Garlic contains inulin and fructooligosaccharides (FOS) — powerful prebiotic fibres that your body cannot digest but your gut bacteria thrive on. Raw garlic is particularly potent, containing allicin — a sulphur compound with antimicrobial and anti-inflammatory properties. One of the most well-studied prebiotic foods in existence.
Why it matters
Feeds Beneficial Bacteria
Inulin in garlic is a direct fuel source for Bifidobacterium and Lactobacillus.
Antimicrobial Properties
Allicin inhibits the growth of harmful bacteria without damaging beneficial strains.
Reduces Blood Pressure
Regular garlic consumption is consistently linked to improved cardiovascular markers.
Anti-inflammatory
Multiple sulphur compounds in garlic reduce systemic inflammation across the body.
How to eat it
Crush a clove and leave it for 10 minutes before cooking — this activates the allicin. Add to dressings, stir-fries, soups, or roast whole bulbs and spread on sourdough. For maximum prebiotic benefit, eat some raw — chop finely and add to salads or hummus.
Studies show that garlic's fructooligosaccharides selectively feed Bifidobacterium and Lactobacillus — two of the most beneficial bacterial families in the human gut.
Source: Niness, Journal of Nutrition, 1999
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