Ahhhhh……garlic and SIBO.
If you have SIBO, chances are you have been avoiding garlic since it is a part of the high-FODMAP foods.
But you don’t have to. Seriously.
Garlic and SIBO
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On the other hand, you may have either heard about or taken a supplement like Allimax (Allicin) to help heal the SIBO which is garlic (Allicin is a compound obtained from garlic). In fact, I took it for awhile. Learn more about Allicin as a natural antibiotic for SIBO HERE.
Other people even say that taking straight crushed garlic helped heal their SIBO (garlic is antimicrobial).
So which is it? Is garlic helpful or harmful for SIBO?
The answer? I don’t know. And I think that if anyone, even a doctor, tells you they know for sure, it might not be accurate. Like everything else on your healing journey, it all depends on your body, type of SIBO you have, current stress, and the interaction with other foods you may be eating.
Whether or not garlic is helpful or harmful is completely TBD.
However, what is fairly universal among most SIBO patients is the fact that we love and don’t want to have to give it up. Or maybe that’s just me? But I doubt it.
During these past few years of living with and healing the SIBO, I have learned so many things, but one of the best things has been how to have SIBO (even in a flare), and still eat garlic/enjoy the garlicky flavor!
Here are my (current) top 3 ways!
3 Ways to Eat Garlic with SIBO
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- Liquid Coconut Oil with Garlic. Nutiva came out with a life-saving product for the SIBO community. Just kidding, it’s not life-saving, but sort of feels like it. It contains organic coconut oil and garlic extract, that’s it. Cooking with it is amazing! So far with it, I have made Roasted Rosemary Garlic Potatoes (low-FODMAP), One Pan Maple Garlic Chicken and Sweet Potatoes (not low-FODMAP, but you could easily make substitutions), and a Greek Summer Pasta Salad (also not low-FODMAP, but again, substitutions). You can saute with it or just use it as a simple salad dressing. So many ways to use it, and so much awesome garlicky flavor. (If you have a Thrive Market membership, you can also grab it there.)
- Garlic-infused Olive Oil. Similar to the Liquid Coconut Oil with Garlic is garlic-infused Olive Oil. I know it seems hardly possible, but not everyone loves coconut oil. Some prefer Olive Oil, and if this is you, there are many great garlic-infused Olive Oils on the market. We get ours from a farmer at the farmer’s market, but I also love the Garlic Gold Olive Oil.
- Bone Broth. I have been asked numerous times by those with SIBO, “….but can I still brew a batch of bone broth with fresh garlic?” Some sources say brewing bone broth with garlic will affect SIBO patients. When I was first diagnosed, I had a fairly advanced form of SIBO. Even then, bone broth, infused with lots of garlic, never bothered me. I healed rapidly. This isn’t to say that no one will react to it, but like the two oils listed above, by the time you drink the broth, you’re really only getting garlic extract.
So what do you think? Garlic….yeah or neh? What has your experience with garlic been like?
p.s. Nutiva also came out with a Buttery Coconut Oil with Garlic that’s killer. It’s not real butter, and for those who can’t do dairy, it’s Vegan – and totally delicious.
You will heal. I will help.
I have found that I react badly to fresh garlic and to significant amounts of garlic powder. I recently cut out onions as well since I strongly suspect SIBO. The garlic was giving me nerve pain and severe abdominal cramping.
Hi – yes, well fresh garlic and onion and high FODMAP. If you have SIBO, you would react to them.
Thanks for the article. I have SIBO that mainly presents as very excessive flatulence upon waking. Going low FODMAP significantly lessened it. When I tried my first reintroduction, garlic, I noticed that on those three days I had even less flatulence the next morning, about half. My theory is that if my strains of gut bacteria are not ones that use fructan to cause fermentation then the garlic actually helps by killing off some of the gas producing bacteria. Unfortunately I have no way to test that theory so for now it’s just empirical data 🙂