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Table of Contents
- What Is Garlic Intolerance?
- Symptoms of Garlic Intolerance
- Garlic Intolerance is Different from Garlic Allergy
- Causes & Triggers of Garlic Intolerance
- Diagnosis and Testing
- Manage Garlic Intolerance
- FAQs
- Conclusion
Garlic Intolerance
Written by:
Riya Lakhani-Kanji, MSc, ANutr. Last Reviewed 1st January 2025.
There’s no denying that garlic is one of those ingredients that just works, whether it’s slowly caramelised into a pasta sauce, minced into a punchy salsa, or roasted until it’s practically butter. Garlic’s the secret behind so many great dishes, across so many cuisines, that it’s hard to imagine cooking without it.
But for some of us, garlic can come with an unwelcome side of digestive discomfort. Eating garlic might leave you feeling bloated, gassy, or just a little… off. If that sounds familiar, you could be dealing with a garlic intolerance.
The good news is that you may not have to swear off garlic forever. In this article, we’ll explore why garlic intolerance can occur, how to tell if garlic is the real culprit, and most importantly, how to continue enjoying it without discomfort.
What Is Garlic Intolerance?
When it comes to digestive issues, garlic intolerance is a bit different from the more serious condition known as garlic allergy. While allergies trigger an immune response that can leave you feeling unwell almost instantly, garlic intolerance simply means your body struggles to break down garlic efficiently.
So, what exactly causes this intolerance? One of the main culprits is a carbohydrate called fructans, naturally found in garlic. Fructans are part of a broader group known as FODMAPs, which stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These substances are known for causing digestive issues in some individuals, and garlic is particularly high in fructans.
Many people find they have a hard time absorbing these fructans in their small intestine. When these unabsorbed fructans pass into the large intestine, they begin to ferment, a process that produces gas and can lead to bloating and discomfort. This fermentation is often responsible for the unpleasant symptoms that can crop up after enjoying garlic in your favourite dishes.
What Are the Symptoms of Garlic Intolerance?
Garlic intolerance can lead to some fairly familiar and uncomfortable symptoms for those who have dealt with food sensitivities. One of the most common signs is bloating, that heavy, full feeling in your stomach that can make you feel like you’ve eaten way too much, even when you haven’t. This bloating occurs because your digestive system struggles to break down the fructans found in garlic.
Gas is another unwelcome side effect that can tag along. You might find yourself feeling gassy and dealing with excessive flatulence as your gut works overtime to handle garlic.
Then there’s stomach discomfort, which can range from mild cramping to sharper, more intense pain. This discomfort often comes from inflammation or irritation in the digestive tract, as your body tries to cope with the garlic. Many people notice that the intensity of these symptoms can vary; sometimes, you may just feel an annoying discomfort that sticks around for hours.
How is Garlic Intolerance Different from Garlic Allergy?
At first glance, garlic intolerance and garlic allergy might seem like they’re the same thing, but they’re actually quite different in how they affect your body and how they show up in everyday life.
Garlic intolerance is primarily a digestive issue. Instead of hitting you with immediate symptoms, like an allergy typically would, garlic intolerance tends to sneak up on you. After enjoying a flavourful garlic dish, you might find that uncomfortable symptoms such as bloating, gas, or stomach cramps kick in hours later.
On the other hand, a garlic allergy triggers a quick and intense reaction from your immune system, but it's worth mentioning that this type of allergy is rarely reported. The moment garlic enters the system, the body sounds the alarm by releasing IgE antibodies (your immune system's first responders). These trigger an immediate defensive reaction that can cause hives, facial swelling, or trouble breathing within minutes. In worst-case scenarios, it may lead to anaphylaxis - a potentially life-threatening emergency. Because these reactions can escalate quickly, anyone with a garlic allergy should completely avoid garlic, even in tiny amounts.
Another important difference is how each condition works in your body. Garlic intolerance doesn’t involve the immune system at all; instead, it’s about your digestive system’s struggle to break down certain components in garlic, like fructans. This struggle is what causes the uncomfortable symptoms that can follow a garlicky meal.
Understanding these differences is really important for managing your health. If you think you might have a garlic allergy, it’s best to reach out to a healthcare professional for a proper diagnosis and possibly allergy testing. On the other hand, if garlic leaves you feeling uncomfortable, you’re likely dealing with an intolerance. This can often be managed by simply adjusting how much garlic you include in your meals rather than cutting it out completely.
Causes & Triggers of Garlic Intolerance
Garlic intolerance can stem from a range of causes and triggers that lead to digestive discomfort. Understanding these factors can help you take charge of your diet and find better ways to manage your symptoms.
Spot the Fructans
One of the main reasons people struggle with garlic is its high level of fructans. While fructans are found in a range of foods, garlic has particularly high amounts, making it difficult for some people to digest. When you eat garlic, those fructans can ferment in your gut, resulting in those all too familiar symptoms like bloating, gas, and abdominal pain. It’s interesting to note that the amount of fructans changes depending on the form of garlic you’re using; dried garlic has about three times the fructans of fresh garlic. Keeping a food diary can be helpful in tracking how much garlic you eat and how your body reacts, making it easier to spot any potential triggers.
Evaluate Your Digestive Health
Your overall digestive health also plays a big part in how your body handles garlic. If you have issues like Irritable Bowel Syndrome (IBS), visceral hypersensitivity, or an imbalance in your gut bacteria, eating garlic might make your symptoms flare up even more.
For instance, if your gut bacteria aren’t working well, they may struggle to break down the fructans in garlic. This can lead to fermentation in your gut, causing uncomfortable symptoms like bloating or gas.
The gut is like a delicate ecosystem, and any disruption can make you more sensitive to garlic and its effects. Keeping your digestive system balanced is key to managing how you react to garlic and other foods.
Know the Allium Family
Remember, it’s not just garlic that could be a problem. Other members of the allium family, such as onions, shallots, and leeks, also contain similar FODMAP compounds. If you’re intolerant to garlic, you might find that these foods cause similar reactions. To minimise discomfort, experiment with removing these foods from your diet for a while, and see if your symptoms improve.
Diagnosis and Testing
Finding out if you have a garlic intolerance can feel overwhelming, but it doesn’t have to be! Taking a thoughtful approach will help you understand what’s going on and make the process a lot easier. The first step is figuring out whether you're dealing with an intolerance or an allergy, as they require different strategies.
Elimination Diet
One of the simplest ways to identify garlic intolerance is through an elimination diet. This just means you’ll cut out garlic from your meals for about four to six weeks. It’s a good time to see how your body responds without it. If you notice that your symptoms improve, it’s a sign that garlic might be the issue.
After that, you’ll want to bring garlic back into your diet slowly, which is called the reintroduction phase. Add a little garlic to your meals and take note of how you feel. If any symptoms come back, you’ll have a pretty clear idea that garlic is the cause.
To help keep track of everything, consider jotting down what you eat and how you feel in a food diary. Writing it down can really help spot patterns and make it easier to figure things out.
Ruling Out an Allergy
It’s important to know whether you’re facing an intolerance or an allergy since the management approaches are different. If you ever feel immediate reactions like hives, swelling, or trouble breathing, it’s important to reach out to a healthcare provider. They can run some simple IgE skin or blood tests to check for garlic allergies.
Intolerance Testing
If you’re curious about food sensitivities, at-home food intolerance tests can be an easy way to gather some insights. These tests let you send samples to a lab to see how your body reacts to certain foods, including garlic.
Still feeling puzzled? You're definitely not alone! Many people have a tough time figuring out what's behind their discomfort, whether it's a garlic intolerance or something else. If you're seeking some clarity, consider trying a food intolerance test from Supply Life. It’s a straightforward way to identify your triggers and take control of your health. Check out our testing options to learn more!
Whether you choose an elimination diet or seek professional advice, the goal is to gain a better understanding of your body’s relationship with garlic. Think of this journey as a chance to take control of your health and feel your best.
Unlock your full potential today
Get your easy to use food intolerance test today
How to Manage Garlic Intolerance
If you're looking to minimise or eliminate garlic from your diet, here are some simple things to try to help you navigate the process smoothly.
Dietary Adjustments and Avoiding Garlic
If you have a garlic intolerance, the first step to managing it is being mindful of what you eat.
One of the best things you can do is become a savvy label reader. Many processed foods have hidden garlic, so it's important to get familiar with the common terms you might see on ingredient lists. Look out for phrases like "natural flavours" or just "spices." These can sometimes hide garlic without actually saying it outright.
You might want to avoid certain types of foods that are known to frequently contain garlic. Processed foods, condiments, and sauces are often sneaky offenders. Many frozen meals and snacks contain garlic or garlic powder, so checking labels before buying is really beneficial. Even everyday staples like ketchup and broth can have garlic for added flavour, so it's good to stay aware.
To have more control over your diet, consider cooking at home more often. This way, you can choose exactly what goes into your meals, helping you dodge any unwanted garlic surprises. Using fresh herbs and spices like basil or lemon juice can really enhance your dishes without needing garlic at all.
When you're out dining, it’s also a good idea to speak up about your intolerance. Don't hesitate to ask restaurant staff about their ingredients to make sure your meals are safe. Being proactive about your dietary needs will help you enjoy your food while steering clear of garlic.
Besides garlic, it’s important to consider the possibility of intolerance to onions and other alliums, such as shallots, leeks, or chives. These foods belong to the same plant family and can trigger similar reactions, so if you find garlic bothers you, onions might too. A good way to approach this is to eliminate all alliums from your diet for a while, then reintroduce them one at a time to see if any cause problems. This will help you identify specific sensitivities and understand whether you need to cut back on them or even leave them out of your meals altogether.
Interestingly, you may not need to completely eliminate garlic from your diet. Many people find that they can tolerate small amounts without any adverse effects. If you fall into this category, a gentle approach is best for figuring out your personal tolerance level. Start by reintroducing very tiny amounts of garlic, perhaps a few flakes or a drizzle of garlic oil, and pay close attention to how your body reacts afterwards.
Garlic-Free Cooking & Alternatives
If you're looking to spice up your meals without garlic, there are plenty of tasty substitutes to try! Fresh herbs like chives and basil can really elevate the flavour of your dishes, and spices like cumin offer a wonderful kick without the unwanted side effects. Another interesting option is asafoetida, or hing, which gives off a flavour reminiscent of garlic. If you're really missing that garlic aroma, you might want to give garlic-infused oil a shot. It delivers that beloved taste without the fructans that can trouble some people.
Better Digestive Health
Taking care of your digestive health is important, and there are several ways to do this. One option is to consider enzyme supplements that include alpha-galactosidase. This supplement can be especially helpful because it assists in breaking down fructans.
In addition to supplements, it’s also beneficial to improve your overall gut health. One great way to do this is by incorporating probiotics into your diet. Probiotics are well known as the good bacteria that can help balance your gut and improve digestion. You can find these in foods like yogurt, kefir (a fermented dairy drink), and fermented vegetables like sauerkraut and kimchi.
Another key factor in supporting your digestive health is maintaining a balanced diet that is high in fibre. Fibre helps keep your digestive system running smoothly and can prevent issues like constipation. Foods rich in fibre include fruits, vegetables, whole grains, and legumes.
Nutritional Considerations
When you take garlic out of your diet, it’s important to consider the nutrients you might be missing. Garlic is known for being rich in prebiotic fibre and antioxidants, both of which play a crucial role in supporting gut health. To ensure you're still getting similar benefits, think about incorporating other vegetables, like asparagus and fruits such as bananas, which are excellent sources of fibre.
In terms of antioxidants, berries are a fantastic choice. They’re not only delicious but come packed with compounds that support your health. Spinach and cruciferous vegetables like broccoli will also help fill that gap and offer numerous health benefits.
It's worth noting that avoiding garlic for an extended period might affect the balance of your gut microbiome. The beneficial compounds in garlic help support a healthy gut environment, so it’s essential to keep your diet diverse. This means including a wide range of plant-based foods to provide various fibres that can feed different types of beneficial bacteria. You might also consider adding fermented foods like yogurt, kefir, sauerkraut, or kimchi.
Expert Insights
"Garlic intolerance can be a real hurdle for many people, causing discomfort after meals and making dining out or cooking at home more challenging. By knowing the difference between intolerance and allergy, you can take smart steps to manage your symptoms and still enjoy a wide variety of foods. Listening to your body is key, and exploring options like those offered by Supply Life can help you create a personalised nutrition plan that works just for you."
— Riya Lakhani-Kanji BSc, MSc
Conclusion
Understanding garlic intolerance starts with recognising the digestive symptoms it brings and knowing how it differs from a garlic allergy. If you often feel bloated, gassy, or have stomach pain after eating garlic, those can be signs that your body isn't handling it well. Many people find that starting with an elimination diet helps clarify things, and testing can provide even more insight into whether you’re dealing with intolerance or allergy.
The best part? Managing garlic intolerance is entirely doable. It often means avoiding garlic and finding tasty alternatives that work for you. If in doubt, it’s a good idea to reach out to a healthcare professional who can guide you through this. They can help you figure out how to enjoy your meals without discomfort.
Remember, you’re not alone in this! With the right support and a little experimentation, you can make dietary choices that feel good for you. Seeking professional advice and considering intolerance testing can give you a tailored approach that focuses on your unique needs. You deserve to enjoy your food and feel great doing it!
You don’t have to go through this alone. Thinking about getting a food intolerance test from Supply Life could be a great first step! It might reveal sensitivities you didn’t even know you had, making it easier to adjust your diet to fit your needs. With the right information, you’ll feel more confident in managing your symptoms and making choices that truly support your health.
Unlock your full potential today
Get your easy to use food intolerance test today
FAQs
Why does garlic upset my stomach?
Garlic contains compounds like fructans, which are complex carbohydrates that some people find difficult to digest. When these fructans ferment in the gut, they can lead to bloating, gas, and discomfort. If you have a sensitive digestive system or conditions like IBS, you may be particularly affected.
Can I be intolerant to garlic but not onions (or vice versa)?
Yes, it’s possible to be intolerant to garlic while being fine with onions, and vice versa. Although both garlic and onions are part of the same allium family and contain fructans, the amounts and types of these compounds differ between the two. This means that someone might have a reaction to garlic's fructans but not to those in onions, or the other way around. It’s important to pay attention to how your body responds to each one.
What foods contain hidden garlic?
You’ll often find garlic in sauces like marinara and barbecue, dressings such as ranch or Caesar, and seasoning mixes like taco or chilli powder. It can also pop up in dips, frozen meals, and meats that have been seasoned or marinated with garlic. To avoid any surprises, it’s important to read ingredient labels carefully.
Can a garlic intolerance develop later in life?
Yes, it's definitely possible to develop a garlic intolerance later in life. Many people find that they start experiencing digestive issues or other symptoms related to garlic as they get older. This might happen because of changes in gut health, how the digestive system processes certain foods, or shifts in the gut microbiome.
Will cooking garlic change how my body reacts to it?
Cooking garlic can change how your body reacts to it, but it doesn’t work for everyone. When you cook garlic, some compounds are altered, which might make it easier to digest for some people. For instance, heat breaks down allicin, but the fructans that cause digestive symptoms in those with intolerance still remain, so you might still experience reactions. It can be helpful to try small amounts of cooked garlic to see how you feel, but it’s really important to pay attention to your body and make adjustments based on your own experience.
Can a garlic intolerance go away over time?
Garlic intolerance can vary from person to person and even change over time. For some, focusing on gut health or addressing underlying digestive issues can help improve a garlic intolerance. But, for others, the sensitivity may stick around. Factors like your diet, stress levels, and gut health can play a big role in whether the intolerance gets better or stays the same.
Are there any treatments or supplements that can help with garlic intolerance?
While there isn't a one-size-fits-all treatment for garlic intolerance, there are some useful strategies that can help you feel better. It might be worth trying enzyme supplements, which can help break down the fructans in garlic. Also, focusing on your gut health and being mindful about what you eat can help enhance your digestion and ease discomfort.
Written by: Riya Lakhani-Kanji, MSc, ANutr
Riya is a certified nutritionist with a passion for plant-based nutrition. Holding both a bachelor's and a master’s degree in nutrition, she skillfully blends her expertise with her writing to create insightful and engaging content focused on health and wellness.
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