The Health Benefits of Garlic: Why This Superfood Belongs on Your Plate}

The Health Benefits of Garlic: Why This Superfood Belongs on Your Plate

Love garlic? If you can’t get enough of the tangy (semi) spicy plant, whether it’s fermented, raw, powdered, or caramelized, you’re in good company! 

Not a fan yet? You may reconsider after reading all the health benefits of garlic. It’s not just for warding off evil spirits – garlic is a powerful antioxidant and even has antibiotic properties! 

Even if you have trouble digesting garlic, we have an antidote for that!  

Keep reading to dive into the healing powers of garlic (with the studies to back it up!), raw garlic vs. fermented garlic, and whether or not it’s ok to take a garlic supplement and call it a day. 

The Healing Powers of Garlic 

We see you over there scooping up tablespoons of that fermented garlic honey during cold season and making sure your family gets their dose. 

But you might be curious to know exactly how the health benefits of garlic measure up.  

Maybe your love of garlic is based on nothing more than the rich flavor it adds to any dish. But garlic is more than just a seasoning when it comes to meals and snacks. 

Curious to know more about the benefits of garlic? 

We’ll let you in on all the healing powers of this tiny but mighty plant. 

Lower Cholesterol 

Yep - consuming garlic could help lower your cholesterol. The hero compound in garlic is allicin, which has been shown to reduce cholesterol, and it happens in the gut. In fact, this clinical trial showed a reduction in total cholesterol when taking garlic for 12 weeks. [1]  

Blood Pressure 

Garlic might just be a bit of an overachiever, but we have to give credit where it’s due, because garlic has also been shown to lower blood pressure. [2] The antioxidant, anti-inflammatory (we’ll get to this in a minute!) properties in garlic help blood vessels relax, improving overall blood flow. 

Rich in Antioxidants 

Garlic is rich in antioxidants and contains the immunity-boosting compound allicin, which can act as a natural antibiotic [3] (remember this guy?) as well as diallyl sulfide, diallyl disulfide, and diallyl trisulfide. Each of these compounds acts as a natural antibiotic in your body, neutralizing free radicals. [4]  

Heart Health 

Lower cholesterol prevents the hardening of your arteries. Healthy blood pressure levels make it easier for your heart to pump, flow, and regulate. Not to mention all the antioxidant properties in garlic that can reduce inflammation. All the reasons why your heart loves the benefits of garlic! 

Benefits of Garlic

Raw Garlic? Great In Theory. Rough In Reality. 

Maybe you were already on board with garlic, or, now that you know about benefits of garlic, you’re ready to take it more regularly. Don’t go all in on raw garlic, not yet anyway. 

Raw garlic has a reputation for being harsh on digestion. If you’ve ever stuffed a few cloves in your garlic press to make salad dressing or run garlic over your microplane for dips and sides, then you might already know what can happen when you consume raw garlic on a daily basis. 

Once that raw garlic hits your gut, it might feel like this: 

  • Heartburn & acid reflux 
  • Discomfort in your gut (gas, bloating, and pain) 
  • Bad breath & body odor (somebody had to say it!), blame it on the sulfur found in garlic 
  • Irritation in your mouth or throat 

When these side effects of chomping on raw garlic creep up on you, it might be time to swap it out for fermented garlic. 

Fermented garlic delivers the same benefits, without all the unpleasant side effects.  

Fermented Garlic

What Makes Fermented Garlic Extra Special 

What’s so great about fermented garlic anyway? Garlic that’s been fermented is so much more than just a flavor boost; it’s packed with good-for-your-gut bacteria in every probiotic-filled bite. 

During the fermentation process, naturally occurring probiotics are created, turning food into a little party for your gut health. 

With fermented garlic, you get all the flavor you love, combined with the gut health benefits! This is why we like to call it a SUPER Superfood.  

Here’s why you should make the switch to fermented: 

  • Consuming raw garlic can be harsh on digestion; fermented garlic is easier on your gut. 
  • Probiotics found in ferments help balance your gut microbiome for less bloating. 
  • Fermentation increases the absorption of some nutrients. 
  • Fermented garlic retains its healthy compounds while gaining the extra benefits from the microbes produced during the fermentation process. 

If you want the benefits of garlic, with a softer side of digestion, ferments (including garlic pickles and garlic-stuffed olives) will be easier on your gut and help you retain more nutrients. 

Garlic Stuffed Olives

Can’t I Just Take a Garlic Supplement and Call it a Day? 

Friends don’t let friends take unregulated mystery supplement pills, especially when the alternative (fermented garlic) is natural, tasty, and delivers more health benefits. 

If you couldn’t tell, we’re a little opinionated about supplement pills and powders. If you want to see why, we highly recommend reading: Are Dietary Supplements Better Than Fermented Foods? 

OMP Ferments: Garlic Edition 

Ready to crunch on your new favorite fermented garlic snacks? Our garlic products are customer favs for a reason! There’s just something about the flavor that makes them addictive. We knew we were on to something when our customers said we were satisfying a craving AND helping heal their guts with a daily dose of all-natural probiotics. 

Whether you love crunchy pickles, savory olives, or fermented garlic, we’ve got you covered! 

Here are four garlic ferments that offer a variety of textures and flavors:

Each of these products delivers a healthy dose of garlic and probiotics and are easy to incorporate into snacks and everyday meals.  

Check out the 40+ variety of fermented pickles, sauerkraut, olives and more! 

Garlic Recipes

How to Use OMPs Fermented Garlic Products 

We love a handful of olives as a snack or a side of sauerkraut with dinner, but if you’re looking for more ways to add OMP’s ferments to your diet, here are some ways to indulge your garlic-loving heart: 

  • Sauerkraut as a condiment - your BBQ guests and weeknight dinners will thank you, after all, what’s a hot dog without sauerkraut? 
  • Mixed into dips & spreads - guac, ranch, hummus, you name it, sliced fermented garlic cloves or olives on top will add texture and flavor to your favorite dips and spreads. 
  • Salad toppers - Potato salad or a rainbow of chopped veggies, we’ll let you decide, toss in your slices of our garlic pickles for some added probiotics and a zesty flavor profile. 
  • Dressing or Salsa - Wanna keep your snacking preferences bold? Mince or blend fermented garlic with your next batch of salsa or salad dressing. 
  • Pasta Dishes - chopped garlic, or garlic olives, are a great topper for your go-to pasta recipe, is a guaranteed way to satisfy your craving and keep you satiated. 
  • On a Fork - there’s no shame in our garlic game! One bulb of fermented garlic, straight from your fork, daily, will deliver all the health benefits of garlic, straight to your gut. 

What OMP Garlic Fans are Saying 

We know just how much the garlic lovers get hyped over our fermented garlic products.  

Here’s what some of our biggest fans are saying about their favorite OMP ferments. 

Fermented Garlic Reviews

Garlic Lovers Unite 

Garlic’s not just a flavor booster. It’s a legit superfood – especially when fermented. 

Whether you’re looking to support heart health, improve digestion, boost your immunity, or simply want to spice things up in the kitchen, fermented garlic delivers on all fronts. It's the kind of food that checks every box: flavorful, functional, and full of feel-good benefits.  

If you're ready to level up your daily wellness habits in a way that actually tastes good, fermented garlic is where it's at. Fermented garlic offers all the nutrients and benefits of raw garlic, but with easier digestion and an extended shelf life. Not to mention a tasty range of flavors that you can add to your plate, 3x a day.

Ready to get garlicky? 

 🛒 Browse our shop to build your own box filled with your favorite fermented garlic snacks →  

References 

  1. Kannar D, Wattanapenpaiboon N, Savige GS, Wahlqvist ML. Hypocholesterolemic effect of an enteric-coated garlic supplement. J Am Coll Nutr. 2001 Jun;20(3):225-31. doi: 10.1080/07315724.2001.10719036. PMID: 11444418. https://pubmed.ncbi.nlm.nih.gov/11444418/  

  1. Rohner A, Ried K, Sobenin IA, Bucher HC, Nordmann AJ. A systematic review and metaanalysis on the effects of garlic preparations on blood pressure in individuals with hypertension. Am J Hypertens. 2015 Mar;28(3):414-23. doi: 10.1093/ajh/hpu165. Epub 2014 Sep 18. PMID: 25239480. https://pubmed.ncbi.nlm.nih.gov/25239480/  

  1. Ankri S, Mirelman D. Antimicrobial properties of allicin from garlic. Microbes Infect. 1999 Feb;1(2):125-9. doi: 10.1016/s1286-4579(99)80003-3. PMID: 10594976. https://pubmed.ncbi.nlm.nih.gov/10594976/  

  1. Farhat Z, Scheving T, Aga DS, Hershberger PA, Freudenheim JL, Hageman Blair R, Mammen MJ, Mu L. Antioxidant and Antiproliferative Activities of Several Garlic Forms. Nutrients. 2023 Sep 22;15(19):4099. doi: 10.3390/nu15194099. PMID: 37836382; PMCID: PMC10574068. https://pmc.ncbi.nlm.nih.gov/articles/PMC10574068/  

 

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