Why You Should Eat Garlic Before Breakfast: Health Benefits Explained

July 16, 2025 by Pranay David

10 Science-Backed Benefits of Eating Garlic on an Empty Stomach

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Garlic is one of the most widely used and recognized spices, valued for both its culinary and medicinal properties. Garlic is well-known for its medicinal qualities as well as a remedy for various health problems. It has been proven to have anti-microbial, anti-septic, as well as anti-cancer effects. A clove of garlic every morning on an empty stomach is said to have a number of benefits. Some of them are listed here.

Article Contains

Benefits of Eating Garlic on an Empty Stomach
Garlic as an Anti-cancer Agent
Garlic Reduces Cholesterol Levels
Garlic Helps Fight Cold and Bronchitis
Garlic as a Detoxifying Agent
Garlic Helps with Ear Infections
Garlic Prevents Hair Loss
Garlic Helps with Reducing Itchiness Caused by Infections

Benefits of Eating Garlic on an Empty Stomach

Top Ways Garlic Helps Immunity on an Empty Stomach

Garlic contains allicin, a sulfur compound with powerful antioxidant, antibacterial, antiviral, and antiseptic effects (1). Consuming a raw garlic clove on an empty stomach may offer the following benefits:

Helps prevent and reduce the severity of colds and flu
Boosts immunity by stimulating white blood cell production
Improves blood circulation and detoxifies the bloodstream

Provides essential vitamins (A, B6, C, E, folate) and minerals (zinc, calcium, phosphorus, potassium)

Garlic and Cancer Prevention: What Research Says

Garlic contains potent antioxidants that may protect healthy cells from damage and inhibit cancer development. According to the National Cancer Institute, regular consumption of garlic is linked to a lower risk of gastric and esophageal cancers (2). Additionally, a study cited that consuming 10g daily of allium vegetables (like garlic and onions) could reduce the risk of prostate cancer by up to 50% (3).

How Garlic Can Lower Your Cholesterol

Consumption of garlic is extremely helpful for your heart as it controls blood pressure, purifies the blood vessels, and improves blood flow. The American Heart Association (AHA) reports that eating garlic daily helps inthe prevention of cardiovascular diseases(4). A study from the University of Pennsylvania found that daily garlic intake may reduce cholesterol by up to 7%, thanks to allicin, which inhibits cholesterol synthesis in the liver (5).

This ingredient is rich in a compound that is known as allicin, which helps to obstruct the chemical synthesis of cholesterol in the blood, not allowing its accumulation in the blood vessels.

Garlic Supports Immunity Against Colds and Bronchitis

Chopped garlic (6) can be infused with tea and a little bit of honey to help in clearing a cold (7). It also helps to clear the accumulation of mucus and bacteria in the lungs that causes bronchitis.
Drinking garlic tea made with chopped garlic, hot water, and a teaspoon of honey can:

Ease throat irritation
Reduce coughing
Loosen mucus in the lungs
Fight infection-causing microbes

Garlic Acts as a Natural Body Detoxifier

Toxins in the body are not good for health and are responsible for various diseases,s and also cause ageing of the skin (8). Traditional Chinese medicine considers garlic a blood purifier, which can also help with urinary tract infections. Most of the toxins accumulate in the blood stream. It also helps to cleanse the kidneys and eliminate the diseases such as urinary tract infections.

Garlic Helps with Ear Infections

Garlic-infused oil is a natural remedy for mild ear infections (9). To make:

Slice 1 clove of garlic and mix with 1 tsp olive oil.
Let it infuse for 1 hour.
Strain and apply 2–3 warm drops into the affected ear twice daily.

Garlic Prevents Hair Loss

Garlic’s high sulfur content strengthens hair roots and improves blood flow to the scalp (10).
To use:

Mince 5 cloves of garlic, mix with 50 ml of olive oil.
Apply onto your scalp by massaging and wait for an hour.
It will help to nurture, prevent hair fall, and moisturize your scalp.

Garlic Helps with Reducing Itchiness Caused by Infections

Garlic’s antibacterial and antifungal properties help soothe itchy, infected skin, especially for athlete’s foot or fungal toe infections.

Take a bowl of warm water and add two cloves of garlic.
Just wait for a few minutes till the mixture comes to room temperature, before dipping your feet, wait 20 to 30 minutes.
Do the same process a few times every week, and see noticeable results.

Garlic Helps Regulate Blood Sugar Levels Naturally

One of the lesser-known but powerful benefits of eating garlic on an empty stomach is its ability to help regulate blood sugar levels. This is especially beneficial for people with type 2 diabetes or those at risk of insulin resistance. Garlic contains sulfur compounds like S-allyl cysteine and allicin, which are known to improve insulin sensitivity and lower fasting blood glucose.

When consumed before meals, garlic can reduce early-morning glucose spikes and support better metabolic function throughout the day.
A meta-analysis published in Food & Nutrition Research (2017) confirmed that garlic supplementation significantly reduced fasting blood glucose and HbA1c levels in diabetic patients (11).

Garlic Improves Gut Health by Supporting Healthy Bacteria

Garlic is a natural prebiotic, meaning it feeds the good bacteria in your digestive system. When eaten on an empty stomach, garlic can travel through the gastrointestinal tract more effectively, nourishing beneficial bacteria like Lactobacillus and Bifidobacterium. This helps maintain a healthy gut microbiome, reduces bloating, supports digestion, and boosts nutrient absorption.

In a 2019 study published in Nutrients, garlic’s fructooligosaccharides(FOS) were shown to promote microbiota diversity and reduce intestinal inflammation, contributing to improved digestive health and immune resilience (12).

Is Eating Raw Garlic on an Empty Stomach Safe? Side Effects to Know

While garlic offers a wide range of health benefits, consuming it raw—especially on an empty stomach—can sometimes cause discomfort or side effects in certain individuals. It’s important to understand these risks to make an informed decision, particularly if you have underlying digestive or medical conditions.

1. Digestive Irritation

Raw garlic is highly potent and may irritate the gastrointestinal tract when consumed on an empty stomach. Some people may experience:

Heartburn
Nausea
Gas or bloating
Abdominal pain

According to a study published in the Journal of Nutrition (2001), raw garlic may cause gastrointestinal symptoms due to its sulfur compounds like allicin, especially when taken in large quantities or without food to buffer it (13).

2. Risk of Bleeding

Garlic has natural blood-thinning properties, which can interfere with clotting. This effect is beneficial for heart health but may pose a risk before surgery or if you’re taking anticoagulant medications (like warfarin or aspirin).
A clinical trial published in Annals of Internal Medicine (2001) confirmed that garlic supplements can increase bleeding time in healthy adults, particularly at high doses (14).

3. Allergic Reactions

Some people may develop allergic reactions to garlic. Symptoms may include skin rashes, headaches, or respiratory issues. According to the allergy journal (1994), garlic allergy can cause contact dermatitis or even asthma in sensitive individuals due to diallyl disulfide (15).

4. Bad Breath and Body Odor

Allicin and other sulfur compounds in raw garlic break down into allyl methyl sulfide, which is absorbed into the bloodstream and excreted through the lungs and skin. This causes persistent bad breath and body odor, even after brushing.
While not a health hazard, it can be socially unpleasant for some.

5. Interaction with Medications

Garlic may interact with medications such as:

Blood thinners (increased risk of bleeding)
Diabetes medications (may enhance the blood sugar-lowering effect)
HIV medications like saquinavir (may reduce efficacy)

Always consult a healthcare provider if you’re on regular medications.

Eating a raw clove of garlic every morning on an empty stomach can deliver a wide range of health benefits—from boosting immunity and lowering cholesterol to detoxifying the body and supporting skin and hair health. While its strong taste may be a challenge, the long-term benefits make it a worthy addition to your morning routine.