Does Eating Celery Help with Inflammation? The Science and How to Add It to Your Diet

Celery has been used for centuries in traditional medicine to address inflammatory conditions. Its anti-inflammatory properties are now supported by modern science, which has identified numerous bioactive compounds in the plant that help combat inflammation and its associated health issues.

Quick Summary

This article explores the scientific evidence behind celery's anti-inflammatory effects. It delves into the specific compounds responsible for reducing inflammation, provides practical ways to add it to your diet, and compares its benefits to other anti-inflammatory foods.

Key Points

• Rich in Antioxidants: Celery contains compounds like apigenin and luteolin that help protect cells from damage and suppress inflammatory pathways.

• Supports Digestive Health: Specific polysaccharides in celery have been shown to offer protective benefits to the digestive tract and reduce instances of stomach issues.

• Best Consumed Raw: Eating raw celery and its leaves ensures you get the maximum amount of its powerful anti-inflammatory compounds.

• Not a Cure-All: While beneficial, celery is most effective as part of a varied, nutrient-dense diet rather than a singular cure for inflammation.

• Avoid Excessive Intake: Overconsumption can lead to digestive discomfort in some individuals due to compounds like mannitol.

• Allergy Warning: Individuals with certain allergies, particularly to birch pollen, should be cautious as celery can cause an allergic reaction.

The Anti-Inflammatory Power of Celery

Research indicates that celery contains approximately 25 anti-inflammatory compounds, making it a powerful tool for fighting inflammation in the body. Chronic inflammation has been linked to numerous diseases, including arthritis and heart disease, so incorporating anti-inflammatory foods like celery can be a crucial part of a healthy lifestyle. The primary anti-inflammatory effects of celery stem from its rich content of antioxidants and phytonutrients.

Key Anti-Inflammatory Compounds in Celery

Several specific compounds within celery are responsible for its therapeutic effects:

• Flavonoids: Celery is a source of flavonoids such as apigenin and luteolin. Studies show that apigenin can suppress inflammatory responses by interrupting cell signaling pathways that trigger inflammation. Luteolin has also been shown to help manage various inflammatory diseases.
• Phthalides: These compounds are known to help relax artery walls, which supports healthy blood flow and can contribute to managing blood pressure. Improved circulation is an important component in reducing systemic inflammation.
• Polysaccharides: Pectin-based polysaccharides, such as apiuman, found in celery, have demonstrated anti-inflammatory benefits, particularly in the digestive tract. Animal studies have shown these compounds can decrease instances of stomach ulcers and improve the stomach lining.
• Antioxidants: Celery contains a wide array of antioxidants, including vitamin C and beta-carotene. Antioxidants protect cells from oxidative damage, which is a major driver of inflammation.

How to Maximize Celery's Benefits for Reducing Inflammation

While consuming celery in any form can be beneficial, certain methods can help you get the most anti-inflammatory compounds:

• Raw is best: Eating celery raw, especially the leaves, retains the most nutrients and bioactive compounds. The leaves, in particular, are rich in powerful flavonoids.
• Juicing: Celery juice has gained popularity, and for good reason. It concentrates many of the vitamins, minerals, and anti-inflammatory flavonoids. However, juicing removes the fiber, so it is often best to consume both the whole vegetable and juice.
• Including it in meals: Chop celery and add it to salads, stir-fries, soups, and stews. Cooking can break down some compounds, but it remains a healthy and flavorful addition.

Celery vs. Other Anti-Inflammatory Foods

While celery is a beneficial anti-inflammatory food, it's just one piece of the puzzle. A varied diet is key to getting a full spectrum of nutrients. Here is a comparison of celery with other common anti-inflammatory options:

Feature	Celery	Turmeric	Leafy Greens (e.g., Spinach)	Oily Fish (e.g., Salmon)
Primary Anti-Inflammatory Compounds	Flavonoids (apigenin, luteolin), phthalides, antioxidants	Curcumin	Antioxidants, vitamins K and C	Omega-3 fatty acids
Key Dietary Role	Hydrating, low-calorie, good source of fiber	Powerful spice, often used for flavoring and supplements	Nutrient-dense, high in vitamins and minerals	Excellent source of protein and healthy fats
Effectiveness	Significant effect on reducing inflammatory markers in studies	One of the most studied and potent natural anti-inflammatories	Cornerstone of a balanced anti-inflammatory diet	Very powerful, essential for a full anti-inflammatory approach
Best Form of Consumption	Raw or lightly cooked	Added to cooked dishes, often with black pepper for absorption	Raw in salads, or lightly steamed	Grilled, baked, or broiled

Potential Considerations and Risks

While celery is generally safe for most people, excessive intake may lead to some side effects. These include gastrointestinal discomfort, such as gas or bloating, in some individuals due to compounds like mannitol. For those with allergies, celery can cause reactions ranging from mild itching to severe anaphylaxis. High consumption of non-organic celery may also increase exposure to pesticide residues. Therefore, moderation and thorough washing are always recommended. For pregnant women, high doses of celery seed are generally advised against as they may stimulate the uterus.

Conclusion: A Beneficial Addition to an Anti-Inflammatory Diet

In conclusion, the answer to the question "does eating celery help with inflammation?" is a resounding yes, as part of a balanced diet. Its wealth of antioxidants, flavonoids, and other compounds make it a scientifically-backed anti-inflammatory food. While it is not a magic cure-all, incorporating it regularly can support your body's ability to combat inflammation. Pairing celery with other anti-inflammatory foods like oily fish, leafy greens, and spices will create a powerful dietary strategy for managing and preventing chronic inflammation. A diet rich in a variety of vegetables is the most effective approach for achieving long-term health benefits.

For more information on anti-inflammatory diets, you can explore resources such as the Arthritis Foundation.

References

Evaluation of Anti-Inflammatory Effects of Celery Leaf and Stem Extracts via Metabolic Profiling in RAW 264.7 Cells, NCBI, November 05, 2021 5 Healthy Benefits of Adding Celery to Your Diet, Healthline, February 24, 2016 Is Celery Good for You?, Cleveland Clinic Health Essentials, June 23, 2025 Celery juice: Benefits and myths, Medical News Today, January 22, 2024 The Surprising Health Benefits of Celery, Martha Stewart, September 17, 2025 Celery: Health Benefits, Nutrients, Preparation, and More, WebMD, August 11, 2023 Celery Juice Benefits: Is It Healthy?, Cleveland Clinic Health Essentials, May 16, 2024 The Risks of Eating Too Much Celery, Everyday Health, July 31, 2025 Health Benefits of Celery, Verywell Health, September 26, 2025 Celery: Health Benefits, Nutrients, Preparation, and More, WebMD, August 11, 2023 Celery - Uses, Side Effects, and More, WebMD, November 03, 2023 Top Anti-Inflammatory Foods for Reducing Chronic Inflammation, BuzzRx, July 24, 2024 Want to reduce chronic inflammation? Start with your grocery list, Mayo Clinic Health System, April 24, 2025 A Full List of Anti-Inflammatory Foods to Eat, drkalidas.com, March 10, 2024 Anti-inflammatory diet: Food list and tips, Medical News Today, September 06, 2023

Frequently Asked Questions

Can celery juice reduce inflammation faster than eating the stalks?

Celery juice can concentrate anti-inflammatory compounds, but it removes the fiber, which is also beneficial for health. The stalks provide fiber that aids digestion and satiety, so a combination of both is often the most beneficial approach.

What is the best way to prepare celery to preserve its anti-inflammatory properties?

For maximum anti-inflammatory benefits, consuming celery raw is best, as cooking can break down some of its heat-sensitive compounds. Adding chopped raw celery to salads or snacking on sticks preserves its nutritional value.

Are celery leaves more potent for fighting inflammation than the stalks?

Yes, some studies suggest that celery leaves contain higher concentrations of beneficial flavonoids and other compounds compared to the stalks, indicating a potentially stronger anti-inflammatory effect.

Are there any side effects to eating too much celery?

Excessive consumption of celery can cause digestive issues like bloating and gas in some people due to compounds like mannitol. It is also a low-calorie food, so relying too heavily on it can lead to nutrient deficiencies.

Who should be cautious about eating celery?

People with known celery allergies should avoid it. Pregnant women should avoid celery seed supplements as they can stimulate uterine contractions. Individuals with kidney inflammation or bleeding disorders should also be cautious or consult a doctor before using medicinal amounts of celery.

Can organic celery reduce inflammation more effectively than non-organic?

While organic celery does not necessarily have more anti-inflammatory power, it is grown with fewer pesticides. Choosing organic and washing it thoroughly can reduce your exposure to harmful chemicals, which is beneficial for overall health.

Does celery interact with any medications?

Yes, celery can interact with certain medications, including blood thinners, thyroid medication, and some blood pressure drugs. You should consult your doctor before consuming large amounts of celery if you are on any of these medications.