Key takeaways
- A moderate amount of garlic can be part of a balanced diet, but high amounts may cause bad breath, heartburn, stomach issues, and other unpleasant side effects.
- There are no official guidelines for garlic intake, but it’s best to enjoy it in moderation to prevent side effects.
- Consider starting with 1 to 2 cloves per day, and reduce your intake if you notice adverse effects.
For many home chefs, garlic is a favorite spice to cook with, thanks to its pungent taste and aroma. It works especially well in stews, sauces, pizzas, and pasta dishes.
This powerful ingredient may be associated with certain health benefits. However, despite its versatility and health benefits, some garlic lovers may wonder if it’s possible to go overboard.
Although garlic can be a nutritious addition to a balanced diet, eating too much may cause several side effects.
Increased risk of bleeding
Though it’s rare, one of the most serious possible side effects of eating too much garlic is an increased risk of bleeding, especially if you’re taking blood thinners or undergoing surgery.
This is because garlic has antithrombotic properties, meaning that it may prevent blood clots from forming.
Although garlic-induced bleeding is uncommon, a
In another 2016 case study, a person experienced excessive discoloration and bruising after surgery. The possible cause was a dietary supplement the person had been taking, which contained fish oil and 10 milligrams (mg) of garlic concentrate, both of which may affect blood clot formation.
It’s important to talk with a healthcare professional before eating garlic or taking garlic supplements, especially if you’re taking any medications or are planning to have surgery.
Garlic breath
Garlic contains a variety of sulfur compounds that may contribute to certain health benefits, such as better blood cholesterol and a moderate body weight. However, these compounds may also cause bad breath, especially when eaten in large amounts.
This is especially true for raw garlic, as cooking can reduce the levels of these sulfur compounds.
Digestive symptoms
Like onions, leeks, and asparagus, garlic
When those with a fructan intolerance eat a high fructan food, it isn’t fully absorbed in the small intestine. Instead, it travels to the colon intact and is fermented in your gut, a process that may contribute to digestive issues.
As such, people following a low fermentable oligo-, di-, and monosaccharides and polyols (FODMAP) diet — an elimination diet intended to identify specific foods that trigger digestive issues — are often encouraged to
Heartburn
If you have acid reflux or gastroesophageal reflux disease (GERD), you may want to consider lowering your garlic intake. Some people who eat garlic report reflux as a side effect.
However, foods affect everyone differently. If you find that eating a lot of garlic doesn’t cause symptoms, it’s likely unnecessary to limit your intake.
Although no official recommendations exist for how much garlic you should eat, 2 to 5 g of raw garlic per day is likely safe. This may amount to one or two small cloves.
If you notice any side effects after eating more than this amount, consider reducing your intake.
Cooking garlic before eating it may also help reduce the compounds that can lead to side effects like bad breath.
If you have any underlying health conditions or are taking medications, it’s best to talk with a doctor before making any changes to your diet or using any herbal supplements.
Garlic is highly nutritious and associated with a variety of health benefits. However, if you eat too much of it, it may cause side effects like bad breath, acid reflux, digestive issues, and an increased risk of bleeding.
Therefore, it’s best to enjoy this delicious spice in moderation and reduce your intake if you start to experience any adverse effects.