Is Wheatgrass Hard to Digest? A Look at Side Effects and Benefits

November 25, 2025 •

4 min read

Overconsumption of wheatgrass can lead to nausea and stomach upset for some individuals, especially beginners. While known for its potential to aid digestion, the common question remains: is wheatgrass hard to digest and what causes this discomfort?

Quick Summary

Wheatgrass is not inherently difficult to digest, especially when consumed as juice or powder, though some people may experience initial side effects like nausea or bloating due to its potency. Starting with small doses is key to letting the body adjust and reaping the benefits.

Key Points

Initial Discomfort Is Normal: Many first-time users experience mild nausea, bloating, or stomach upset as the body adjusts to wheatgrass's potent detoxifying effects.
Juiced is Best: Raw wheatgrass leaves contain indigestible cellulose, so consuming it as juice or powder is the correct way to get the nutrients.
Start Small and Slow: Begin with a 1-2 ounce shot of wheatgrass and gradually increase your intake to allow your body to acclimate.
Aids Digestion Long-Term: Wheatgrass is rich in enzymes and chlorophyll that help break down food, absorb nutrients, and reduce inflammation, benefiting overall digestive health.
Potential for Contamination: Always source wheatgrass from high-quality, reputable, and organic suppliers to avoid contamination from mold or bacteria.
Not for Everyone: Individuals with sensitive digestive systems, celiac disease (due to potential cross-contamination), or grass allergies should be cautious or avoid wheatgrass.

Why Wheatgrass Can Cause Digestive Discomfort

Though wheatgrass offers numerous benefits, some people experience digestive issues like nausea, bloating, and upset stomach, particularly when first introduced to it. Several factors contribute to this initial difficulty. The primary reason is often the robust detoxifying effect of wheatgrass, which can be a shock to a system not used to such a potent dose of nutrients. This detox effect can cause temporary flu-like symptoms as the body works to expel toxins.

Another significant factor is the form in which it is consumed. The shoots or leaves of the wheatgrass plant contain tough, fibrous cellulose that the human digestive system is not equipped to break down efficiently. This is why raw, fibrous wheatgrass is rarely consumed directly and is instead juiced or processed into powder. In addition, people with pre-existing gastrointestinal conditions or a sensitive digestive system may be more prone to adverse reactions. Allergies to grasses can also manifest as digestive or respiratory symptoms.

The Impact of Potency and Detoxification

Wheatgrass is a highly concentrated source of chlorophyll, enzymes, and other nutrients. For those with compromised gut health or those who have had an unhealthy diet, introducing such a dense nutrient load can overwhelm the system. The body's rapid response to these powerful cleansing agents can lead to a period of adjustment marked by stomach discomfort or mild illness before positive effects are experienced. Starting with a small dose is the most effective way to help the body acclimate.

Raw vs. Processed: The Key Difference

The preparation method is crucial for how easily wheatgrass is digested. Juicing or creating a powder effectively removes the hard-to-digest fibrous cellulose, allowing the body to absorb the nutrients more readily. Conversely, trying to chew and swallow the raw grass is inefficient and can cause significant digestive distress. The powder form, in particular, retains both soluble and insoluble fiber, which can be beneficial for digestion when taken with enough water.

How Wheatgrass Actually Aids Digestion

Despite the initial adjustment period, wheatgrass is actually known to be beneficial for digestive health over the long term. This is due to its high content of enzymes, fiber, and potent chlorophyll.

Enzymes: Wheatgrass contains various enzymes, such as protease and lipase, which aid in the breakdown of proteins and fats, respectively. This can help the body absorb nutrients more effectively from other foods.
Fiber: The fiber present in powdered wheatgrass supports gut health by promoting regular bowel movements and nourishing beneficial gut bacteria.
Detoxification: The chlorophyll in wheatgrass acts as a natural cleanser, helping to remove toxins and heavy metals from the body, which contributes to a healthier overall digestive environment.
Anti-inflammatory Properties: For individuals with inflammatory bowel conditions like colitis, the anti-inflammatory effects of wheatgrass may help alleviate symptoms.

Comparison: Juiced Wheatgrass vs. Raw Wheatgrass


Feature	Juiced Wheatgrass	Raw Wheatgrass (Chewed)
Digestibility	Highly digestible; nutrients are easily absorbed by the body.	Very difficult to digest; human stomach cannot break down the tough cellulose.
Nutrient Absorption	Excellent; rapid absorption of chlorophyll, vitamins, and minerals.	Poor; nutrients are largely inaccessible due to indigestible fiber.
Fiber Content	Minimal fiber present, unless powder is used.	High concentration of indigestible fiber.
Consumption Method	A small shot or mixed into smoothies and juices.	Not recommended for consumption due to texture and poor digestion.
Common Side Effects	Mild nausea, stomach upset, or detox symptoms possible when starting.	Choking hazard, severe stomach discomfort, and inefficient nutrient uptake.

Tips for Consuming Wheatgrass Safely

To minimize digestive discomfort and maximize benefits, follow these guidelines:

Start Small: Begin with a small, 1-2 ounce shot of wheatgrass juice to allow your body to adjust gradually.
Take on an Empty Stomach: Some people find that drinking wheatgrass on an empty stomach helps with faster absorption and a stronger energy boost.
Dilute for Palatability: For those who find the taste too strong, mix the juice or powder with water, fruit juice, or a smoothie.
Stay Hydrated: Drinking plenty of water is essential, especially when consuming powdered wheatgrass, to help flush out toxins and aid digestion.
Monitor for Reactions: Pay close attention to how your body reacts. If persistent discomfort occurs, consider reducing the dose or stopping consumption.
Choose High-Quality Products: Ensure your wheatgrass products are from reputable, organic sources to minimize the risk of contamination from mold or bacteria.

Conclusion

In summary, while the initial experience with wheatgrass can cause digestive upset for some, it is not fundamentally hard to digest when prepared correctly as a juice or powder. The discomfort is often a result of the body's detoxification process or a reaction to the potent nutrient concentration. By starting with small doses, diluting as needed, and choosing a high-quality product, individuals can overcome these initial hurdles. Over time, wheatgrass's enzymes, fiber, and chlorophyll work to actively support and improve digestive health, leading to better nutrient absorption and reduced bloating. For long-term benefits, consistency and moderation are key to a positive digestive experience. For more information on the various benefits of wheatgrass, you can consult authoritative health sources like Healthline.

Frequently Asked Questions

Nausea can occur due to the potent detoxifying effect of wheatgrass, which can be a temporary shock to the system. To minimize this, start with a smaller dose and drink it on an empty stomach to allow your body to adjust.

No, it is not recommended to eat raw wheatgrass directly. The leaves contain tough cellulose that humans cannot digest effectively, and chewing them will not provide the same nutrient absorption as juicing.

In some individuals, especially beginners or those with sensitive digestive systems, wheatgrass can cause bloating or gas. Starting with a smaller dose can help your body adjust and reduce this symptom.

Both wheatgrass powder and juice are generally easy to digest because the tough fibers have been processed. Powder retains both soluble and insoluble fiber, which can benefit bowel regularity, but requires proper hydration.

The best way to consume wheatgrass is in juice or powder form, starting with a small amount (1-2 oz of juice) and gradually increasing. Diluting it with water or mixing it into a smoothie can also help.

Yes, wheatgrass contains numerous digestive enzymes like protease and lipase, which help the body break down food and absorb nutrients more efficiently.

True wheatgrass is gluten-free, as gluten is found in the wheat kernel, not the grass itself. However, there is a risk of cross-contamination during harvest or processing, so individuals with celiac disease or severe gluten sensitivity should ensure the product is certified gluten-free.