Is Cherry an Anti-Inflammatory Superfood? A Deep Dive

December 1, 2025 •

4 min read

According to a 2018 review of human studies, cherries, in both sweet and tart varieties, consistently demonstrated anti-inflammatory effects. This potent fruit is packed with bioactive compounds, raising the question: Is cherry an anti-inflammatory hero worth adding to your diet?

Quick Summary

Cherries, particularly the tart variety, possess potent anti-inflammatory properties due to high levels of antioxidants like anthocyanins. Studies link consumption to reduced markers of inflammation, relief from conditions like gout, and improved exercise recovery. Benefits are consistent across various forms, including fresh fruit and juice.

Key Points

Rich in Anthocyanins: Cherries are high in these potent antioxidants, which are flavonoids that combat inflammation and oxidative stress.
Targets Inflammatory Enzymes: Anthocyanins can inhibit pro-inflammatory enzymes like COX-2, similar to NSAIDs but with fewer side effects.
Benefits Gout Sufferers: Studies show regular cherry consumption can lower uric acid levels and reduce the frequency of painful gout flare-ups.
Aids Exercise Recovery: Tart cherry juice is particularly effective at reducing post-exercise muscle soreness and accelerating recovery for athletes.
Supports Heart Health: By lowering markers of inflammation like C-reactive protein (CRP), cherries may help reduce cardiovascular disease risk.
Variety of Forms Available: Enjoy cherries fresh, frozen, dried, or as juice and concentrate to gain their anti-inflammatory advantages year-round.

The Science Behind Cherry's Anti-Inflammatory Power

Cherries' reputation as an anti-inflammatory powerhouse is not just anecdotal; it is rooted in their rich nutritional profile. The primary contributors to their anti-inflammatory effects are potent antioxidants and other bioactive compounds, particularly anthocyanins. Anthocyanins are the flavonoids responsible for the vibrant red color in cherries and have been shown to combat inflammation by inhibiting specific pathways in the body.

How Anthocyanins Target Inflammation

Research indicates that cherry anthocyanins can selectively inhibit pro-inflammatory enzymes, such as cyclooxygenase-2 (COX-2). By modulating inflammatory proteins like cytokines and reducing nitric oxide production, these compounds effectively dampen the body's inflammatory response. Some studies suggest that the inhibitory action of cherry anthocyanins is comparable to or even more potent than that of some non-steroidal anti-inflammatory drugs (NSAIDs) at certain concentrations, though with fewer potential side effects.

Comparing Sweet Cherries vs. Tart Cherries

While both sweet and tart cherries offer anti-inflammatory benefits, research often highlights the unique strengths of each variety. Tart cherries, such as the Montmorency variety, are commonly processed into juice or concentrate and have been more extensively studied for their therapeutic effects. However, sweet cherries also contain significant amounts of beneficial compounds.

Here is a comparison of their anti-inflammatory attributes:


Feature	Sweet Cherries (e.g., Bing)	Tart Cherries (e.g., Montmorency)
Primary Form	Consumed fresh	Often consumed as juice, concentrate, or dried
Anthocyanin Levels	Contain high levels, potentially more in some cases	Rich source, extensively studied for therapeutic benefits
Evidence for Arthritis	Show effects on markers of inflammation	Strong evidence for reducing joint pain and improving mobility
Evidence for Exercise Recovery	Some benefits reported	Extensive research supports reducing muscle soreness and oxidative stress
Availability	Seasonal for fresh fruit	Available year-round as juice, powder, or capsules

Specific Health Conditions Benefiting from Cherries

The anti-inflammatory and antioxidant properties of cherries have demonstrated positive effects on several inflammation-related conditions.

Gout: This inflammatory arthritis is caused by an excess of uric acid, and several studies show that cherry consumption can help lower uric acid levels and reduce the risk of gout attacks. A 2012 study found that consuming cherries over two days correlated with a 35% lower risk of gout flare-ups.
Osteoarthritis (OA): For those with OA, cherry products can help manage pain and stiffness. One study on adults with knee osteoarthritis showed that regular consumption of tart cherry juice led to improvements in pain, mobility, and overall quality of life.
Exercise-Induced Muscle Soreness: Athletes often use tart cherry juice to aid muscle recovery. Research on endurance runners has demonstrated that consumption can lead to reduced post-run muscle pain and inflammation.
Cardiovascular Health: Chronic, low-grade inflammation is a risk factor for cardiovascular disease. Regular cherry consumption has been shown to decrease inflammatory markers like C-reactive protein (CRP), potentially reducing cardiovascular risk factors in older adults.

How to Incorporate Cherries into an Anti-Inflammatory Diet

Whether fresh or processed, cherries offer anti-inflammatory benefits. To maximize the effects, consider incorporating them in the following ways:

Fresh or Frozen Cherries: Add them to oatmeal, yogurt, or smoothies. They also make a great snack on their own.
Tart Cherry Juice: Look for 100% pure tart cherry juice without added sugars. Many studies on inflammation have used concentrated juice, which can be diluted with water.
Dried Cherries: A great addition to trail mix, salads, or baked goods. Be mindful of added sugars when purchasing.
Cherry Powder or Supplements: These offer a convenient way to get a concentrated dose of cherry's bioactive compounds, particularly beneficial for athletes or individuals with specific health goals.

Potential Downsides and Considerations

While cherries are generally safe and healthy, some individuals may have sensitivities. Cherries contain salicylates, a natural compound also found in aspirin. People with a salicylate sensitivity might experience an upset stomach or diarrhea from high intake. Additionally, many processed cherry products, including some juices and dried varieties, can contain high amounts of added sugar. Always check the label to ensure you are getting the health benefits without unnecessary sugars.

Conclusion

In conclusion, the answer to "Is cherry an anti-inflammatory?" is a resounding yes, supported by a growing body of scientific evidence. Packed with powerful antioxidants, especially anthocyanins, both tart and sweet cherries have demonstrated the ability to reduce markers of oxidative stress and inflammation in human studies. From alleviating the pain of gout and osteoarthritis to aiding muscle recovery after exercise, the anti-inflammatory benefits of cherries are diverse and clinically relevant. Incorporating this delicious fruit into a balanced diet can be a proactive and natural strategy to help manage chronic inflammation and support overall health.

Visit the National Institutes of Health (NIH) website for more scientific studies on cherry's health benefits.

Frequently Asked Questions

While both types are beneficial, tart cherries, especially the Montmorency variety, have been more extensively studied for their anti-inflammatory properties, particularly in processed forms like juice and concentrate. Some studies suggest sweet cherries may also have a strong anti-inflammatory effect due to high anthocyanin content.

Cherries help manage gout by lowering uric acid levels in the blood, which is the cause of gout flare-ups. The anthocyanins in cherries have been shown to reduce inflammatory responses and decrease uric acid concentration.

Incorporating cherry products for anti-inflammatory benefits can be achieved through various forms such as fresh or frozen cherries, tart cherry juice, dried cherries, or even cherry powder and supplements. The optimal way to include them may depend on individual needs and preferences.

Cherries and cherry juice are not a replacement for prescribed medication. While they offer natural anti-inflammatory compounds that can be part of a healthy diet, you should always consult a healthcare provider before changing your treatment plan, especially for chronic conditions.

Yes, dried cherries retain many of the beneficial anti-inflammatory and antioxidant compounds found in fresh fruit. However, it is important to choose varieties without excessive added sugars to maximize the health benefits.

Frozen cherries largely retain their beneficial compounds, including anthocyanins, and are considered a good option for year-round access to the fruit's anti-inflammatory benefits. Frozen fruit is a great addition to smoothies and other recipes.

Cherries are a healthy and nutritious fruit for children. However, it is important to consume them as part of a balanced diet and ensure they are pitted to prevent a choking hazard. Consult a pediatrician for specific dietary advice.