fungi.
• Enhances immune cell activity: Garlic has been shown to stimulate certain immune cells, strengthening your body's defense mechanisms.

Potential Drawbacks and Considerations

While the health benefits are compelling, chewing garlic every day is not without its downsides, and moderation is key. Overconsumption can lead to a variety of side effects that range from minor annoyances to serious health risks.

The Lingering Odor

This is arguably the most famous side effect of eating garlic, and chewing it raw exacerbates the issue. The sulfur compounds are absorbed into the bloodstream and released through your lungs, causing persistent bad breath. These compounds are also excreted through your pores, leading to noticeable body odor. Simple tooth brushing or mints will not eliminate this odor entirely because it is coming from within the body. Some remedies like chewing parsley or eating apples can help neutralize the odor.

Digestive Distress

For many, especially those with sensitive stomachs or pre-existing conditions, raw garlic can be harsh on the digestive system.

• Heartburn and GERD: Garlic can relax the lower esophageal sphincter, allowing stomach acid to flow back into the esophagus and causing heartburn, especially for individuals with Gastroesophageal Reflux Disease (GERD).
• Gas and bloating: Garlic contains fructans, a type of carbohydrate that can cause gas, bloating, and abdominal discomfort in those with fructan intolerance or Irritable Bowel Syndrome (IBS).
• Stomach irritation: The potent compounds in raw garlic can irritate the lining of the stomach, potentially leading to nausea and stomach pain.

Risks of Excessive Consumption

For most people, a couple of cloves per day is a safe and beneficial amount. However, eating excessively large quantities can pose more serious health risks.

• Increased bleeding risk: Due to its blood-thinning properties, excessive garlic intake can increase the risk of bleeding, especially if you are already taking anticoagulant medications like warfarin. It is recommended to stop garlic supplements or high intake at least two weeks before any scheduled surgery.
• Low blood pressure: While beneficial for hypertension, those with naturally low blood pressure or on blood pressure medication should be cautious, as too much garlic could cause blood pressure to drop too low, leading to dizziness.
• Allergic reactions: Although rare, some individuals may have a garlic allergy, with symptoms ranging from rashes to more severe reactions like anaphylaxis.

Comparison: Chewing vs. Swallowing Garlic

Deciding how to consume garlic often depends on balancing maximum health benefits against potential side effects. Here is a table comparing chewing versus swallowing.

Aspect	Chewing Raw Garlic	Swallowing Whole Cloves
Allicin Release	Significantly higher, maximizing benefits.	Minimal to non-existent; allicin is not formed effectively.
Potency	Strongest taste, smell, and health effects due to allicin.	Less potent and milder flavor; less effective for most benefits.
Digestive Impact	Can cause irritation, heartburn, and gas, especially in sensitive individuals.	Generally gentler on the digestive system.
Side Effects	Increased risk of bad breath, body odor, and digestive issues.	Reduced risk of side effects like breath and body odor.
Bleeding Risk	Potentially higher with larger amounts due to maximum allicin release.	Lower risk compared to chewing, though caution is still advised with blood thinners.

Conclusion

Chewing garlic every day can be a potent natural remedy for boosting cardiovascular health, bolstering your immune system, and providing antioxidant support. The key to unlocking its power lies in crushing or chewing it raw to produce the active compound allicin. However, this method comes with a trade-off: the more you chew, the more prominent the side effects of bad breath, body odor, and potential digestive discomfort. The optimal approach is to consume garlic in moderation—typically one to two cloves per day—and listen to your body. For those with pre-existing conditions like GERD, bleeding disorders, or low blood pressure, or those on certain medications, consulting a healthcare provider is essential before making daily garlic a habit. By understanding both the benefits and the risks, you can make an informed choice to leverage garlic's medicinal properties without overdoing it.

References

• American Academy of Family Physicians (AAFP). Health Effects of Garlic.
• National Institutes of Health (NIH). Potential Health Benefit of Garlic Based on Human Studies: A Systematic Review.
• WebMD. Garlic - Uses, Side Effects, and More.
• Healthline. 11 Proven Health Benefits of Garlic.
• RxList. Garlic: Health Benefits, Side Effects, Uses, Dose & Precautions.

Frequently Asked Questions

Is it better to chew or swallow garlic for health benefits?

Chewing raw garlic is generally considered more beneficial for health, as it crushes the cloves and maximizes the production of allicin, the active compound. Swallowing garlic whole is gentler on the stomach but results in much lower allicin absorption.

How can I combat garlic breath from chewing raw garlic?

Since garlic odor comes from the bloodstream and lungs, brushing and mouthwash are only temporary fixes. Chewing on a raw apple or fresh parsley, or drinking green tea, has been shown to help neutralize the odor.

Can I chew garlic every day if I have GERD?

Individuals with Gastroesophageal Reflux Disease (GERD) should be cautious with raw garlic. It can relax the lower esophageal sphincter and trigger or worsen heartburn and other acid reflux symptoms. If you have GERD, it may be best to limit or avoid chewing raw garlic.

Does chewing garlic daily interfere with any medications?

Yes. Garlic can interact with certain medications, particularly blood thinners like warfarin. Its blood-thinning properties can increase the risk of bruising and bleeding. Always consult a doctor before starting a daily garlic regimen if you are on any medication.

How many cloves of garlic is it safe to chew every day?

For most healthy adults, chewing one to two cloves of garlic per day is a safe and common recommendation. Exceeding this amount regularly can increase the likelihood of side effects such as bad breath and digestive issues.

Does cooking garlic reduce its health benefits?

Yes, high heat can deactivate the enzyme that produces allicin, reducing some of the health benefits associated with raw garlic. Crushing the garlic and letting it sit for 10-15 minutes before cooking can help preserve more of its beneficial compounds.

Are there any alternatives for people who can't tolerate raw garlic?

For those who cannot tolerate raw garlic's taste or digestive effects, alternatives include aged garlic extract supplements or adding cooked garlic to dishes. These methods provide some benefits, often with fewer side effects.