You’ve probably heard that gut health is crucial for overall wellness—especially with the alarming rise in colon cancer cases among younger adults. But did you know that one simple beverage, backed by emerging science, could help support your digestive system and even improve your sleep?
According to gastroenterologist Dr. Joseph Salhab, drinking tart cherry juice daily is one of the easiest habits you can adopt for better gut health. This isn’t just another fleeting wellness trend—research suggests it may have real, lasting benefits.
Key Takeaways
- Tart cherry juice is rich in anti-inflammatory compounds, making it a powerful ally for your gut.
- Daily consumption may lower colon cancer risk, based on promising early research.
- Choose Montmorency cherries for the highest concentration of beneficial compounds.
- Improves sleep quality naturally thanks to its melatonin content.
- Only a small serving is needed—about a quarter cup mixed with water.
Why Your Gut Will Love Tart Cherry Juice
Tart cherry juice is packed with anthocyanins and polyphenols—plant compounds that feed your beneficial gut bacteria. When these bacteria thrive, they produce anti-inflammatory metabolites that help calm your digestive system.
In a recent study, people with ulcerative colitis who drank tart cherry juice twice daily experienced a 40% reduction in calprotectin, a marker of gut inflammation. While more research is needed, these findings are promising for anyone struggling with digestive issues.
The Can.cer-Fighting Potential
Here’s where things get even more interesting: scientists have found that anthocyanins in tart cherries may help inhibit tumor development and slow the growth of cancer cells in lab studies.
While human clinical trials are still in early stages, this suggests tart cherry juice could play a preventive role in colon health—a major consideration given the increasing rates of colon cancer in younger adults.
How to Add It to Your Routine
Not all tart cherry juices are created equal. Dr. Salhab recommends choosing pure Montmorency tart cherry juice—the kind that’s not from concentrate and contains no added sugars.
How to drink it:
- Mix ¼ cup of pure juice with ½ cup of water (or more, to taste).
- Enjoy any time of day—many prefer drinking it in the evening (for reasons you’ll see below).
- Be consistent! Benefits build up over time.
Bonus Benefit: Better Sleep
Struggling with sleep? Tart cherry juice might help. It naturally contains melatonin, the hormone that regulates sleep cycles, as well as tryptophan, an amino acid that promotes relaxation.
In one study, adults over 50 who drank Montmorency tart cherry juice slept an average of 84 minutes longer per night and reported improved sleep quality.
Where to Find It
You can find Montmorency tart cherry juice at most health food stores, online retailers, and even many regular supermarkets. Interestingly, over 94% of tart cherries in the U.S. are grown domestically, mostly in Michigan—so choosing this juice also supports local agriculture.
Final Thoughts
Tart cherry juice is more than a refreshing drink—it’s a science-backed addition to your wellness routine. From supporting gut health to possibly lowering colon cancer risk and improving sleep, this simple habit may have a big impact over time.
Just remember: while early studies are promising, tart cherry juice is not a cure or a replacement for medical treatment. Always talk to your doctor before starting any new dietary intervention, especially if you have an existing health condition.