Garlic has been in use in cuisines around the world for generations -- at least since construction of the Egyptian pyramids, according to the University of Maryland Medical Center. Garlic contains many compounds that can contribute to your health by lowering blood cholesterol levels, controlling blood pressure and improving the function of your immune system. However, despite its many health properties, some people cannot tolerate garlic very well and may experience bloating, stomach pain, gas and diarrhea after eating it.
Gastrointestinal Troubles
If you experience stomach pain or gas for more than a few days, consult your doctor to identify the cause of your gastrointestinal issues. If he rules out infections and other health problems, it is possible that your symptoms relate to some food intolerances, especially if accompanied by other symptoms usually associated with irritable bowel syndrome, or IBS. These symptoms include abdominal bloating, cramping, diarrhea, constipation or alternating bouts of diarrhea and constipation. Many foods can induce these symptoms and garlic is one of them.
Garlic
Garlic is rich in fructans, a molecule made of a chain of glucose poorly absorbed in some people. If you have trouble digesting and absorbing fructans, this short-chain carbohydrate ferments in your intestines, causing gas and stomach pain. If you suspect some foods might be responsible for your gastrointestinal symptoms, consult a registered dietitian specializing in food intolerances to help with an elimination diet and establish the culprit in your IBS-like symptoms.
Fructans
Garlic is not the only source of fructans. If you experience gas, stomach pain and gastrointestinal problems when eating garlic, it is very likely that other fructan-rich foods may pose a problem for you. Onions of all types, pistachios, artichokes, peaches, watermelon, rye, wheat and inulin are all big sources of fructans in the American diet, according to the "The Low FODMAP Diet -- Reducing Poorly Absorbed Sugars to Control Gastrointestinal Symptoms," published by the Eastern Health Clinical School of Monash University in 2010. Notice if you have any reactions to these other fructan-containing foods. The easiest way to track this is to keep a journal and note of all the foods you eat every day along with your symptoms and information about your bowel movements. This will help you identify if other foods are causing your stomach pain and gas.
Eliminating Garlic
If you believe that garlic contributes to your stomach pain and gas, eliminate it from your diet. Avoid garlic salt and garlic powder as well. When grocery shopping, read all food labels to ensure they are free of garlic-containing ingredients. Be suspicious of broths, soups, sauces, frozen entrees and other savory processed foods. Try making your own with the ingredients and seasonings you tolerate to prevent stomach pain and gas and regularize your bowel movements.
References
- University of Maryland Medical Center: Garlic
- "Journal of Gastroenterology & Hepatology"; Evidence-Based Dietary Management of Functional Gastrointestinal Symptoms: The FODMAP Approach; Peter R Gibson and Susan J Shepherd; 2010
- "IBS-free at Last!: A Revolutionary, New Step-by-Step Method for Those Who Have Tried Everything. Control IBS Symptoms by Limiting FODMAPS Carbohydrates in Your Diet"; Patsy Catsos; 2009
- "The Low FODMAP Diet -- Reducing Poorly Absorbed Sugars to Control Gastrointestinal Symptoms"; Eastern Health Clinical School - Monash University; 2010
