Are cherries an inflammatory food? The science behind this antioxidant-rich fruit

December 14, 2025 •

3 min read

According to a 2018 review published in the journal Nutrients, consuming sweet or tart cherries can decrease markers for oxidative stress and inflammation in the body. So, are cherries an inflammatory food? The scientific consensus and clinical evidence point to the contrary: cherries are a powerful anti-inflammatory tool.

Quick Summary

Cherries are rich in antioxidants and anti-inflammatory compounds like anthocyanins and polyphenols, which help reduce inflammation and oxidative stress. Research supports their benefits for conditions such as gout, arthritis, and exercise-induced muscle soreness.

Key Points

Anti-Inflammatory Action: Cherries are rich in anti-inflammatory compounds like anthocyanins and polyphenols, making them beneficial, not inflammatory.
Powerful Antioxidants: The deep red pigment in cherries comes from potent antioxidants that combat cellular damage and oxidative stress linked to chronic diseases.
Relief for Gout and Arthritis: Regular consumption of cherries or cherry juice can help lower uric acid levels and ease joint pain associated with gout and osteoarthritis.
Supports Exercise Recovery: Tart cherry juice has been scientifically shown to reduce muscle soreness and accelerate recovery after intense physical activity.
Cardiovascular Benefits: By fighting inflammation and oxidative stress, cherries help protect against heart disease and support a healthy cardiovascular system.
Low Glycemic Impact: Despite containing natural sugars, cherries have a low glycemic index, making them a healthy option for managing blood sugar levels.
Dietary Versatility: Cherries can be easily incorporated into many dishes and drinks, whether fresh, frozen, or juiced, to reap their anti-inflammatory rewards.

The Anti-Inflammatory Powerhouse: What Makes Cherries Effective?

Inflammation is a natural bodily response, but chronic, low-grade inflammation is linked to numerous health issues, including heart disease, diabetes, and certain cancers. The modern diet, often high in refined carbs, sugar, and processed foods, can exacerbate this condition. Cherries, however, are a prime example of a food that works to combat this inflammatory response. Their vibrant red and purple colors come from potent plant compounds known as polyphenols, particularly anthocyanins.

How Anthocyanins Counter Inflammation

Anthocyanins and other antioxidants found in cherries work by neutralizing harmful free radicals that cause cellular damage, a key driver of inflammation. These compounds can actively block inflammatory proteins and inhibit enzymes like cyclooxygenase (COX), which are targeted by over-the-counter anti-inflammatory drugs like ibuprofen.

Sweet vs. Tart: Comparing Anti-Inflammatory Potency

Both sweet and tart cherries offer significant health benefits, but their composition differs, which can affect their uses.


Feature	Tart Cherries (e.g., Montmorency)	Sweet Cherries (e.g., Bing)
Flavor	Significantly more sour.	Naturally sweeter and milder.
Anthocyanin Concentration	Generally higher levels of specific anthocyanins, especially in concentrated forms.	Contain high levels of anthocyanins, but some cultivars may vary.
Typical Consumption	Often processed into juice, concentrate, or powder.	Mostly consumed fresh.
Noted Benefits	Strong evidence for reducing exercise-induced muscle soreness and aiding sleep.	Effective in lowering inflammation and markers for certain chronic diseases.
Best For	Targeting specific conditions like gout and supporting athletic recovery.	General anti-inflammatory support and snacking.

Clinical Evidence: The Impact of Cherries on Inflammatory Conditions

Numerous studies have highlighted the positive effects of cherry consumption on various inflammatory conditions, validating their role as a therapeutic food.

Easing Gout and Arthritis Symptoms

For people suffering from gout, a painful form of inflammatory arthritis caused by high uric acid levels, cherries are a well-researched remedy. One study of over 600 people with gout found that eating fresh cherries for just two days reduced the risk of flare-ups by 35%. Similarly, tart cherry juice has shown promise in reducing joint pain and inflammation for individuals with osteoarthritis.

Accelerating Exercise Recovery

Athletes frequently turn to tart cherry juice to minimize muscle damage, soreness, and inflammation following strenuous workouts. The antioxidants help mitigate oxidative stress and promote faster recovery, allowing for quicker return to training. Research has demonstrated that consuming tart cherry products before and after intense exercise can reduce muscle pain and improve recovery time.

Supporting Cardiovascular Health

The potent antioxidants and anti-inflammatory properties of cherries extend to heart health. Research suggests that consuming these fruits may help lower blood pressure, reduce cholesterol levels, and improve overall cardiovascular function by protecting against cellular damage. Incorporating polyphenol-rich foods like cherries is a key strategy for protecting against heart disease. For further reading on dietary approaches to heart health, Harvard Health offers extensive resources on anti-inflammatory eating patterns.

Incorporating Anti-inflammatory Cherries into Your Diet

Adding more cherries to your diet can be delicious and simple. Here are a few ways to enjoy them in both sweet and savory preparations:

Smoothies: Blend fresh, frozen, or concentrated tart cherry juice with yogurt, spinach, and other berries for an antioxidant-rich drink.
Toppings: Sprinkle fresh or dried cherries over oatmeal, yogurt, or salads for a burst of flavor.
Trail Mix: Create a homemade trail mix with dried cherries, nuts, and dark chocolate chips.
Desserts: Incorporate cherries into pies, crumbles, or other baked goods for a natural sweetness.
Sauces and Salsas: Use fresh or cooked cherries to create a savory sauce for meat or poultry, or a refreshing salsa with herbs.

Understanding the Sugar Content

While cherries contain natural sugars, they are considered a low-glycemic fruit. This means they do not cause the rapid blood sugar spikes associated with processed sweets. The fiber content in cherries also helps slow the absorption of sugar, making them a suitable treat in moderation, even for those with blood sugar concerns.

Conclusion: The Cherry on Top of an Anti-Inflammatory Diet

The notion that cherries are an inflammatory food is false. The overwhelming scientific evidence demonstrates that cherries, particularly the tart varieties, are potent anti-inflammatory agents. Their rich concentration of antioxidants like anthocyanins provides numerous health benefits, from alleviating the symptoms of chronic conditions like gout and arthritis to speeding up recovery after exercise and protecting heart health. By regularly incorporating fresh, frozen, or juiced cherries into your diet, you can leverage their powerful properties as a delicious and natural way to fight inflammation and support overall wellness.

Frequently Asked Questions

Both fresh and processed cherries (like frozen or dried) retain their anti-inflammatory compounds. Many studies, particularly for athletic recovery and gout, use concentrated forms like tart cherry juice or powder, which provide a potent, readily absorbed dose of anthocyanins.

There is no single recommended dosage, but research suggests beneficial effects can be observed with regular consumption. For example, some studies use 1–2 cups of cherries or cherry juice daily, while others have noted benefits with as few as 10 fresh cherries.

Cherries work through natural anti-inflammatory pathways similar to some medications, but should not be used as a substitute for prescribed treatment. If you are on anti-inflammatory medication, you should consult your doctor before making significant dietary changes.

For most people, cherries are very safe. However, individuals with salicylate sensitivity, which is the same compound in aspirin, may experience an upset stomach or diarrhea if they consume large quantities.

The deep red and purple color of cherries is an indicator of a higher concentration of anthocyanins, the key anti-inflammatory compound. Therefore, darker varieties like Bing or Montmorency tend to have more potent anti-inflammatory effects.

Canned cherries can still contain antioxidants, but their health benefits depend on the processing. Canned cherries often contain added sugar, which is pro-inflammatory, so it's best to choose unsweetened varieties or stick to fresh, frozen, or pure juice.

While the anti-inflammatory benefits are most pronounced with consistent, regular intake, eating cherries often as part of a healthy diet is a good strategy. The effects are not immediate and require a sustained dietary approach for best results.