What Does Wheatgrass Do for Your Gut? The Digestive Benefits of a Green Superfood

November 24, 2025 •

4 min read

According to a 2002 study on patients with ulcerative colitis, regular wheatgrass supplementation significantly improved symptoms compared to a placebo, suggesting potent therapeutic properties for gut health. Wheatgrass is often touted as a superfood, but its specific impact on the digestive system is what truly captivates health enthusiasts.

Quick Summary

This article details the digestive benefits of wheatgrass, including its role in supporting the gut microbiome, aiding detoxification, and reducing inflammation. It explores how its rich enzyme, fiber, and chlorophyll content contributes to improved digestion and overall gastrointestinal health.

Key Points

Supports the Microbiome: Wheatgrass contains prebiotic fibers that feed beneficial gut bacteria, increasing microbial diversity for better digestive function and immune support.
Aids Detoxification: The high chlorophyll content in wheatgrass helps bind and eliminate toxins and heavy metals from the gut, promoting a cleaner, healthier internal environment.
Enhances Digestion: With a powerful profile of digestive enzymes, wheatgrass assists in breaking down food and absorbing nutrients more efficiently, which can reduce bloating and indigestion.
Reduces Inflammation: The antioxidant and anti-inflammatory properties in wheatgrass help calm chronic inflammation in the gut, which is beneficial for conditions like ulcerative colitis.
Eases Constipation: The combination of fiber and enzymes in wheatgrass promotes regular bowel movements, helping to alleviate constipation and support consistent digestive motility.
Maximizes Nutrient Absorption: By improving the digestive process and maintaining a healthy gut lining, wheatgrass helps your body extract and utilize vitamins and minerals from your diet more effectively.

How Wheatgrass Supports a Healthy Gut Microbiome

At the core of digestive wellness is a balanced gut microbiome, the complex community of microorganisms living in your intestines. Wheatgrass contributes to this balance primarily through its prebiotic properties. Prebiotics are non-digestible fibers that serve as food for the beneficial bacteria in your gut. By feeding these healthy bacteria, such as Lactobacillus and Bifidobacterium, wheatgrass helps them thrive and multiply. A flourishing population of good bacteria can help crowd out harmful pathogens and maintain a stable internal environment. This improved microbial diversity has been linked to better digestion, enhanced immune function, and reduced inflammation throughout the digestive tract.

The Detoxifying and Cleansing Power of Chlorophyll

Wheatgrass is exceptionally rich in chlorophyll, the green pigment that powers photosynthesis in plants. This compound, often called 'green blood' due to its structural similarity to hemoglobin, plays a significant role in gut detoxification. Chlorophyll can bind to and neutralize harmful toxins and heavy metals within the gastrointestinal tract, preventing their absorption into the bloodstream. These toxic complexes are then safely eliminated from the body via feces, lessening the toxic load on your system. This cleansing action promotes a healthier gut environment, which is crucial for optimal digestive function. By aiding the body's natural detoxification pathways, chlorophyll in wheatgrass helps maintain a clean, efficient gastrointestinal lining.

Aiding Digestion with Potent Enzymes

Wheatgrass is a powerhouse of digestive enzymes, including amylase, protease, and lipase. These enzymes help your body break down and absorb nutrients from food more efficiently. This process can reduce the stress on your digestive system, leading to a decrease in common issues like bloating, gas, and indigestion. For individuals with a sensitive digestive system, this enzymatic support can be particularly beneficial. The enzymes also play a role in reducing food stagnation, helping to regulate bowel movements and alleviate constipation.

Combating Inflammation in the Digestive Tract

Chronic inflammation in the gut is a key factor in many digestive disorders, such as ulcerative colitis and irritable bowel syndrome (IBS). The antioxidant and anti-inflammatory compounds in wheatgrass, including flavonoids and chlorophyll, work to combat this inflammation. By neutralizing free radicals and inhibiting pro-inflammatory chemicals, wheatgrass helps protect the delicate gut lining from damage. A clinical trial involving patients with ulcerative colitis demonstrated that wheatgrass juice reduced disease activity and rectal bleeding, highlighting its potential therapeutic role in managing inflammatory bowel conditions.

Fresh Wheatgrass Juice vs. Powdered Wheatgrass

When considering how to consume wheatgrass for gut health, the form matters. Freshly juiced wheatgrass is generally considered the most potent option for digestive support, though high-quality juice powder also offers benefits.


Feature	Fresh Wheatgrass Juice	Powdered Wheatgrass
Potency	Maximum potency, enzymes are live and active.	Enzymes and nutrients are preserved through low-temperature dehydration.
Digestion	Nutrients are readily available as the indigestible cellulose is removed.	Contains indigestible cellulose, which can be irritating for sensitive guts.
Absorption	Highly bioavailable; liquid nutrients are absorbed efficiently by cells.	Absorption is less efficient as nutrients are still contained within plant fibers.
Convenience	Requires a juicer and fresh grass, with a short shelf life.	Convenient, portable, and has a long shelf life.
Taste	Strong, grassy, and can cause nausea in some.	Milder taste, easy to mix into other drinks or foods.

Incorporating Wheatgrass for Optimal Gut Health

Adding wheatgrass to your routine for better gut health is simple. Starting with a small dose, such as a 1-ounce shot of fresh juice or a teaspoon of high-quality juice powder mixed with water, allows your body to adjust. It's recommended to consume it on an empty stomach to maximize absorption and reduce the risk of side effects like nausea. Over time, you can gradually increase your intake as tolerated. Mixing wheatgrass powder into smoothies, dressings, or other beverages is also an excellent way to incorporate it into your diet and mask its strong flavor.

Conclusion

Wheatgrass is a nutrient-dense superfood that offers impressive benefits for digestive health. Its rich content of chlorophyll, digestive enzymes, antioxidants, and prebiotic fiber work synergistically to support the gut. From aiding detoxification and balancing the microbiome to reducing inflammation and easing digestive discomfort, wheatgrass provides comprehensive support for a healthy gut. While the evidence from large-scale clinical trials is still developing, a considerable body of small studies and traditional use supports its reputation as a powerful natural remedy for gastrointestinal wellness. When starting, it is best to begin with small amounts and choose a high-quality product, like a fresh juice or a low-temperature processed juice powder, for maximum benefit.

Visit a gastroenterologist for persistent digestive issues.

Frequently Asked Questions

Wheatgrass aids digestion by providing a rich source of digestive enzymes like amylase and lipase, which help break down food. Its fiber and chlorophyll content also help cleanse the intestinal tract and promote regularity.

Yes, many people find wheatgrass helps with bloating and gas. Its enzymes assist in more complete digestion, while its cleansing properties reduce the fermentation of undigested food in the gut, which often causes discomfort.

Wheatgrass can help with constipation, particularly in powdered forms that contain fiber. For fresh juice, its cleansing properties help promote bowel motility and waste elimination, though it's important to start with a small dose.

While not a cure, wheatgrass has shown promise as an adjunctive therapy for inflammatory bowel diseases like ulcerative colitis, with small studies showing a reduction in symptoms like rectal bleeding due to its anti-inflammatory effects.

Wheatgrass is a prebiotic, not a probiotic. It contains non-digestible fiber that acts as food for the beneficial bacteria already present in your gut, helping to support and grow your existing microbiome.

Fresh wheatgrass juice offers maximum potency and is more readily absorbed as the indigestible fiber is removed. Powdered forms, especially juice powder, are more convenient and still provide concentrated nutrients, but may be less potent.

People with celiac disease or gluten sensitivity should be cautious. While wheatgrass itself is the grass of the wheat plant and generally considered gluten-free, cross-contamination is a risk. Opt for certified gluten-free products and consult a healthcare professional.

Many experts recommend consuming wheatgrass on an empty stomach, particularly in the morning. This allows for optimal absorption and can provide an energizing effect, but individual tolerance varies.