After sharing that she has been having white pumpkin juice or white petha juiceSoha Ali Khan has now revealed that she also consumes raw garlic on an empty stomach. “So for the past four weeks, I have been starting my mornings with a little bite of raw garlic. Why? Because this tiny clove is a powerhouse for immunity, gut health, inflammation, and overall balance. It’s ancient wisdom that still holds strong,” she said on Instagram.
Detailing how best to take it, Soha added: “I take one raw clove on an empty stomach, chew for as long as I can to activate the magic compound allicin (tell me your best time!) and then swallow with water. If you are not brave enough to chew, you can crush it and let it rest for ten minutes.”
It’s not for everyone — if you’re on blood thinners, have tummy sensitivity, or are planning surgery, always check with your doc first, she added.
“Yes, the garlic breath is real, but so are the benefits – so I suggest a good brushing of the teeth and a healthy dose of mouthwash after,” Soha concluded.
So, what happens to the body when you chew on a garlic clove on an empty stomach?
Garlic contains a compound called allicin, which is activated when the garlic is crushed or chopped. “This natural sulfur compound has anti-inflammatory, anti-microbial, anti-fungal, and antioxidant properties,” said consultant dietitian Garima Goyal.
Potential benefits over four weeks
Improved immunity
Regular consumption can enhance the body’s immune response – especially beneficial during seasonal changes and viral outbreaks.
Better gut health
Garlic acts as a prebiotic, feeding your good gut bacteria. Many users report reduced bloating and better digestion over weeks.
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Do you have garlic? (Photo: Getty Images/Thinkstock)
Blood pressure and cholesterol control
Studies suggest garlic can slightly reduce blood pressure and LDL cholesterol when consumed regularly.
Natural detox
Its sulfur compounds support liver detoxification pathways, helping the body flush out toxins.
Blood sugar support
It may improve insulin sensitivity and help regulate fasting glucose – a potential benefit for prediabetics.
But not for everyone
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While it may sound like a miracle food, raw garlic is not for everyone, stressed Goyal.
*People with acid reflux, gastritis, or IBS may experience worsened symptoms.
*It can increase the risk of bleeding in those on blood thinners (like aspirin or warfarin).
*Pregnant or lactating women should consult a doctor before starting raw garlic in medicinal amounts.
How to take it (safely)
*Crush 1 clove, leave it for 5–10 minutes (to activate allicin), and swallow with water.
*Do not chew if you’re sensitive to its pungency – this can irritate the stomach.
*Start with ½ clove if you’ve never had raw garlic before.
*Avoid pairing it with milk or tea right after – it reduces its absorption.
What to note?
Garlic is food – not medicine. Its benefits come with consistency and caution, Goyal said. “For those with lifestyle diseases like PCOS, fatty liver, or mild blood pressure fluctuations, it can support healing as part of a balanced diet. But it’s not a quick fix, and shouldn’t replace a personalised nutrition or medical plan. When in doubt, always consult your clinical dietitian,” said Goyal.
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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.