Is Celery an Anti-inflammatory Powerhouse in Your Diet?

November 5, 2025 •

4 min read

Several animal and in-vitro studies have demonstrated that extracts from celery leaves and stems possess significant anti-inflammatory activity. So, is celery an anti-inflammatory food that deserves a spot in your daily diet? Yes, its wealth of bioactive compounds offers protective effects against chronic inflammation.

Quick Summary

Celery contains powerful anti-inflammatory compounds, including flavonoids like apigenin and luteolin, which suppress inflammatory pathways. Research confirms its ability to combat oxidative stress, promote gut health, and reduce inflammation, though its potency varies with preparation.

Key Points

Rich in Flavonoids: Celery contains potent flavonoids like apigenin and luteolin, which are key to its anti-inflammatory effects.
Inhibits Inflammatory Pathways: Celery compounds can block cellular signaling pathways (like NF-κB) that trigger inflammatory responses.
Contains Powerful Antioxidants: Packed with vitamin C, beta-carotene, and phenolic acids, celery combats oxidative stress that drives inflammation.
Benefits Gut Health: Its high water and fiber content, along with polysaccharides like apiuman, soothe and protect the digestive tract.
Consume Whole for Full Benefits: To maximize nutritional intake, incorporate both stalks and leaves into your diet, or use the fibrous pulp when juicing.

The Science Behind Celery's Anti-inflammatory Effects

Celery's reputation for health benefits is backed by a rich profile of bioactive compounds. The core of its anti-inflammatory power lies in its phytonutrients, particularly flavonoids and phenolic acids, which work through several biological mechanisms to combat inflammation.

Flavonoids: The Primary Defenders

Celery contains high levels of key flavonoids, notably apigenin and luteolin. These compounds have been extensively studied for their ability to suppress the inflammatory response. For example, research has shown that:

Apigenin can inhibit the maturation and migration of dendritic cells, thereby dampening the immune system's inflammatory signaling. In animal studies, apigenin was found to suppress arthritis by interrupting cell signaling pathways that trigger inflammation.
Luteolin, another flavonoid found in celery, has been shown to reduce allergic inflammation in mice by significantly lowering inflammatory markers. It also possesses neuroprotective properties by limiting damage to various brain processes linked to neuroinflammation.

Inhibiting Inflammatory Pathways

The anti-inflammatory mechanism of celery's flavonoids extends to inhibiting key cellular pathways responsible for triggering inflammation. Specifically, celery extract has been shown to downregulate the NF-κB signaling pathway in rats, which is crucial for the expression of pro-inflammatory cytokines. By blocking this pathway, celery helps to prevent the cascade of inflammatory responses at a cellular level.

Antioxidant Activity

Chronic inflammation is often linked to oxidative stress, a process where unstable molecules called free radicals cause cellular damage. Celery is rich in antioxidants like vitamin C, beta-carotene, and phenolic acids, which neutralize these free radicals and minimize oxidative stress. This protective effect contributes to a lower risk of chronic inflammatory diseases, including heart disease, diabetes, and certain cancers.

Celery's Impact on the Digestive Tract

Beyond systemic inflammation, celery also offers specific benefits for gut health. This is particularly important since a healthy gut is strongly correlated with reduced inflammation throughout the body.

Polysaccharides for Ulcer Prevention: Celery contains pectin-based polysaccharides, including a compound known as apiuman, which have been shown in animal studies to improve the integrity of the stomach lining and decrease the incidence of stomach ulcers.
High Water and Fiber Content: With nearly 95% water content and a good amount of both soluble and insoluble fiber, celery promotes healthy digestion and regularity. This helps prevent the buildup of toxins and keeps the digestive tract moving smoothly, reducing irritation and inflammation.

Comparison of Anti-inflammatory Foods: Celery vs. Turmeric and Ginger

When considering anti-inflammatory foods, it's helpful to understand how they compare. While celery offers clear benefits, spices like turmeric and ginger are often cited for their potent effects. Here is a comparison of their anti-inflammatory profiles based on common consumption methods.


Feature	Celery (Stalks/Leaves)	Turmeric (Curcumin)	Ginger (Gingerols)
Key Compounds	Apigenin, Luteolin, Vitamin C	Curcuminoids (Curcumin)	Gingerols, Shogaols
Primary Action	Inhibits inflammatory pathways, reduces oxidative stress	Blocks inflammatory enzymes (COX-2), suppresses inflammatory cytokines	Suppresses inflammatory cytokines and prostaglandins
Typical Consumption	Raw or cooked, stalks, leaves, seeds, or juice	Powdered spice, fresh root, supplements	Fresh root, dried spice, supplements
Relative Potency	Strong anti-inflammatory effects in cellular/animal models	Considered highly potent, especially concentrated extracts	Well-documented anti-inflammatory effects, particularly for pain
Effectiveness	Significant, but often requires consistent intake as part of a balanced diet	Effective in reducing joint pain and inflammation, sometimes compared to NSAIDs	Useful for relieving muscle pain and other inflammatory conditions

How to Incorporate Celery into Your Anti-inflammatory Diet

As a snack: Pair celery sticks with a healthy dip like hummus or nut butter. The fiber helps keep you full and supports digestion.
In juices and smoothies: Celery juice has become popular for its concentrated dose of nutrients, but remember that juicing removes most of the fiber. Blend the whole stalk for maximum gut benefits.
In soups and stews: Celery is a classic component of stocks and broth bases. Add it to warm dishes to infuse them with its anti-inflammatory properties.
Don't forget the leaves: The leaves and seeds contain a higher concentration of beneficial compounds than the stalks. Use the leaves in salads or as a garnish.
In salads: Chop celery stalks and leaves into salads, like tuna, chicken, or chickpea salad, for a refreshing crunch.

By integrating celery into your diet in these varied ways, you can leverage its anti-inflammatory benefits as part of a holistic, nutrient-rich eating pattern, supporting your body's overall health and resilience.

Conclusion

In conclusion, the science overwhelmingly supports the claim that celery is an anti-inflammatory food. Its high concentration of flavonoids, such as apigenin and luteolin, coupled with powerful antioxidants and gut-supportive polysaccharides, provides a robust defense against chronic inflammation and oxidative stress. While it may not be as concentrated as some potent spices, its inclusion as a staple in an anti-inflammatory diet is a simple, effective, and accessible strategy for supporting long-term health. By consuming celery regularly, in its various forms, you can harness its natural healing properties and contribute to a healthier, more balanced inflammatory response.

Frequently Asked Questions

The primary anti-inflammatory compounds in celery are flavonoids, specifically apigenin and luteolin. These bioactive plant compounds work by interfering with the cellular signaling pathways that trigger inflammation.

While celery juice provides a concentrated dose of vitamins and antioxidants, eating whole celery provides beneficial dietary fiber. The fiber is crucial for gut health, which is directly linked to a healthier inflammatory response. For maximum benefit, incorporate both whole celery and juice into your diet.

Celery has scientifically supported anti-inflammatory effects, but its potency differs from concentrated spices like turmeric and ginger. Turmeric's curcuminoids and ginger's gingerols have powerful, specific anti-inflammatory actions that are often more pronounced in supplements or extracts. Celery is best considered a valuable component of an overall anti-inflammatory dietary pattern.

Some studies in cellular and animal models have shown celery compounds, particularly apigenin, can suppress arthritic inflammation and alleviate related symptoms. However, these are not human trials. While celery can be a supportive part of a diet addressing inflammatory conditions like arthritis, it is not a cure and should be part of a broader health strategy.

Yes, research indicates that celery leaves contain a higher concentration of beneficial anti-inflammatory compounds, vitamins, and minerals than the stalks. This is why consuming the entire plant, including the often-discarded leaves, is recommended for maximum health benefits.

Some nutrients in celery, particularly certain heat-sensitive antioxidants, may be slightly reduced by cooking. However, cooking can also increase the bioavailability of some compounds, as is seen with tomatoes and lycopene. For this reason, incorporating both raw and cooked celery into your diet is beneficial.

To preserve its nutrients and freshness, store celery in the refrigerator, ideally submerged in water. Chopping celery just before eating or cooking can also help retain more nutrients, as exposure to air can cause a gradual loss.