Are Cherries Inflammatory or Anti-Inflammatory?

According to a 2018 review of human studies, consuming cherries has been shown to decrease markers for oxidative stress and inflammation. Instead of causing inflammation, both sweet and tart cherries are packed with powerful compounds that actively fight against it.

Quick Summary

Cherries, both sweet and tart, are rich in anti-inflammatory and antioxidant compounds like anthocyanins, which help combat oxidative stress and chronic inflammation associated with various diseases. Incorporating them into your diet can reduce pain and markers of inflammation.

Key Points

• Anti-Inflammatory Properties: Cherries, especially tart varieties, are rich in potent anti-inflammatory compounds like anthocyanins.

• Antioxidant Effects: The high antioxidant content helps combat oxidative stress, which is a major contributor to chronic inflammation.

• Reduces Inflammatory Markers: Studies show that consuming cherries can lower levels of C-reactive protein (CRP) and other inflammatory markers in the blood.

• Aids Gout and Arthritis: Cherries have been shown to help lower uric acid levels and alleviate the painful symptoms associated with gout and osteoarthritis.

• Supports Exercise Recovery: For athletes, cherry juice or concentrate can reduce muscle soreness and oxidative damage, speeding up recovery time.

• Rich Nutrient Profile: In addition to antioxidants, cherries contain fiber, vitamin C, and potassium, all of which contribute to overall health.

Cherries: A Nutritional Powerhouse

Often dubbed a "superfruit," cherries are far from being inflammatory. Their vibrant red color is a tell-tale sign of their high concentration of antioxidants and anti-inflammatory compounds, particularly anthocyanins. These powerful phytonutrients help combat oxidative stress and reduce inflammation throughout the body, making cherries a beneficial addition to any diet.

Cherries come in two main varieties: sweet cherries (like Bing) and tart cherries (like Montmorency). While both possess potent anti-inflammatory properties, tart cherries are particularly noted for their high concentration of total polyphenols, though sweet cherries may be higher in specific anthocyanins. This diverse profile of plant compounds is what makes cherries so effective at fighting inflammation.

How Cherries Fight Inflammation

Cherries help mitigate inflammation through several key mechanisms involving their unique blend of bioactive compounds:

• Polyphenols and Antioxidants: These compounds, abundant in cherries, fight against free radicals that cause cellular damage and drive inflammation. This protective action is a critical defense against chronic diseases.
• Inhibition of Inflammatory Proteins: Certain compounds in cherries, especially anthocyanins, have been shown to help block enzymes associated with inflammation, such as COX-1 and COX-2, in a manner comparable to some nonsteroidal anti-inflammatory drugs (NSAIDs).
• Lowering Inflammatory Markers: Studies have demonstrated that consistent cherry consumption can significantly lower C-reactive protein (CRP), a key marker of inflammation in the blood. One study on sweet cherries showed a 25% reduction in CRP levels after four weeks of daily consumption.

Cherries and Specific Inflammatory Conditions

Research has linked cherry consumption to positive effects on several inflammation-related health issues:

• Gout: A type of inflammatory arthritis, gout is caused by a buildup of uric acid. Studies have shown that consuming cherries or cherry products can lower serum uric acid levels and reduce the risk of gout flare-ups. A study on over 600 gout patients found that consuming fresh cherries over a two-day period resulted in a 35% lower risk of gout attacks.
• Arthritis: For individuals with osteoarthritis, drinking tart cherry juice has been shown to reduce inflammatory markers like C-reactive protein and alleviate joint pain. The anti-inflammatory properties can provide relief from the discomfort and pain associated with arthritis.
• Exercise-Induced Muscle Soreness: Athletes and exercise enthusiasts can benefit from cherries' ability to speed up recovery. The anti-inflammatory and antioxidant properties help reduce muscle damage and soreness caused by strenuous physical activity. Some studies suggest that consuming tart cherry juice before and after intense workouts can aid muscle recovery.
• Heart Health: Chronic inflammation is a significant risk factor for heart disease. By helping to lower blood pressure, reduce inflammation, and enhance blood vessel function, the compounds in cherries support overall cardiovascular health.

How to Incorporate Cherries Into Your Diet

There are many easy and delicious ways to add the anti-inflammatory benefits of cherries to your daily routine:

• Enjoy Fresh or Frozen Cherries: Eat them as a snack, add them to salads, or use frozen cherries in smoothies or oatmeal.
• Drink Tart Cherry Juice: Opt for 100% pure tart cherry juice with no added sugar. A glass in the morning or before bed can be an easy way to get the benefits.
• Add Dried Cherries: Mix dried cherries into trail mix, bake them into goods, or sprinkle them over yogurt.
• Make a Cherry Compote: Simmer frozen cherries with a little water and a dash of cinnamon to create a compote for pancakes, waffles, or desserts.

Comparing Sweet Cherries vs. Tart Cherries

Feature	Sweet Cherries (e.g., Bing)	Tart Cherries (e.g., Montmorency)
Flavor Profile	Very sweet and mild	Sour and tangy
Common Use	Primarily eaten fresh	Often used in baking, juice, or concentrate
Anthocyanin Levels	Can be higher in specific anthocyanins	Higher overall concentration of polyphenols
Anti-Inflammatory Research	Supported by studies showing a reduction in CRP	Extensive research on gout, arthritis, and exercise recovery
Melatonin Content	Present	Significantly higher levels
Versatility	Excellent for snacking and fresh applications	Ideal for juice, concentrate, and recipes where tartness is desired

Conclusion

Contrary to any misconception, cherries are not inflammatory. Scientific research consistently shows that both sweet and tart varieties are potent anti-inflammatory agents, primarily due to their high content of powerful antioxidants like anthocyanins. Regular consumption has been linked to reduced markers of inflammation, relief from conditions like gout and arthritis, and improved recovery from exercise. While cherries are a fantastic addition to an anti-inflammatory diet, they are not a cure-all, and a balanced lifestyle is key to managing chronic inflammation effectively. However, whether fresh, frozen, or juiced, cherries offer a delicious and natural way to support your body's fight against inflammation.

Are Cherries Inflammatory: A Quick Takeaway

• Myth Debunked: Cherries are not inflammatory; they are rich in anti-inflammatory compounds.
• Rich in Anthocyanins: These powerful antioxidants give cherries their color and are key to fighting oxidative stress.
• Supports Joint Health: Cherry consumption has been linked to reducing symptoms of gout and osteoarthritis.
• Aids Muscle Recovery: Athletes benefit from cherries' ability to decrease muscle soreness and speed up recovery after intense exercise.
• Heart-Healthy: By lowering inflammatory markers and improving vascular function, cherries contribute to better heart health.
• Versatile and Delicious: Cherries can be easily added to your diet in various forms, including fresh, frozen, and juiced.

What about the sugar in cherries; does that cause inflammation?

No, the natural sugars in whole cherries, which also contain fiber, do not cause the kind of inflammatory response linked to high consumption of added sugars. The overall effect of cherries is strongly anti-inflammatory due to their high antioxidant content.

References

• Healthline. 7 Impressive Health Benefits of Cherries. Healthline. December 4, 2024. https://www.healthline.com/nutrition/cherries-benefits
• EatingWell. The #1 Fruit to Help Lower Inflammation, According to Dietitians. EatingWell. May 21, 2025. https://www.eatingwell.com/the-best-fruit-to-help-lower-inflammation-11736872
• Cleveland Clinic. The Cherry on Top: 8 Health Benefits of Cherries. Cleveland Clinic. March 27, 2023. https://health.clevelandclinic.org/benefits-of-cherries

Frequently Asked Questions

Are cherries considered an anti-inflammatory food?

Yes, cherries are widely considered an anti-inflammatory food. They are rich in antioxidants and polyphenols, particularly anthocyanins, which combat oxidative stress and reduce inflammation throughout the body.

What is the key ingredient in cherries that fights inflammation?

The primary anti-inflammatory compounds in cherries are anthocyanins, which are the pigments responsible for their deep red color. These compounds help block inflammatory enzymes and act as powerful antioxidants.

Which is better for reducing inflammation: sweet or tart cherries?

Both sweet and tart cherries are beneficial. However, research often highlights tart cherries for their higher overall concentration of anti-inflammatory compounds, making them a popular choice for managing inflammation-related conditions like gout and muscle soreness.

Can cherries help with arthritis pain?

Yes, consuming cherries, particularly tart cherry juice, may help reduce the pain and inflammation associated with arthritis. Studies have shown it can lower inflammatory markers and improve symptoms in individuals with osteoarthritis.

How many cherries should I eat to reduce inflammation?

Many studies used concentrated cherry products, but some research suggests consuming 1 to 2 cups of fresh cherries per day can provide significant anti-inflammatory benefits. Check with a healthcare professional for personalized advice.

Can cherry juice help with exercise recovery?

Yes, tart cherry juice is known to aid in exercise recovery. Its antioxidant and anti-inflammatory properties help reduce oxidative stress, muscle damage, and soreness following intense physical activity.

Do cherry products with added sugar have the same anti-inflammatory benefits?

Cherry products containing high amounts of added sugar can offset the anti-inflammatory benefits. For maximum health benefits, it is best to choose 100% pure cherry juice or fresh cherries and avoid excessive added sugars.