Can humans digest wheat grass?

December 11, 2025 •

4 min read

While cows and other ruminants are naturally equipped to digest fibrous grasses, humans are not. The digestive systems of humans lack the necessary enzymes to break down the tough cellulose found in the cell walls of raw wheat grass, meaning humans cannot directly digest it.

Quick Summary

Humans lack the enzyme to break down raw wheatgrass's cellulose, making it indigestible, but its nutrients are accessible through juicing or powders.

Key Points

Indigestible Cellulose: Humans cannot digest raw wheat grass because their bodies lack the enzymes needed to break down its complex cellulose fibers.
Juicing is Key: To access wheat grass's nutrients, it must be juiced or processed into a powder, which separates the digestible nutrients from the indigestible fiber.
Rich Nutrient Profile: Processed wheat grass is a powerhouse of nutrients, including chlorophyll, vitamins A, C, E, K, and B-complex vitamins, and numerous minerals and amino acids.
Supports Digestion and Detox: The enzymes and fiber (in powders) help promote healthy digestion, while chlorophyll aids in detoxification.
Potential Side Effects: Some may experience nausea, digestive upset, or headaches, especially when first starting, so beginning with a small amount is advised.
Quality Matters: Always purchase wheat grass products from reputable sources to avoid contamination with mold or bacteria.

The Indigestible Truth: Why Raw Wheat Grass Doesn't Work for Us

The primary reason humans cannot digest raw wheat grass lies in its cell structure. The plant's cell walls are made of cellulose, a complex carbohydrate that requires the enzyme cellulase to break down. Unfortunately, humans do not produce this enzyme. This is a key difference between humans and grazing animals like cows, which have specialized digestive systems with multiple stomachs and symbiotic bacteria that can process fibrous plant matter efficiently. If a human were to chew and swallow raw wheat grass, it would pass through the digestive system largely intact, and the body would not be able to absorb the vast majority of its promised nutrients.

The Human Digestive System vs. Cellulose

Human bodies are exceptionally good at breaking down starches, proteins, and fats, but cellulose presents a significant challenge. The human gastrointestinal tract can process softer plant fibers, but the robust cell walls of grass are too resistant. This is why consuming wheat grass in its raw, fibrous form offers little nutritional value beyond the small amount of fiber that assists with bowel regularity. The real nutritional power of wheat grass, therefore, is locked inside the plant's cells, inaccessible without mechanical processing.

Unlocking Nutrients: The Solution is Juicing

The most effective method for humans to gain nutritional benefit from wheat grass is to process it first. By extracting the juice, the indigestible fibrous cell walls are discarded, and a potent, nutrient-dense liquid is created. This liquid is packed with simple sugars, vitamins, minerals, amino acids, and enzymes that are readily absorbed by the human body. This is why wheat grass is most commonly found in juice form, as a powder, or in capsules.

Forms of Wheat Grass for Consumption

Fresh Wheat Grass Juice: Often called a 'green blood' elixir, this is the most common way to consume wheat grass. It is potent and rich in chlorophyll, antioxidants, and a wide array of vitamins and minerals. For maximum efficacy, it is often recommended to drink it fresh, within minutes of juicing.
Wheat Grass Powder: This is a convenient and versatile option. The powder is made from dehydrated wheat grass and can be mixed into water, smoothies, soups, or even sprinkled on food. The powder retains both the soluble and insoluble fiber, offering more fiber content than the juice alone.
Wheat Grass Tablets/Capsules: For those who dislike the taste, capsules or tablets offer a tasteless and convenient way to get the nutrients. However, powders and fresh juice are often considered more potent.

The Nutritional Components of Processed Wheat Grass

When consumed as a juice or powder, wheat grass delivers an impressive nutritional profile. It is a source of:

Vitamins: A, C, E, K, and B-complex vitamins, including B1, B2, B3, B6, and B9 (folic acid).
Minerals: Calcium, iron, magnesium, potassium, zinc, copper, manganese, and selenium.
Amino Acids: Contains all essential amino acids, making it a source of complete protein.
Chlorophyll: The high concentration of chlorophyll is responsible for its detoxifying effects and potential to aid blood oxygenation.
Enzymes: Rich in beneficial enzymes like superoxide dismutase (SOD) that have antioxidant properties.

How Your Body Benefits From Processed Wheat Grass

Beyond simply providing nutrients, the compounds in wheat grass are believed to offer several health benefits, particularly in the digestive system. The digestive enzymes and dietary fiber can aid in the breakdown of food and help regulate bowel movements. The chlorophyll and antioxidants are touted for their detoxifying properties, helping to cleanse the gut and support liver function. Furthermore, its anti-inflammatory effects may provide relief for certain digestive issues.

A Comparison of Consumption Methods


Feature	Raw Wheat Grass (Not Recommended)	Wheat Grass Juice	Wheat Grass Powder	Tablets/Capsules
Digestibility	Very low; human body cannot break down cellulose.	High; nutrients readily absorbed into the bloodstream.	Moderate; soluble fiber is processed, but overall digestion depends on preparation.	High; nutrients are easily released and absorbed.
Nutrient Absorption	Minimal; most nutrients are locked within indigestible fiber.	Optimal; liquid form allows for quick and efficient absorption.	Good; nutrients are accessible, but absorption may be slower due to fiber.	Good; concentrated dose of nutrients.
Fiber Content	High but indigestible for humans.	Very low; fibrous pulp is removed.	High; retains both soluble and insoluble fiber.	Low to moderate, depending on the product.
Potential Benefits	Minimal health benefits due to poor absorption.	Maximize antioxidant, detox, and digestive support.	Benefits are similar to juice, with added fiber for gut health.	Offers convenience and avoids taste, but potentially less potent.

Conclusion

While the answer to "Can humans digest wheat grass?" is a resounding no in its raw form, the solution is in how it is prepared. By juicing the fresh grass or using a powdered supplement, humans can effectively bypass the body's inability to break down cellulose and unlock its full spectrum of vitamins, minerals, and other beneficial compounds. Whether you prefer a fresh-pressed shot or a convenient powder, wheat grass can be a valuable addition to a healthy diet, provided you consume it in a form that your body can utilize. As with any supplement, starting with a small dose and consulting a healthcare provider, especially if you have underlying conditions or allergies, is always recommended. The key is preparation—let the juicer do the work so the body can reap the nutritional rewards.

For more information on the health aspects of wheatgrass, see this article.

Frequently Asked Questions

Humans lack the enzyme called cellulase, which is necessary to break down cellulose, the fibrous carbohydrate that makes up the cell walls of grass. Ruminant animals like cows have a specialized digestive system that produces or hosts microorganisms that can digest cellulose.

Yes, wheat grass juice is digestible. Juicing removes the indigestible cellulose fibers, leaving behind a liquid concentrate of vitamins, minerals, and other nutrients that the human body can readily absorb.

Yes, wheat grass is typically gluten-free. Gluten is contained in the wheat kernel, not the grass. However, individuals with celiac disease should ensure the product is certified gluten-free to avoid cross-contamination risk.

Common side effects, especially when first consumed, can include nausea, digestive upset, and headaches. It is recommended to start with a small amount to allow the body to adjust.

The best way to consume wheat grass is in a form where the indigestible fiber has been removed, such as fresh juice, a powder mixed into drinks or food, or capsules. Fresh juice is often considered the most potent.

Yes, wheat grass is often used for detoxification. Its high chlorophyll content and potent antioxidants are believed to help cleanse the body of toxins and support liver function.

While wheat grass offers a potent nutritional punch, many of its key nutrients are found in other dark leafy greens. A balanced diet rich in a variety of vegetables can provide similar vitamins and minerals, though perhaps not in such a concentrated dose.