What Kind of Cherries are Anti-Inflammatory?

November 30, 2025 •

3 min read

Studies have consistently shown that certain varieties of cherries possess significant anti-inflammatory benefits, with research highlighting their effectiveness in managing various inflammatory conditions. The potent compounds found in cherries have been linked to reducing pain and combating oxidative stress throughout the body.

Quick Summary

Tart Montmorency cherries and sweet Bing cherries contain anti-inflammatory anthocyanins and polyphenols. Consumption is linked to reduced pain from arthritis, gout, and exercise-induced muscle soreness.

Key Points

Tart Montmorency Cherries: This variety has the highest concentration of anti-inflammatory anthocyanins and is most studied for conditions like gout, arthritis, and muscle soreness.
Anthocyanins are Key: These powerful antioxidants are the primary anti-inflammatory compounds in cherries and are responsible for their rich red color.
Sweet Bing Cherries also Help: While generally less potent than tart cherries, sweet varieties contain significant anti-inflammatory compounds and can reduce inflammatory markers like CRP.
Works Like an NSAID: Cherry compounds can inhibit inflammatory enzymes (COX-1 and COX-2) in a similar way to non-steroidal anti-inflammatory drugs.
Versatile Consumption: Anti-inflammatory benefits can be obtained from cherries consumed fresh, frozen, dried, or as juice/concentrate, though potency varies by preparation.
Helps Muscle Recovery: Regular consumption of tart cherry products has been shown to reduce muscle damage and soreness after intense exercise.

The Anti-Inflammatory Powerhouse: Understanding Cherry Compounds

Cherries are not just a delicious fruit; they are packed with potent antioxidants and anti-inflammatory compounds, primarily anthocyanins and other polyphenols. These natural plant chemicals are responsible for the deep red color of many cherry varieties and play a crucial role in mitigating the body's inflammatory response. While all cherries offer some level of benefit, different types vary in their concentration of these active ingredients, making some varieties more effective for specific health concerns.

The Science Behind the Anti-Inflammatory Action

At the cellular level, the anthocyanins and other flavonoids in cherries have been shown to inhibit enzymes involved in inflammation, such as cyclooxygenase-1 and -2 (COX-1 and COX-2). This mechanism is similar to how over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) work, but without the potential side effects. Additionally, these compounds help reduce oxidative stress, which is linked to chronic diseases and premature aging. By neutralizing harmful free radicals, cherries help protect cells from damage and reduce overall inflammation.

Tart Cherries: The Leading Anti-Inflammatory Champion

When it comes to anti-inflammatory benefits, tart cherries are widely considered the most potent variety. Specifically, Montmorency tart cherries have been the subject of extensive scientific research due to their high concentration of anthocyanins and other beneficial compounds. Studies have demonstrated their efficacy in numerous areas:

Relief from Arthritis and Gout: Tart cherry consumption has been linked to lower uric acid levels and reduced pain from osteoarthritis.
Enhanced Exercise Recovery: Tart cherries can help reduce muscle soreness and oxidative stress after exercise.
Improved Sleep Quality: As a natural source of melatonin, tart cherries may improve sleep.

Sweet Cherries: A Potent and Delicious Alternative

Sweet cherry varieties, such as Bing, also offer anti-inflammatory benefits. They contain antioxidants and anti-inflammatory compounds like anthocyanins and quercetin. Studies indicate that consuming sweet cherries can reduce inflammatory markers like C-reactive protein (CRP). Sweet cherries also provide fiber, potassium, and vitamin C.

Incorporating Anti-Inflammatory Cherries into Your Diet

There are many ways to enjoy the benefits of cherries:

Fresh: Enjoy them as a snack when in season.
Frozen: Add to smoothies or oatmeal.
Dried: A convenient snack or addition to salads.
Juice and Concentrate: Tart cherry juice or concentrate offers a potent dose of compounds. Typical recommendations are about 8 ounces of juice or 1-2 ounces of concentrate daily.
Supplements: Cherry powder or capsules are also available.

Cherry Comparison: Tart vs. Sweet for Inflammation


Feature	Tart Cherries (e.g., Montmorency)	Sweet Cherries (e.g., Bing)
Anti-Inflammatory Potential	High potency, due to concentrated anthocyanins, extensively studied for arthritis, gout, and muscle recovery.	Significant potential, studies show reduced inflammation markers, though research is less extensive than with tart cherries.
Key Compounds	High levels of specific anthocyanins (1 and 2), quercetin, and melatonin.	High levels of anthocyanins, quercetin, and melatonin, but overall concentration and profile differ from tart varieties.
Flavor Profile	Distinctively sour and acidic.	Sweet and juicy.
Best Uses	Often used in concentrate, juice, dried form, or for baking to manage the tartness.	Best eaten fresh as a snack, or used in desserts and salads.
Availability	Available year-round in juice, concentrate, dried, and frozen forms.	Seasonally available fresh, but also found frozen or dried.

Conclusion: Choosing the Right Cherry for Your Needs

Both tart and sweet cherries offer powerful anti-inflammatory benefits, primarily due to their high content of anthocyanin antioxidants. Tart Montmorency cherries are often the preferred choice for targeted support for conditions like gout, arthritis, or exercise recovery due to their higher potency and research backing. Sweet cherries, like Bings, provide a delicious way to consume anti-inflammatory compounds through whole fruit. Incorporating any type of cherry into your diet is a good strategy for managing inflammation and supporting overall health. Learn more about the specific benefits of tart cherries by exploring the resources provided by the Cherry Marketing Institute(https://www.usacherries.com/science-behind-tart-cherries).

Frequently Asked Questions

Tart Montmorency cherries are generally considered more potent for inflammation due to a higher concentration of anthocyanins, though sweet cherries like Bings also provide significant anti-inflammatory benefits.

The active compounds in cherries, primarily anthocyanins, act as antioxidants and inhibit pro-inflammatory enzymes like COX-1 and COX-2, which is similar to the action of some anti-inflammatory medications.

Yes, studies have shown that consuming tart cherry juice can help alleviate symptoms of arthritis by reducing inflammatory biomarkers in the blood.

For optimal benefits, research suggests consuming 1 to 2 cups of fresh cherries per day or drinking 8-ounce servings of tart cherry juice daily.

Yes, dried cherries retain their anti-inflammatory compounds, though their sugar content is more concentrated. Dried tart cherries are a convenient and potent option.

Concentrated cherry juice provides a higher dose of active compounds in a smaller volume, making it more potent. You can mix a small amount of concentrate with water to create a serving.

Regular cherry consumption has been associated with a lower risk of gout attacks due to its ability to reduce uric acid levels in the blood.