Manuka Honey and Garlic: A Powerful Combination For Gut and Immune Support

January 19, 2026

Your digestive system doesn’t just break down food; it also plays a big role in immunity, energy, and how you feel day to day. If you’re looking for simple, natural ways to support your gut through food, Manuka honey and garlic can be a powerful (and tasty) pairing.

In this article, we’ll look at how Manuka honey may support digestive comfort, how garlic contributes to gut and immune support, and a few easy, everyday ways to enjoy Manuka honey and garlic together.

Simple Recipes to Incorporate Manuka Honey and Garlic into Your Wellness Routine

Manuka honey brings soothing, antimicrobial and antioxidant support, while garlic is rich in compounds that have been linked to gut health and natural immune defence. Put them together, and you get a simple, food-based way to back up the work your body is already doing. The best part? You don’t need fancy recipes or complicated prep to start using them.

Here are some simple, delicious ways to incorporate both ingredients into your diet:

Golden turmeric–spice Manuka honey & garlic tea

Reach for this golden turmeric–spice Manuka honey and garlic tea on chilly evenings or whenever you want a gentle gut- and immune-supportive boost. The original Manuka honey, spice and turmeric combo is already a go-to in natural wellness circles for soothing the throat and offering comfort during colds and flus. 

When you add garlic into the mix, you layer in extra immune and antimicrobial support thanks to its sulfur-rich compounds, perfect for those who are brave enough to lean into the flavour for a little more functional “oomph” in their cup.

You’ll need

• 1 small garlic clove, lightly crushed (rest 10 min)

• ¼ tsp ground turmeric or ½ tsp freshly grated turmeric

• 1 small cinnamon stick or ¼ tsp ground cinnamon

• 2 green cardamom pods, lightly cracked

• Pinch black pepper (helps the spices bloom)

• 1–2 tsp Manuka honey

• 1 cup (240 ml) water

• Optional: ½ tsp coconut oil (adds body)

Steps

1. In a small pot, simmer water with turmeric, cinnamon, cardamom, and black pepper for 5 minutes.

2. Take off heat; add crushed garlic and steep 2 minutes.

3. Strain into a mug. Stir in honey (and coconut oil, if using).

Warm Manuka honey & garlic broth

Add a small amount of freshly crushed garlic to warm (not boiling) vegetable or chicken broth, then stir in a spoon of Manuka honey once it’s cooled slightly. Sip slowly as a gentle, savoury drink.

You’ll need

• 1 cup (240 ml) vegetable or chicken broth

• 1 small garlic clove, lightly crushed (not minced)

• 1–2 tsp Manuka honey (start with 1 tsp; add more to taste)

• Pinch of salt and black pepper, to taste

• Optional: 2–3 thin ginger slices, a squeeze of lemon, a pinch of chili flakes or turmeric

Steps (5 minutes)

1. Warm the broth in a small pot until steaming (not boiling).

2. Take off the heat. 

3. Add the crushed garlic (and ginger, if using). Cover and steep 2–3 minutes.

4. Once the broth is comfortably hot, not scalding, stir in the honey. 

5. Season with salt, pepper, and a little lemon if you like.

6. Strain if you want a clearer sip. Serve warm.

Everyday salad or grain-bowl dressing

Whisk together olive oil, lemon juice, a little finely minced garlic, and Manuka honey. This makes a flavourful dressing for salads, quinoa bowls, or roasted vegetables, bringing fibre, healthy fats, and your honey–garlic duo together in one place.

You’ll need

• 3 Tbsp (45 ml) extra‑virgin olive oil

• 1 Tbsp (15 ml) fresh lemon juice (or apple cider vinegar)

• ½ small garlic clove, finely minced or grated

• ½–1 tsp Manuka honey

• ¼ tsp Dijon mustard (optional, helps emulsify)

• ¼ tsp fine salt + a few grinds black pepper

Steps (3 minutes)

1. In a bowl, whisk lemon juice, honey, garlic, salt, pepper (and Dijon, if using).

2. Slowly whisk in the olive oil until slightly thickened. Taste and adjust honey/acid/salt.

3. Use on leafy salads, grain bowls (quinoa, farro), or roasted veg.

Ratio to remember
3 parts oil : 1 part acid, then ½–1 tsp honey per Tbsp acid, plus a little fresh garlic.

Make it yours

• Creamier: whisk in 1 Tbsp yogurt or tahini.

• Herby: add 1 Tbsp chopped parsley/dill/chives.

• For longer storage: make the dressing without fresh garlic; add the garlic right before serving.

Roasted veggie or protein glaze

Toss vegetables or your choice of protein with oil, salt, and garlic first. Roast until nearly done, then brush with a mixture of Manuka honey and a splash of lemon or vinegar for the final few minutes. Adding the honey at the end helps avoid burning and keeps more of its delicate properties intact.

Base roast (1lb (450 g) vegetables or  lb (450 g) protein) - 

Whisk together and toss with the vegetables or protein

• 1 Tbsp white miso paste

• 1 tsp soy sauce or tamari

• 1 tsp lemon zest + 1 Tbsp lemon juice

• 1–2 Tbsp oil

• 2 garlic cloves, smashed

• ¾ tsp kosher salt + black pepper

• 1 tsp smoked paprika

• ½ tsp ground coriander

• ¼ tsp red pepper flakes (or gochugaru)

• 1 tsp grated fresh ginger (optional but great)

• 1 tsp Manuka honey (optional; helps caramelization)

• 2 Tbsp chopped soft herbs to finish (parsley, cilantro, dill)

• Optional: a tiny pinch (⅛ tsp) MSG or 1 tsp nutritional yeast for extra umami

Bake at 425°F/220°C on a lined sheet pan.

When nearly done, brush generously with the honey glaze and return to the oven for 3–5 minutes to gloss and lightly caramelize. Finish with a squeeze of lemon and any pan juices.

Manuka Honey Glaze (Whisk together)

• 2 Tbsp Manuka honey

• 1 Tbsp lemon juice or apple cider vinegar

• 1 tsp soy sauce or tamari (optional, adds savoriness)

• Pinch chili flakes (optional)

• 1 Tbsp white miso

• ¼ tsp smoked paprika

• 1 Tbsp olive oil

For safety, it’s best to prepare garlic-and-honey mixtures fresh or store them in the fridge and use them within a short time. Long‑term storage of garlic in low‑oxygen, room‑temperature environments (like oils or honey) is not recommended; for specific guidance, follow your local food‑safety recommendations.

Manuka Honey Benefits for Gut Health and Immune Support

Manuka honey is more than a sweetener. Thanks to its naturally occurring methylglyoxal (MGO) and other bioactive compounds, it has been widely studied for its antimicrobial, antioxidant and anti-inflammatory activity. 

What does this mean for you? Studies suggest these properties can help support your gut health and digestive comfort, while gently supporting your immune system. (Johnston et al., 2018; Tomblin et al., 2014).

Research suggests that Manuka honey could:

• Act as a prebiotic - Honey (including Manuka and other monofloral types) contains non-digestible oligosaccharides. In vitro, animal and early human work shows that certain honeys can stimulate beneficial genera such as Lactobacillus and Bifidobacterium and exhibit prebiotic activity (Schell et al., 2022; de Melo et al., 2020).
  

• Support Balance between “good” and “bad” microbes in the digestive tract - By promoting the growth of beneficial bacteria and, in some cases, reducing levels of potentially harmful or infection-associated species, honey with documented bioactivity has been shown to shift gut microbial communities toward a more favourable profile in experimental and pilot human studies (Schell et al., 2022; Asghar et al., 2024).
  

• Help calm local inflammation in the gut lining - In animal models of colitis and other gastrointestinal inflammation, Manuka and other New Zealand honeys have been shown to reduce inflammatory markers and tissue damage in the colon, likely via combined antioxidant and anti-inflammatory mechanisms (Prakash et al., 2008; Tomblin et al., 2014; Ranneh et al., 2021).

• Support wound healing in the digestive tract – Manuka honey's methylglyoxal (MGO) and other bioactive compounds have been shown in research to promote tissue repair and help maintain the integrity of the gut lining, which may support healing of gastric ulcers and other digestive tissue damage (Almasaudi et al., 2016; Najafi et al., 2022).

• Provide antimicrobial support against digestive pathogens – Studies demonstrate that Manuka honey's unique compounds can inhibit the growth of harmful bacteria in the digestive system, including Helicobacter pylori (associated with ulcers) and Clostridium difficile, while being gentler on beneficial bacteria (Manley-Harris & Henle, 2023; Tsang et al., 2017).

Learn more about Manuka Honey’s Benefits for Digestive Health.

Garlic as a Gut-Friendly Ingredient 

Garlic has earned its place in kitchens and wellness traditions around the world for thousands of years, and modern research is helping us understand why. This pungent bulb contains a fascinating array of sulfur-based compounds that form when garlic is crushed or chopped, creating its distinctive aroma and potent biological activity. (Lawson & Hunsaker, 2018; Borlinghaus et al., 2014).

Studies have shown that these naturally occurring compounds may support digestive health (Capasso, 2013), help maintain a balanced gut microbiome (Ried et al., 2016; Chiavarini et al., 2016), and provide antimicrobial properties that complement your body's natural defenses (Ankri & Mirelman, 1999; Reuter et al., 1996).

Here’s what the research indicates about how garlic could benefit your gut and immune system:

• Feed beneficial gut bacteria – Garlic contains fructans and inulin-type organosulfur compounds that nourish helpful microbes in your digestive system, helping support a thriving, diverse microbiome and overall digestive health (Ried et al., 2016; Capasso, 2013).

• Help maintain a healthy microbial balance – Allicin and other sulfur compounds demonstrate selective antimicrobial activity, working to keep your digestive system's microbial community in balance by targeting harmful bacteria while supporting beneficial strains (Ankri & Mirelman, 1999; Borlinghaus et al., 2014).

• Support a healthy inflammatory response – Diallyl disulfide (DADS) and S-allyl cysteine (SAC) have been shown to modulate inflammatory pathways in the digestive tract and throughout the body, potentially helping manage inflammation and support digestive comfort (Trio et al., 2014; Lee et al., 2012).

• Provide antioxidant protection for cells – S-allyl cysteine and other aged garlic compounds neutralize harmful free radicals, helping protect cells from oxidative stress and supporting liver and immune function (Colín-González et al., 2012; Borek, 2006).

• Support the body's natural immune defenses – Garlic's antimicrobial compounds, particularly allicin and ajoene, demonstrate activity against bacteria, viruses, and fungi, helping strengthen the body's ability to defend against harmful pathogens (Reuter et al., 1996; Ankri & Mirelman, 1999).

• Help maintain healthy cardiovascular function – Organosulfur compounds in garlic may support healthy blood lipid levels and promote cardiovascular wellness through multiple protective mechanisms (Chan et al., 2013; Ried et al., 2013).

For many people, small amounts of garlic in meals can be a helpful part of a gut‑supportive diet. However, some individuals, especially those following a low‑FODMAP approach or with very sensitive digestion, may find garlic triggers discomfort. If that sounds like you, it’s worth talking with a healthcare professional or dietitian about what’s right for your situation.

Choosing the Right Manuka Honey for Digestive Health Routines

When you’re using Manuka honey with gut health in mind, the MGO number on the label tells you how much methylglyoxal is present in milligrams per kilogram of honey; the higher the number, the higher the concentration of this key compound.

As a simple guide:

• MGO 350+ – Mid‑activity Manuka honey, ideal for everyday wellness. This is the one to reach for daily spoonfuls, drizzling over yoghurt or toast, or stirring into warm drinks as a regular part of your routine.
  

• MGO 550+ – A high‑activity honey for times when you’d like a step up in support, for example, during cold and flu season or when you’re focusing more closely on digestive and immune health.
  

• MGO 830+– Ultra‑high‑activity, most potent Manuka honey. Often chosen for shorter, more focused routines when people want the strongest level of support.

The “best” choice will depend on your goals, sensitivity, and budget. What matters most is using a genuine, well‑tested Manuka honey consistently as part of a broader gut‑supportive lifestyle.

Putting It All Together

Manuka honey and garlic aren’t miracle cures. Still, they can be flavourful allies in a gut‑friendly diet, especially when combined with plenty of plants, fibre, rest, and movement.

If you’re experiencing ongoing digestive symptoms or have a diagnosed condition, it’s always wise to check in with a healthcare professional. With the right guidance, this simple kitchen duo can become a gentle, enjoyable part of how you care for your gut every day.

To learn more about how Manuka honey may support the body, from immune support to gut health, you can also explore What is Manuka Honey? + 7 Incredible Benefits.