What Eating Garlic Every Day Does to Your Body, According to Nutrition Experts

Almost every recipe starts with garlic, and rightfully so. The allium has a unique savory flavor that makes it a staple in many dishes. It's also rich in nutrients that help fight oxidative stress and inflammation. Fortunately, it's easy to incorporate garlic into your daily meals, something your body will surely appreciate. How, exactly? We spoke to registered dieticians for a deep dive into what happens to your body when you eat garlic every day.

What Eating Garlic Does for Your Health

Regularly consuming garlic has a host of health benefits, as outlined below.

Lowers Inflammation

When consumed regularly, garlic can help manage inflammation. This is due to its organosulfur compounds, such as allicin, alliin (a precursor of allicin), diallyl disulfide, ajoene, and s-allyl-l-cysteine, according to Laura Bishop-Simo, RD, LD, registered dietitian at The Ohio State University Wexner Medical Center. These compounds work by limiting the production of molecules involved in inflammatory processes. Plus, they inhibit the expression of pro-inflammatory cytokines (i.e., signaling proteins involved in inflammation) associated with conditions like heart disease, cancer, and osteoarthritis, Bishop-Simo says.

Reduces Oxidative Stress

The anti-inflammatory compounds in garlic are also antioxidants, meaning they fight oxidative stress. This is key because long-term oxidative stress can lead to chronic disease, including heart disease, type 2 diabetes, and cancer. And here's a fun fact: When garlic is crushed or chopped and left to sit for five to 10 minutes before cooking, allinase (an enzyme found in garlic) is activated, says Jessica Zinn, MS, RD, CDN, CDCES, registered dietitian at Northwell's Lenox Hill Hospital. This triggers the formation of allicin, the main antioxidant in garlic.

Improves Gut Health

"Garlic is rich in prebiotics, which help to feed gut bacteria to make probiotics and improve gut microbiome balance," says Zinn. (Probiotics are good bacteria that benefit gut health.) The allicin in garlic also supports the intestinal barrier, or the gut lining that lets in nutrients while keeping out harmful compounds.

Protects the Brain

Over time, inflammation and oxidative stress can harm the brain—but eating foods like garlic could reduce this risk. It's mainly thanks to allicin, which offers neuroprotective effects by reducing inflammation and oxidative stress. This may help support cognitive functioning, making garlic a worthwhile addition to a brain-healthy diet.

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Helps Heart Health

Similarly, chronic inflammation and oxidative stress can damage the heart. But as the allicin in garlic fights both processes, it can benefit your cardiovascular health. Additionally, allicin can lower triglyceride and LDL ("bad") cholesterol levels. This is noteworthy because high levels of triglycerides and LDL cholesterol can cause arterial blockages, potentially leading to heart disease.

How Much to Eat

For optimal benefits, aim for one to two garlic cloves per day, says Zinn. Chop the cloves first to release allicin, then cook or consume them raw. 

But take note: Eating a lot of garlic can lead to digestive discomfort, bad breath or body odor, and gut irritation, says Zinn. This is especially likely if you're sensitive to garlic or eating it raw. "A higher garlic intake may also interact with certain medications, such as blood thinners and birth control, as well," Bishop-Simo says. With that in mind, it's best to talk to your doctor before increasing your garlic intake. 

How to Eat Garlic

"Cooking with garlic as a seasoning is the best way to incorporate garlic," says Zinn. For example, you can add garlic while sautéing vegetables in olive oil or add it to soups and stews, she says. Other ideas include making a spreadable garlic confit, eating it in pestos and dips, preparing garlic mashed potatoes, or serving garlic-ginger cucumbers for a refreshing side dish.