Garlic has long been considered a food with numerous health benefits. However, its sharp taste and strong odor can make it difficult to eat raw. If you find the pungent flavor of fresh garlic too strong, black garlic—with its soft texture and naturally sweet taste—may be a more appealing way to incorporate garlic into your diet.

How Is Black Garlic Made?

Black garlic is made by aging fresh garlic at temperatures of approximately 50–90°C (122–194°F) for 15–40 days. During this process, the sugars and amino acids in the garlic undergo a chemical reaction, causing the cloves to gradually turn from brown to black.

As the garlic ages, the compounds responsible for its characteristic pungent taste decrease, while its sweetness increases. The garlic also loses moisture, resulting in a soft, chewy texture.

Black garlic is often referred to as “fermented garlic,” but it differs from fermented foods such as yogurt, which are produced using microorganisms. Black garlic is primarily made through changes in the garlic caused by heat and humidity.

4 Potential Health Benefits of Black Garlic

Antioxidant Effects
Our bodies naturally produce free radicals during the process of generating energy. When excessive amounts of free radicals accumulate, they can damage cells. Antioxidant compounds found in black garlic, including polyphenols and flavonoids, may help reduce oxidative stress and protect cells from damage.

Potential Anticancer Effects
Organic sulfur compounds found in black garlic, including S-allyl cysteine (SAC) and S-allyl mercaptocysteine (SAMC), may inhibit the growth of cancer cells and promote apoptosis, or programmed cell death. These effects have been observed in studies involving various cancer cells, including colorectal, lung, stomach, liver, breast, and prostate cancer cells.

Liver Protection
Black garlic may also help protect the liver and reduce oxidative stress. It may increase the activity of antioxidant enzymes in the liver and help reduce lipid peroxidation. A study published in the international journal Food and Bioprocess Technology in 2025 reported that black garlic was associated with lower levels of enzymes related to liver damage and reduced cellular damage in liver tissue.

Weight and Body Fat Management
Black garlic has been suggested to help prevent the accumulation of body fat and support weight management. It may also help lower LDL (“bad”) cholesterol and triglycerides, which can negatively affect cardiovascular health, while potentially increasing HDL (“good”) cholesterol, which is beneficial for vascular health.

More Is Not Always Better

Consuming large amounts of black garlic at once may cause bloating, abdominal pain, nausea, or diarrhea. If you have a sensitive stomach, it is better to start with a small amount rather than consuming a large quantity right away.

People taking anticoagulant medications or those preparing for surgery should also exercise caution, as garlic consumption may affect the risk of bleeding.

Extra caution is needed when making black garlic at home. The National Collaborating Centre for Environmental Health (NCCEH) in Canada warns that using household rice cookers or slow cookers to make black garlic may pose food-safety concerns because maintaining a stable temperature can be difficult. If the preparation environment is not properly controlled, there may be a risk of Clostridium botulinum growth, which can cause food poisoning.

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