Constipation is one of the most common digestive problems that many people experience during their lifetime. **Improper diet, inactivity, stress and even taking some medicines can cause this problem**. In recent years, attention has been paid to natural remedies for constipation, and one of the most popular foods in this field is **black garlic**. Black garlic, which is obtained by fermenting fresh garlic, not only has a milder and more pleasant taste than regular garlic, but it is also rich in antioxidants, sulfur compounds and active substances that help improve the functioning of the digestive system. Research has shown that regular consumption of black garlic can regulate bowel movements and reduce constipation naturally. In this article, we will examine the properties of black garlic for constipation, the methods of using it correctly, and the points you should know. What is black garlic? Black garlic is a product obtained from **long-term fermentation of fresh garlic** under special conditions. **In this process, garlic cloves are kept at a temperature of about 60 to 90 degrees Celsius and controlled humidity for several weeks to several months**. During this period, natural chemical reactions such as **Millard's reaction** occur and cause the white color of garlic to change to black, its texture becomes soft and jelly, and it acquires a sweet and mellow taste. Benefits of black garlic for constipation Black garlic is one of the best natural remedies for digestive problems, especially constipation. The fermentation process increases its beneficial compounds and makes it easier for the body to digest. These characteristics have made black garlic play an effective role in regulating intestinal function and improving digestive movements. Regulating bowel movements: The compounds in black garlic stimulate the peristaltic movements of the intestines and help regular emptying. ** Softening stool: ** Black garlic has natural laxative properties and softens stool by absorbing water in the intestine. - Strengthening the intestinal microbiome: Fermenting substances in black garlic increase beneficial intestinal bacteria and establish microbial balance. Reducing intestinal inflammation: The anti-inflammatory properties of black garlic can reduce mild intestinal inflammation, which is one of the causes of chronic constipation. **Improving digestion and absorption of food:** Regular consumption of black garlic makes the digestion process better and the digestive system works more easily. - **Reducing stress and improving intestinal nerve function:** Strong antioxidants of black garlic protect intestinal nerve cells and reduce oxidative stress. All in all, black garlic is a natural and harmless option for people looking for a healthy way to relieve constipation. Fermented compounds, mild laxative properties and its positive effect on intestinal health make its regular and balanced consumption help to improve digestion. Of course, to achieve the best results, it is better to use black garlic with a high-fiber diet and adequate water intake. How is black garlic prepared? Contrary to its name, black garlic is not a separate plant, but it is obtained from **ordinary white garlic**, which undergoes a **natural and long-term fermentation** process. In this process, fresh garlic cloves are kept under **controlled temperature and humidity** conditions: - 🔹 **Temperature:** About 60 to 90 degrees Celsius - 🔹 **Humidity:** between 70 and 90 percent - **Duration:** 3 to 8 weeks (sometimes more, depending on the production method) During this period, chemical reactions, especially Maillard Reaction, occur; The same reaction that causes bread to brown or sugar to caramelize. These reactions change the white color of garlic to black, make its texture soft and jelly, and give it a sweet and mellow taste. Preparation steps of black garlic Black garlic is actually the same white garlic that is kept during a **natural fermentation** process at controlled temperature and humidity for several weeks to several months. During this time, the color of garlic changes, its texture becomes soft and its taste is sweet and mild. This process consists of several simple but time-consuming steps, which are explained below. ✅ **1. Choosing fresh and healthy garlic: ** The garlic cloves must be completely healthy, without damage or mold, so that the final quality of the product remains high. 2. **Cleaning and preparation**: Without removing the skin, the garlic is placed cleanly and neatly in the fermentation chamber or device. 3. **Setting temperature and humidity**: Temperature: about 60 to 90 degrees Celsius and humidity: 70 to 90 percent. These constant conditions must be maintained for several weeks to several months. 4. **Long-term fermentation**: Garlic remains in this state between 30 and 90 days (and sometimes more). At this time, chemical reactions such as **Millard** occur, which change the color, taste and texture of garlic. 5. Change in color and texture: At the end of the process, the color of the beans will be completely black, they will have a soft and jelly texture, and their taste will change from spicy to sweet and mellow, similar to dates or grape juice. 6. **Ready to use**: Black garlic is now ready to use without the need for additives or preservatives and can be used in cooking or as a healthy food supplement. Ultimately, the process of preparing black garlic depends more on **time and controlled conditions** than anything else. Contrary to popular belief, no chemical additives or preservatives are used in this process, and all changes are the result of natural reactions within the garlic itself. This feature has made black garlic known as a **completely natural and healthy product**, which, in addition to its different and pleasant taste, also has special healing properties. Properties of black garlic Due to the **long-term fermentation** process, black garlic not only has a milder taste and a lighter smell than raw garlic, but its healing properties are also multiplied. During this process, a large amount of **antioxidants, polyphenols and sulfur compounds** in garlic increases, which help the health of the digestive system, cardiovascular system, immune system and even prevention of chronic diseases. For this reason, black garlic is known as one and has found a special place in traditional medicine and scientific research. - Improve digestive health and help relieve constipation - Strengthening beneficial intestinal bacteria and improving food digestion - Strengthening the immune system and increasing body resistance - Reducing bad cholesterol (LDL) and increasing good cholesterol (HDL) - Reducing blood pressure and improving blood circulation - Anti-cancer properties due to antioxidants and sulfur compounds - Increase energy and reduce daily fatigue - Help detoxification and improve liver function - Regulating blood sugar and improving insulin sensitivity - Anti-inflammatory properties and reducing chronic pain - Slowing down the skin aging process and improving general health All in all, black garlic is not just a tasty food, but a **natural and multifunctional supplement** for maintaining body health. From improving digestion and relieving constipation to strengthening the heart, immune system and even preventing chronic diseases, they are all part of the amazing benefits of this food. Its regular and balanced consumption can contribute to a healthy and energetic lifestyle. The best ways to use black garlic Black garlic has a sweet and mellow taste, and unlike raw garlic, it does not have a pungent smell; For this reason, it is much easier to use. To take advantage of its amazing properties, it can be included in the daily diet in several different ways: - **Direct consumption:** The simplest and most common method is to eat a few cloves of black garlic during the day (usually 1 to 3 cloves). - 🔸 **Along with warm water or tea:** Some people take black garlic in the morning on an empty stomach with warm water or herbal teas to improve its digestion and absorption. - 🔸 **Adding to salads and foods:** Black garlic can be crushed or crushed and added to salads, soups, sauces or cooked foods. In addition to increasing the nutritional value, this gives a special taste to the food. - 🔸 **In the form of powder or extract:** In the market, black garlic powder or capsule supplements are also available, which is considered a suitable option for people who do not like its direct consumption. - **Along with natural honey:** The combination of black garlic and honey is an energetic and strengthening combination that is both useful for the digestive system and helps to strengthen the immune system. Black garlic is a healthy and versatile food that can be easily included in the daily diet. Either directly, with food or even as a supplement, its regular and balanced consumption can help improve digestion, relieve constipation and strengthen the general health of the body. It is important to choose black garlic according to your needs and lifestyle to get the best results. How much black garlic should we use to cure constipation? To get rid of constipation, it is usually enough to consume 1 to 3 cloves of black garlic daily. **The best time to take it is in the morning, fasting or before the main meals, so that it will be more effective. If you are using it for the first time, it is better to start with a small amount and increase gradually. At the same time, excessive consumption (more than 5 pills per day) is not recommended**, as it can cause heartburn or digestive problems. Drinking enough water and having a high-fiber diet along with black garlic will multiply its effect in relieving constipation. Is black garlic a definitive cure for constipation? **No, black garlic is not a definitive cure for constipation. This food item can help reduce constipation with its natural laxative properties, strengthening beneficial intestinal bacteria and improving digestive movements**, but the main causes of constipation such as lack of fiber, drinking less water, inactivity or medical problems must be addressed. As a result, black garlic works more as a **natural** method and works best when taken in conjunction with a healthy lifestyle. For whom is black garlic harmful? Although black garlic is a natural food with many properties, its consumption is not safe for all people. Some people should be careful in consuming it or even avoid eating it: - 🔴 **People with low blood pressure:** Black garlic can lower blood pressure and become a problem for those who have low blood pressure naturally. - 🔴 **People with special digestive problems:** Those who have stomach ulcers, severe reflux or sensitive stomach, may experience burning or discomfort after consuming black garlic. - 🔴 **Hepatic or kidney patients:** Excessive consumption of black garlic can put extra pressure on the liver and kidneys. - 🔴 **People taking blood thinners (such as warfarin):** Black garlic compounds can enhance the effect of anticoagulants and increase the risk of bleeding. - 🔴 **Pregnant and lactating women:** It is not recommended to consume a lot of black garlic during this period, except with the doctor's opinion. - 🔴 **People allergic to garlic:** Although black garlic is milder, if you are allergic to raw garlic, consuming it can cause an allergic reaction. Black garlic is a healthy and nutritious food, but like any other food, it may have limitations for some people. Knowing your physical condition and consulting a doctor, especially if you have underlying diseases or are taking medication, is the best way to safely benefit from the benefits of this valuable substance. **Consequences of excessive use of black garlic** Consuming too much black garlic can cause problems for the body instead of benefits. Eating too much of this substance may cause heartache, stomach bloating and diarrhea, because its laxative effect increases in large quantities. Also, black garlic can lower blood pressure too much and increase the risk of bleeding in people taking blood thinners. Its high consumption creates an additional burden on the liver and kidneys and can even cause bad breath or body odor. Therefore, observing **moderation** in consumption (usually 1 to 3 capsules per day) is the best way to benefit from the properties of black garlic without side effects. All in all, black garlic is a valuable food with many properties, but as we have seen, excessive consumption of it can have unpleasant consequences. The best way is to consume it in moderation (1 to 3 pills per day) so that the body can benefit from its benefits and avoid possible side effects. Summary Black garlic is the result of natural fermentation of fresh garlic, which has a higher nutritional value and a milder taste than normal garlic. This substance is especially effective in improving constipation; Because it regulates bowel movements, softens stool and strengthens intestinal microbial health. Despite this, it is not considered a definitive treatment for constipation and should be used along with a high-fiber diet, drinking enough water, and physical activity. Moderate consumption (1 to 3 pills per day) is safe, but too much can cause problems such as heartache, diarrhea or low blood pressure. Therefore, black garlic is a natural and effective choice to reduce constipation and improve the overall health of the body, provided that it is consumed with awareness and in moderation.