- Tart cherry juice is rich in antioxidants, may lower CRP levels and support sleep health.
- Research A diet rich in fiber, omega-3s, polyphenols and probiotics can also help lower inflammation.
- Regular exercise, stress management and quitting or minimizing smoking and alcohol can also help.
Tart cherry juice is a perfect example: packed with antioxidants, it may help reduce chronic inflammation, lower oxidative stress, and even support better sleep, a key factor in keeping inflammation in check. Small, consistent choices like this can make a meaningful difference for your health, one sip at a time.
Inflammation is more than a buzzword; it’s a health issue affecting millions. In the U.S., roughly 60% of adults live with at least one chronic condition related to inflammation. On a global level, chronic inflammatory diseases like heart disease, diabetes, cancer and obesity contribute to three out of five deaths each year.
This may sound startling, but there is good news. You can take action today with your diet and lifestyle choices. Toby Amidor, M.S., RD, shares, “While no single food will eliminate inflammation, a well-balanced, varied diet provides nutrients that help fight it.”
And that goes for drinks, too. In fact, nutrition experts share that tart cherry juice is a kitchen staple for this reason. Tart cherry juice is backed by research for its potential to reduce chronic, low-grade inflammation., Keep reading to discover why this small, vibrant juice packs a big punch and how it can help support your body’s natural defenses.
How Tart Cherry Juice May Help Reduce Inflammation
It’s Chock-full of Antioxidants
Can’t see through your glass of tart cherry juice? That’s a good sign, says Maggie Moon, M.S., RD. That deep, vibrant color comes from a powerful load of antioxidants. These compounds, made up of various phytonutrients, help neutralize “bad guys” in the body, known as free radicals, before they can cause damage.
Tart cherry juice delivers antioxidants in spades. Moon explains, “Tart cherry juice has high anti-inflammatory and antioxidant potential thanks to bioactive compounds like anthocyanins, polyphenols, vitamins, beta-carotene, ellagic acid and chlorogenic acid.” With this nutrient-rich profile, it’s no wonder studies show tart cherry juice offers strong protection against inflammation and oxidative stress., “For example,” Moon adds, “anthocyanins alone are powerful antioxidants that can neutralize DNA-damaging free radicals through multiple pathways and help slow the activation of inflammatory genes.”
It Helps Reduce C-Reactive Protein Levels
C-reactive protein (CRP) is a protein produced by the liver when there’s inflammation in the body. Keeping CRP levels low is important for managing chronic inflammation. Research shows that tart cherry juice may help reduce CRP when consumed regularly and in the right amounts.
For example, one study found that for every 30-milliliter increase (about 1 fluid ounce) in tart cherry juice intake, CRP decreased by 0.19 mg/L. Other studies have found similar results, potentially because tart cherry juice helps lower pro-inflammatory signals before they trigger the liver to produce CRP and because its antioxidants reduce overall oxidative stress., While these findings are promising, more human clinical trials are needed to fully understand the effect.
It May Improve Sleep Health
Research shows that people who struggle to get quality sleep are at higher risk for immune issues and chronic inflammatory diseases. This isn’t due to a single factor, but rather a combination of ways your body is affected when it doesn’t get enough rest, repair and rejuvenation. Think about the last time you ran on just a few hours of sleep… how were your food choices the next day? Studies show you’re more likely to reach for less nutrient-dense options, which over time can contribute to inflammation.
The bright side? Tart cherry juice may help. This antioxidant-rich drink not only delivers anthocyanins that support lower inflammation, but it also contains melatonin, a hormone that helps regulate your natural sleep-wake cycle. Some studies have shown that consuming tart cherry juice can improve sleep quality, though more research is needed to determine optimal doses.
Nutrients to Focus on to Reduce Inflammation
There’s a reason nutrition experts encourage patients to “eat the rainbow”. That rainbow is full of inflammation-lowering nutrients that can help support better health. Moon writes, “The usual suspects of essential nutrients from foods we’re underconsuming like fruits, vegetables, whole grains, beans, nuts and seafood, can help lower inflammation, but there are a couple under-appreciated players as well.” Use this list to help guide your dietary choices to increase intakes of foods that pack these nutrients.
- Dietary Fiber: Fiber helps lower inflammation by feeding the good gut bacteria, which produce important compounds that keep the microbiome healthy and happy, in turn supporting immune health and lowering chronic inflammation. Eating more fruits, vegetables, whole grains and plant-proteins, like beans, legumes and lentils, are simple ways to increase your dietary fiber intake.
- Omega-3 Fatty Acids: All-stars in this fatty acid group, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), have been shown to lower inflammation by interacting with compounds that fuel the inflammatory process. Eating more fatty fish, like anchovies, salmon, herring, mackerel, and sardines is a great way to get more in the diet, but also if those aren’t common foods for you, a supplement can help too.
- Polyphenols: These gems consist of a large category of plant bioactives with outstanding antioxidant and anti-inflammatory properties, notes Moon. Research suggests U.S. adults who consume more total flavonoids have fewer signs of inflammation. Adding more colorful produce to your meals, like purple potatoes, red beets, wild blueberries, and dark leafy greens will help you reap more of these in your diet.
- Probiotics: These fermented foods help support the health of your microbiome, in turn lowering inflammation. You’ll find these in foods like yogurt and kefir, sauerkraut and kimchi, as well as kombucha and supplemental form. Be sure to look for “live and active cultures” on the container to ensure live cultures are present.
Other Strategies to Reduce Inflammation
Diet and lifestyle go hand in hand when lowering inflammation. Moon shares, “Your personal ecosystem can go a long way to lower your inflammatory load, which includes anti-inflammatory foods, stress management, regular moderate movement, good quality sleep and not smoking or drinking.” Consider these other strategies to help manage inflammation for the long haul.
- Eat more fruits and vegetables. The more, the merrier here. Consider stocking up on frozen, fresh, and dried fruits and vegetables prepared without added sugars and seasonings to help increase your daily intakes of these anti-inflammatory foods.
- Minimize inflammatory foods. Foods high in added sugars, sodium and preservatives, like packaged sweet treats, fried foods and processed meats, can increase inflammation.
- Drink alcohol in moderation (if at all). Alcohol is a known carcinogen. While no alcohol is the best practice for lowering inflammation, if you do enjoy a drink on occasion, keep it to one portion.
- Incorporate movement daily. Regular physical activity can help lower low-grade inflammation. Find a form of movement you enjoy and log it daily for at least 22-minutes to meet the 150-minutes of weekly physical activity recommended.
- Focus on stress-management. Stress impacts inflammation through interacting with your gut-brain axis. Tune into your stress and find healthy coping mechanisms to use as an outlet. Meditation, journaling, fitness, and therapy are great options.
Our Expert Take
Inflammation doesn’t have to control your life. By leaning into diet and lifestyle strategies, you can support your health and manage chronic inflammation over the long term. As Moon explains, “Food has the power to help or harm our health on a fundamental level, which is what managing chronic low-grade inflammation is all about.”
Tart cherry juice is a perfect example: packed with antioxidants, it may help reduce chronic inflammation, lower oxidative stress, and even support better sleep, a key factor in keeping inflammation in check. Small, consistent choices like this can make a meaningful difference for your health, one sip at a time.
