What is the disadvantage of soaking garri?

January 5, 2026 •

4 min read

According to a study on students who regularly consumed soaked garri, over 54% experienced at least one symptom like stomach upset, nausea, or vomiting. While soaking garri is a popular and convenient method of consumption, it carries significant health disadvantages and risks if not prepared and sourced properly.

Quick Summary

Soaking garri without proper checks can lead to cyanide exposure, digestive issues, weight gain, and exposure to foodborne pathogens. These risks are heightened by excessive consumption, poor processing, and unhygienic water sources.

Key Points

Cyanide Exposure: Poorly processed garri can contain residual cyanide, which, if consumed excessively, can harm the nervous system and potentially damage the optic nerve, leading to vision problems.
Digestive Issues: The high acidity from fermentation can cause stomach irritation, heartburn, and bloating, particularly for those with ulcers or sensitive stomachs, and especially when consumed on an empty stomach.
Risk of Foodborne Illness: Using unsanitary or untreated water to soak garri can introduce harmful bacteria, increasing the risk of diseases like typhoid and cholera.
Weight Gain: Garri is high in carbohydrates, and regular, excessive consumption, especially with sugary additions, can contribute to weight gain if not balanced with physical activity.
Nutritional Deficiency: As garri is primarily a carbohydrate source, relying on it heavily without including other food groups can lead to a diet lacking in essential proteins, vitamins, and minerals.
Improper Processing: Buying garri from untrusted sources increases the chance of obtaining a poorly processed product, heightening the risk of cyanide exposure and other contaminants.
Dietary Imbalance: Consuming soaked garri as a substitute for balanced meals can lead to a disproportionate intake of carbohydrates over essential nutrients required for overall health.

Cyanide Toxicity Risks

Garri is a processed food derived from the cassava root, which naturally contains cyanogenic glycosides. During proper processing, such as fermentation, dewatering, and roasting, the cyanide content is significantly reduced to safe levels. However, if the garri is poorly processed, residual hydrocyanic acid can remain. Soaking such poorly processed garri does not eliminate this residual cyanide. Excessive, long-term consumption of garri with high cyanide content can lead to serious health problems. The cyanide can affect the nervous system, potentially causing symptoms like blurred vision, impaired motor skills, and even paralysis in severe, chronic cases, a condition known as konzo. To mitigate this risk, it is crucial to purchase garri from trusted sources known for thorough processing and to consume it in moderation. The characteristic sour taste of properly fermented garri is often an indicator of adequate processing.

Digestive System Irritation

For some individuals, especially those with pre-existing conditions like stomach ulcers, soaking garri can lead to digestive discomfort. The high acidity resulting from the fermentation process, when consumed on an empty stomach, can irritate the intestinal lining. This can result in symptoms such as:

Bloating
Heartburn
Stomach cramps

Combining garri with soothing agents like milk can help mitigate these acidic effects. However, for those with sensitive digestive systems, relying heavily on soaked garri can exacerbate chronic stomach issues. A balanced diet with other food groups is essential to avoid overreliance on a single food source, especially one with potential irritants.

Potential for Weight Gain

While garri is known for its satiating properties and energy-boosting carbohydrates, excessive consumption can lead to unwanted weight gain. As a carbohydrate-dense food, garri can spike blood sugar levels, especially when combined with sugary additives like milk and sugar. The body then stores this excess glucose as fat if it is not utilized for energy through physical activity. The habit of consuming garri frequently as a primary meal, rather than as a supplement, can therefore lead to a consistent caloric surplus and subsequent weight gain. For individuals managing their weight or those with diabetes, moderation is key.

Foodborne Illnesses from Unsafe Water

One of the most immediate disadvantages of soaking garri is the risk of foodborne illnesses if contaminated water is used. In areas where clean, treated water is not always accessible, using untreated water for soaking can introduce harmful bacteria and microorganisms into the food. This can cause a range of gastrointestinal issues, including:

Diarrhea
Typhoid
Cholera
General stomach upset

Always using safe, clean, or boiled water for soaking is critical to prevent these infections. The process of soaking garri does not sterilize it; rather, it introduces a potential vector for contamination if hygienic practices are not followed.

Comparison of Soaking vs. Cooking Garri


Feature	Soaked Garri (Garium Sulphate)	Cooked Garri (Eba)
Preparation Method	Mixed with cold water; uncooked.	Mixed with boiling water; cooked into a dough.
Cyanide Risk	Higher risk if garri is improperly processed, as soaking does not eliminate residual cyanide.	Lower risk due to the boiling process, which further drives off hydrogen cyanide.
Digestive Impact	Can cause irritation, bloating, or heartburn, especially on an empty stomach.	Generally gentler on the stomach due to the cooking process and is typically served with nutritious soups.
Caloric Density	Can contribute to weight gain, particularly when high-calorie additives like milk and sugar are included.	Typically consumed as a component of a more balanced meal with soups, which can help portion control.
Hygiene Concerns	High risk of waterborne pathogens if unsafe water is used for soaking.	Significantly reduced risk of waterborne illness due to the boiling process sterilizing the water.
Nutritional Profile	Low nutritional value on its own; highly dependent on added ingredients.	Often paired with protein-rich and vegetable-based soups, leading to a more balanced meal.

Conclusion: Navigating the Risks of Soaking Garri

While soaking garri is a simple and beloved method of consumption in many West African regions, it is not without its drawbacks. The primary disadvantages revolve around food safety and nutritional imbalance. The potential for cyanide toxicity from poorly processed garri, exacerbated by insufficient heat during preparation, poses a long-term health risk. Additionally, the risk of foodborne illnesses from unsanitary water sources is a very real and immediate danger. From a dietary perspective, excessive consumption can lead to weight gain and nutritional deficiencies if garri is not complemented with other food groups. For those who enjoy soaked garri, the key is to source a high-quality, properly fermented product, use clean water, and consume it in moderation as part of a balanced diet that includes proteins and vitamins. Cooking garri into 'Eba' with boiling water is another method that provides an extra layer of safety and is often part of a more nutritionally complete meal. The risks associated with soaked garri are manageable with informed choices and responsible eating habits.

Dateline Health Africa offers insight into the risks of garri consumption and cyanide toxicity.

Nutritional Deficiency and Imbalance

Another significant disadvantage of frequently soaking garri is the risk of nutritional deficiency. Garri itself is primarily a source of carbohydrates and does not offer a balanced profile of essential vitamins and minerals. Relying on it as a primary or sole source of energy, especially in the absence of a balanced diet rich in proteins, fruits, and vegetables, can lead to malnutrition. Children who subsist on a garri-heavy diet are particularly vulnerable to these deficiencies. Even with additives like sugar, milk, or groundnuts, the meal may still lack crucial vitamins and minerals necessary for long-term health. Balanced meals that include a variety of food types are essential to complement the energy provided by garri.

Frequently Asked Questions

While it's a common myth that garri causes blindness, the truth is that chronic consumption of poorly processed garri, which contains residual cyanide, can potentially damage the optic nerve over time, leading to vision issues. Proper fermentation and processing significantly reduce cyanide levels, making quality garri safe when consumed in moderation.

Soaking itself does not increase the risk, but if the garri was not properly processed during manufacturing, it can retain harmful levels of hydrocyanic acid. Long-term, excessive consumption of such garri is the real risk factor for cyanide toxicity.

Cooking garri with boiling water (as eba) is often safer because the heat further reduces any residual cyanide. It also eliminates the risk of foodborne illness from contaminated cold water. Additionally, eba is typically eaten with nutritious soups, providing a more balanced meal.

Stomach pain or discomfort after drinking soaked garri can be caused by its acidity, particularly if consumed on an empty stomach. This can irritate the digestive tract. Using a soothing additive like milk can help, but those with ulcers or sensitive stomachs should be cautious.

Yes, if consumed frequently and in large quantities, especially with added sugar or milk. Garri is very high in carbohydrates, and consistent overconsumption of carbs can lead to the body storing excess glucose as fat.

To ensure safety, purchase garri from reputable sources known for proper processing. High-quality, fermented garri should have a distinct sour taste and be crisp and dry. Always use clean, safe, or boiled water for soaking to prevent waterborne infections.

Moderation and proper sourcing are key. While soaking garri is a popular and convenient snack, it should not be relied upon as a sole food source. Pair it with other nutrients, use clean water, and ensure you are buying from a trusted producer to minimize all associated health risks.