Fermented Garlic: How to Make & Benefits

Fermented garlic is a powerhouse of flavor and nutrition. Not only does the fermentation process enhance the health benefits of garlic, but it also makes it easier to digest and milder in taste. Fermenting garlic increases its probiotic content, which is great for gut health, and enhances its natural immune-boosting properties. Here’s how to make fermented garlic and the amazing benefits you can expect from incorporating it into your diet.

How to Make Fermented Garlic:

Ingredients:

• 10-12 fresh garlic cloves (peeled)
• 1 cup of filtered water
• 1 tablespoon of sea salt (non-iodized, to encourage fermentation)

Equipment:

• A small glass jar with a lid (preferably with a fermentation airlock if you have one)

Instructions:

1. Prepare the Garlic:
   • Peel the garlic cloves. You can crush them lightly with the flat side of a knife to make peeling easier, but leave them whole for fermentation.
2. Make the Brine:
   • In a separate bowl, dissolve the sea salt in filtered water to create a brine solution.
3. Pack the Garlic into the Jar:
   • Place the peeled garlic cloves into your glass jar. Make sure to leave some space at the top for the brine and any expansion during fermentation.
4. Pour the Brine:
   • Pour the saltwater brine over the garlic, ensuring that all the garlic cloves are fully submerged. If any garlic floats to the top, use a fermentation weight or a small, clean object to keep them below the liquid surface. This prevents mold from forming.
5. Seal and Ferment:
   • Close the jar with the lid. If using a fermentation airlock, this will allow gases to escape while preventing air from entering, which ensures a proper anaerobic environment.
   • Place the jar in a cool, dark place (around 60-70°F or 16-21°C) for about 1-2 weeks. During fermentation, bubbles will form, and the brine may become cloudy—this is completely normal.
6. Check and Taste:
   • After one week, taste the garlic. If it’s tangy and the flavor is to your liking, it’s ready! If you prefer a stronger flavor, leave it for an additional week.
7. Store in the Refrigerator:
   • Once the garlic is fermented to your liking, transfer the jar to the refrigerator. The cold will slow the fermentation process and keep the garlic fresh for several months.

Benefits of Fermented Garlic:

1. Boosts Immune System
   • Garlic is well-known for its immune-boosting properties, thanks to its high content of sulfur compounds like allicin. Fermentation enhances these compounds, making them more bioavailable, which means your body can absorb them more easily. Regular consumption of fermented garlic may help strengthen your immune defenses.
2. Supports Gut Health
   • The fermentation process introduces beneficial bacteria (probiotics) into the garlic, which can improve digestion and support a healthy gut. These probiotics help balance the microbiome, aiding in better nutrient absorption and overall gut health.
3. Reduces Inflammation
   • Fermented garlic is rich in antioxidants that help reduce inflammation in the body. Chronic inflammation is linked to various health problems, including heart disease and arthritis, so incorporating fermented garlic into your diet can help lower inflammation levels.
4. Improves Heart Health
   • Regular consumption of garlic has been linked to reduced cholesterol levels and lower blood pressure. The enhanced bioavailability of fermented garlic’s active compounds makes it particularly effective at promoting cardiovascular health. It helps improve circulation and may reduce the risk of heart disease.
5. Boosts Energy and Detoxification
   • Garlic contains compounds that support detoxification, helping your liver and kidneys remove toxins from your body more efficiently. Fermented garlic is also easier to digest, meaning your body can access its energy-boosting nutrients more effectively.
6. Antibacterial and Antiviral Properties
   • Garlic has natural antibacterial and antiviral properties, and these effects are amplified in its fermented form. Consuming fermented garlic can help fight infections, including colds, flu, and other bacterial and viral illnesses.

How to Use Fermented Garlic:

• Salads and Dressings: Add fermented garlic to your salads, or blend it into dressings for a tangy kick.
• Smoothies and Juices: A small clove of fermented garlic in your smoothie can boost its nutritional value.
• Condiments: Mash fermented garlic into butter, dips, or spreads for extra flavor and health benefits.
• Cooking: Use fermented garlic in soups, stews, or stir-fries, but add it at the end of cooking to preserve its probiotic properties.

Conclusion:

Fermented garlic is a simple, nutrient-dense addition to your diet that brings a host of health benefits. From boosting immunity and improving heart health to supporting digestion, this flavorful ingredient is worth the minimal effort to make at home. Try adding fermented garlic to your meals and experience the powerful health boost it provides!