Is Celery Anti-Inflammatory? Unpacking the Science of a Powerhouse Veggie

October 6, 2025 •

4 min read

Research has identified over two dozen anti-inflammatory compounds in celery and its seeds, suggesting a potent ability to combat inflammation in the body. This begs the question: is celery anti-inflammatory, and what is the real science behind its lauded wellness benefits?

Quick Summary

Celery's anti-inflammatory effects come from potent compounds like apigenin and luteolin. These phytonutrients help suppress inflammatory cytokines and pathways, aiding conditions from arthritis to digestive issues, and its antioxidant and hydrating properties offer further benefits.

Key Points

Rich in flavonoids: Apigenin and luteolin are key anti-inflammatory compounds in celery that help suppress immune responses and inflammatory cytokines.
Antioxidant Power: Celery contains antioxidants like vitamin C and beta-carotene, which protect cells from oxidative stress and inflammation.
Whole vs. Juice: While celery juice retains nutrients, consuming whole celery is more beneficial as it includes dietary fiber, which aids digestion and supports gut health.
Supports Digestive Health: The antioxidants and water content in celery protect the digestive tract and can help soothe inflammation related to gut issues.
Potent Components: Research suggests celery leaves and seeds may contain higher concentrations of anti-inflammatory compounds than the stalks.
Versatile Ingredient: Celery can be added raw to salads and snacks, blended into smoothies, or cooked into soups and stews to maximize its health benefits.

What Is Inflammation?

Inflammation is the body's natural defense mechanism, a vital process for healing and fighting infection. However, when inflammation becomes chronic, it can lead to various health problems, including arthritis, heart disease, diabetes, and certain cancers. An anti-inflammatory diet focuses on incorporating foods rich in compounds that help regulate this process, and celery is a prime example of such a food.

The Science Behind Celery's Anti-Inflammatory Power

Celery's anti-inflammatory properties are not a myth; they are rooted in its rich composition of bioactive compounds. Multiple studies have highlighted the effects of specific phytochemicals found in celery, confirming its potential to reduce inflammation in various models.

Key Anti-Inflammatory Compounds in Celery

Flavonoids: Celery is an excellent source of flavonoids, including apigenin and luteolin, which are potent antioxidants and anti-inflammatory agents. Research has shown that these compounds can suppress the immune system by inhibiting the signaling pathways that trigger inflammation.
Phenolic Acids: Celery also contains phenolic acids such as caffeic acid and ferulic acid, which contribute to its antioxidant and anti-inflammatory activity.
Apiuman: This pectin-based polysaccharide found in celery has been shown in animal studies to decrease stomach ulcers and improve the stomach lining, providing anti-inflammatory benefits to the digestive tract.
Essential Oils: Compounds like sedanolide, found in celery seeds, have demonstrated anti-inflammatory and antioxidant properties.

Mechanisms of Action

Inhibition of Pro-inflammatory Cytokines: Studies on celery leaf extract (CLE) have shown that it can significantly suppress the production of pro-inflammatory cytokines, such as nitric oxide (NO) and tumor necrosis factor-alpha (TNF-α).
Modulation of Inflammatory Pathways: The flavonoids in celery work by modulating crucial inflammatory pathways, including the NF-κB pathway, which plays a central role in regulating the immune response. By inhibiting this pathway, celery helps reduce the production of inflammatory mediators.
Antioxidant Effects: The presence of various antioxidants, including vitamin C and beta-carotene, helps neutralize harmful free radicals that cause oxidative stress, a primary driver of inflammation.

Celery's Anti-Inflammatory Benefits for Specific Conditions

Arthritis: The ability of celery's flavonoids to reduce inflammatory agents may help alleviate joint pain and stiffness, making it a beneficial addition to the diet for people with arthritis.
Digestive Health: Celery's antioxidant and anti-inflammatory nutrients offer protection to the digestive tract. Its high water and fiber content also promote healthy digestion and can help reduce gut inflammation.
Chronic Diseases: By reducing chronic inflammation and oxidative stress, regularly including celery in your diet can contribute to lowering the risk of chronic conditions like heart disease and diabetes.

Raw vs. Cooked vs. Juiced: How to Get the Most Out of Your Celery

Celery can be consumed in various forms, each offering distinct nutritional benefits. However, some processing methods can diminish the anti-inflammatory power of certain compounds.


Aspect	Raw Celery	Celery Juice	Cooked Celery
Anti-inflammatory compounds	Retains all flavonoids, phenolic acids, and antioxidants, though some are in lower concentrations in stalks compared to leaves/seeds.	Retains many vitamins, minerals, and anti-inflammatory compounds, which become more concentrated.	Retains many nutrients, but some heat-sensitive antioxidants and vitamins may be slightly reduced.
Fiber Content	High. Contains both soluble and insoluble fiber, crucial for gut health and feeling full.	Very Low. Juicing strips away most of the dietary fiber.	Still contains fiber, though the cell walls soften, changing the texture.
Hydration	High. Almost 95% water, excellent for hydration.	Very High. Provides concentrated hydration and electrolytes.	Retains high water content.
Gut Health	Promotes a healthy gut microbiome through dietary fiber.	Lacks fiber needed for prebiotic effect, but compounds still soothe inflammation.	Supports digestive health with retained fiber.
Other Benefits	Contains the full spectrum of vitamins (A, C, K) and minerals (potassium, folate).	Concentrated source of nutrients, but lacks fiber and can cause blood sugar spikes if mixed with high-sugar fruits.	A versatile ingredient for soups, stews, and stir-fries.

For those seeking the highest concentration of anti-inflammatory compounds, consuming celery leaves and seeds may offer greater benefits than the stalks alone. However, the most effective approach is a balanced one that includes celery in its various forms as part of a whole-food diet.

Practical Ways to Incorporate Celery for Inflammation

Beyond the popular “ants on a log,” celery can be a versatile and delicious addition to your anti-inflammatory diet. Here are a few ideas:

Snack: Enjoy raw celery sticks with hummus or a healthy nut butter.
Salads: Add finely sliced celery and leaves to chicken salad, egg salad, or a simple green salad for a refreshing crunch and nutritional boost.
Soups and Stews: Use celery as a base for flavor, especially in mirepoix (a combination of onion, carrots, and celery) for soups, stews, and casseroles.
Smoothies: Blend celery stalks and leaves into green smoothies with other anti-inflammatory ingredients like spinach, cucumber, and ginger.
Juice: While not a replacement for whole celery, a homemade celery juice can be a hydrating addition to a balanced diet, ideally consumed without added sugars.

Conclusion: The Bottom Line on Celery and Inflammation

Based on scientific evidence, celery is definitively an anti-inflammatory food due to its rich content of bioactive compounds, particularly flavonoids like apigenin and luteolin, as well as its antioxidant properties. While celery juice has gained popularity, consuming the whole stalk is superior for retaining beneficial fiber. Incorporating celery into a balanced, whole-food diet is a simple and effective strategy for helping manage chronic inflammation and promoting overall wellness. For those with specific health conditions or on certain medications, consulting a healthcare provider before making significant dietary changes is always advisable.

For more in-depth research on celery's anti-inflammatory effects, refer to the study Evaluation of Anti-Inflammatory Effects of Celery Leaf and Stem Extracts, published by the National Institutes of Health.(https://pmc.ncbi.nlm.nih.gov/articles/PMC8929158/)

Frequently Asked Questions

Yes, celery contains anti-inflammatory compounds, including apigenin and luteolin, which may help reduce the inflammation and pain associated with chronic conditions like arthritis.

While celery juice retains vitamins and minerals, eating whole celery is generally better because it provides valuable dietary fiber, which is removed during juicing. This fiber is important for overall gut health and can aid in regulating inflammatory processes.

Yes, you can. While some nutrients are best in raw celery, cooking methods like steaming can help retain much of its flavor and nutritional value, including anti-inflammatory properties.

Excessive consumption may cause digestive discomfort like bloating in some people due to its high fiber and mannitol content. People with celery allergies should also avoid it.

Eating it raw, adding it to smoothies, or lightly steaming it can help retain nutrients. Incorporating celery leaves and seeds, which may contain higher concentrations of anti-inflammatory compounds, can also be beneficial.

Apigenin is one of the most studied flavonoids in celery, known for its potent anti-inflammatory effects by suppressing the immune system.

Celery's combination of antioxidants, anti-inflammatory nutrients, and high water content can protect the digestive tract. The fiber also supports a healthy gut microbiome, which is essential for managing inflammation.

Celery contains vitamin K, which aids blood clotting. Individuals taking blood-thinning medication like Warfarin should maintain a consistent intake of vitamin K foods and consult their doctor.