Is celery an inflammatory food? Uncovering the facts for your nutrition diet

October 8, 2025 •

4 min read

According to a 2021 study published by the National Institutes of Health, celery extracts demonstrated powerful anti-inflammatory effects, effectively suppressing key inflammatory markers in laboratory settings. This evidence directly challenges the misconception that celery is an inflammatory food, establishing its potential as a beneficial addition to an anti-inflammatory nutrition diet.

Quick Summary

Celery is not an inflammatory food; it is a source of potent anti-inflammatory compounds and antioxidants. The vegetable supports gut health, aids digestion, and may reduce chronic inflammation associated with various diseases. Its beneficial effects stem from unique phytonutrients and high water content.

Key Points

Celery is not an inflammatory food: Extensive research confirms celery contains powerful anti-inflammatory compounds, debunking the myth that it causes inflammation.
Rich in anti-inflammatory compounds: Key phytonutrients like apigenin and luteolin are responsible for celery's anti-inflammatory and antioxidant effects.
Antioxidant benefits: Celery's antioxidants fight against cell-damaging free radicals and oxidative stress, which are linked to chronic inflammation.
Supports digestive health: High fiber and water content aid digestion, regulate bowel movements, and foster a healthy gut microbiome, which can reduce inflammation.
Whole celery offers more benefits: While celery juice contains concentrated nutrients, whole celery provides essential fiber that is vital for gut health and feeling full.
Beware of pesticides and allergies: It is best to choose organic celery to avoid pesticide residue. Some individuals may also have a celery allergy.
Consider medication interactions with concentrated forms: Celery seed supplements can interact with certain medications, so always consult a doctor before use.

The Anti-Inflammatory Powerhouse: Celery's Beneficial Compounds

Contrary to some online rumors, celery is far from an inflammatory food. It is packed with powerful plant-based compounds that actively work to reduce inflammation within the body. These phytonutrients offer significant health benefits beyond just vitamins and minerals. The primary anti-inflammatory agents in celery include:

Apigenin: This flavonoid has been extensively studied for its anti-inflammatory, antibacterial, and antiviral properties. Research has shown that apigenin can reduce the expression of certain inflammatory proteins and help restore immune system balance. In animal studies, it has been shown to suppress arthritis.
Luteolin: Another potent flavonoid found in celery, luteolin has also demonstrated anti-inflammatory and antioxidant activities. It is believed to help limit damage from neuroinflammation, potentially benefiting brain health.
Polyacetylenes: These compounds are specifically known for their anti-inflammatory effects, which may help reduce the pain and swelling associated with chronic conditions like rheumatoid arthritis.
Apiuman: This pectin-based polysaccharide has been shown to improve the stomach lining and modulate secretions in animal studies, providing a protective effect to the digestive tract.

Antioxidants: Fighting Free Radicals and Oxidative Stress

Chronic inflammation is often linked to oxidative stress, a process caused by free radicals damaging cells. Celery's robust antioxidant profile helps combat this damage, making it a valuable tool in an anti-inflammatory diet. The vegetable is an excellent source of vitamin C and beta-carotene, in addition to its phytonutrients. By neutralizing free radicals, these antioxidants protect your blood vessels, organs, and cells, which can help prevent the onset and progression of chronic diseases linked to inflammation.

The Gut-Inflammation Connection: How Celery Helps

Inflammation can often start in the gut. Celery's high water content (about 95%) and fiber are crucial for maintaining digestive health and a balanced gut microbiome. A healthy gut environment is less prone to the spasms and irritation that can trigger inflammation.

Fiber: Celery contains both soluble and insoluble fiber. Insoluble fiber adds bulk to stool, promoting regularity and preventing constipation. Soluble fiber is fermented by beneficial bacteria in the large intestine, further supporting digestive wellness.
Alkalizing Effect: The minerals in celery, including magnesium, iron, and sodium, give it an alkalizing effect that can help neutralize acidic foods and promote better bodily function.

Comparing Whole Celery vs. Celery Juice

While both whole celery and celery juice offer health benefits, there are important nutritional differences to consider when targeting inflammation. The juicing process removes a significant amount of the fiber, which is a key component for gut health. A comparison table can help illustrate these differences.


Feature	Whole Celery	Celery Juice
Fiber Content	High in both soluble and insoluble fiber, essential for digestion and gut health.	Most fiber is removed during juicing, reducing its impact on gut motility and fullness.
Nutrient Concentration	Nutrients are retained in their natural state within the stalk, leaves, and seeds.	Nutrients become concentrated, potentially increasing the intake of specific compounds like apigenin and luteolin.
Digestive Benefits	Promotes regularity and feeds beneficial gut bacteria due to high fiber content.	Can provide potent, concentrated phytonutrients to soothe the digestive tract, though with less benefit for long-term gut microbiome health.
Feeling of Fullness	The fiber provides a satisfying feeling of fullness, aiding in weight management.	High water content helps hydration but lacks the fiber to create a lasting feeling of fullness.

Potential Risks and How to Mitigate Them

While celery is generally a healthy choice, it is important to be aware of potential risks, especially for certain individuals.

Allergic Reactions: Some people are allergic to celery, and reactions can range from mild oral allergy syndrome symptoms (itchy mouth) to severe anaphylaxis.
Pesticide Residue: Celery often appears on lists of produce with high pesticide residue. Choosing organic celery is recommended to avoid these chemicals.
Medication Interactions: Concentrated celery seed extract can interact with certain medications, including blood thinners, blood pressure medication, and sedatives. It's always best to consult a healthcare provider before using celery seed supplements.
Juice Concerns: As noted above, celery juice lacks the fiber of whole celery. Consuming a large amount of juice may also cause digestive issues in some people due to the presence of mannitol.

Conclusion

In summary, the notion that celery is an inflammatory food is a misconception. Instead, this crunchy vegetable is a potent anti-inflammatory agent, thanks to its wealth of phytonutrients, antioxidants, and digestive-supporting fiber. Its unique compounds, such as apigenin and luteolin, have been scientifically linked to a reduction in chronic inflammation and oxidative stress. Including celery in your diet can be a delicious and effective way to support your overall health and combat inflammation. Whether you enjoy it raw in salads, cooked in soups, or blended into a smoothie, incorporating whole celery is a simple step toward a healthier, less-inflamed body. Remember to choose organic when possible and consult a healthcare professional with any concerns, particularly regarding supplements or existing health conditions. A balanced diet rich in whole foods remains the best approach to managing inflammation and promoting long-term wellness.

Frequently Asked Questions

Yes, celery is considered safe for people with inflammatory conditions. In fact, due to its anti-inflammatory properties, celery and its extracts have traditionally been used to help manage symptoms of arthritis, gout, and rheumatism by reducing pain and swelling.

Cooking celery can cause some nutrient loss, especially heat-sensitive vitamins like vitamin C. However, steamed celery retains most of its nutrients. Eating both raw and cooked celery as part of a varied diet is the best way to gain its full range of benefits.

Yes, celery juice contains concentrated amounts of anti-inflammatory phytonutrients like apigenin and luteolin. However, the juicing process removes the beneficial fiber. To maximize gut health benefits, consuming whole celery is generally more effective.

For most people, celery is safe in moderate amounts. However, consuming large quantities might cause digestive discomfort like bloating or gas in some individuals due to the mannitol content. Allergic reactions are also possible in sensitive people.

Organic celery is recommended because conventional celery often contains high levels of pesticide residue. Choosing organic helps minimize exposure to these chemicals, which can be harmful to your health.

Concentrated forms of celery, such as celery seed supplements, can interact with certain medications, including blood thinners, blood pressure medication, and sedatives. It is important to consult a healthcare provider before taking these supplements if you are on any medication.

You can enjoy celery raw as a snack or in salads, cook it into soups and stews, or blend it into smoothies. Incorporating the leaves is also beneficial, as they are especially rich in calcium and vitamin C.