29-05-2025
The #1 Fruit to Help Lower Inflammation, According to Dietitians
Reviewed by Dietitian Kelly Plowe, M.S., RDChronic inflammation can lead to discomfort, slowed recovery and chronic diseases.
Cherries are the top inflammation-fighting fruit thanks to their polyphenol content.
Cherries can improve joint pain, exercise recovery and fight chronic is the body's way of defending itself against an injury or harmful substance. But when inflammation lingers for a little too long (aka chronic inflammation), it can lead to prolonged discomfort, slow recovery and chronic inflammatory diseases. Medications are often used to manage inflammation, but lifestyle factors, like our diet and the foods we eat, also play a valuable role.
Fruit, in particular, contains a wealth of nutrients that can help keep inflammation at bay. But one fruit stands out above the rest due to its rich array of anti-inflammatory compounds. With their distinctive long stems and vibrant red color, cherries have earned the top spot as the No. 1 fruit to tackle inflammation. To break down why cherries top the list, dietitians are sharing their insights on the inflammation-fighting benefits of this remarkable fruit.
We're sharing the reasons why cherries, whether fresh, frozen, juiced or dried, are the best anti-inflammatory fruit.
Cherries come in over a hundred varieties, but Montmorency tart cherries and Bing sweet cherries are some of the most widely grown. Both varieties are rich in polyphenols, a group of plant compounds known for their powerful anti-inflammatory properties. They are particularly high in a class of polyphenols called anthocyanins. Among the two, 'sweet cherries tend to be higher in anthocyanins, the deep red and purple pigments that give cherries their color,' says Lizzie Streit, M.S., RDN, LD, author of The Complete Guide to Anti-Inflammatory Foods.
'These compounds act as antioxidants, protecting cells in your body from damage that drives inflammation,' Streit explains. Streit highlights that cherries may help bolster the body's defenses against chronic inflammation, which has been linked to the development of chronic conditions like heart disease and type 2 diabetes. Research has shown that eating cherries regularly may help lower blood pressure, improve lipid levels and enhance blood vessel function.
The anti-inflammatory benefits of cherries also extend to the joints. More specifically, Streit shares that eating cherries and drinking cherry juice may help prevent gout flare-ups. Gout is a form of inflammatory arthritis caused by a buildup of uric acid in the joints, often starting in the big toe or lower limbs. Studies suggest that drinking tart cherry juice helps to reduce inflammation and lower uric acid levels in the body.,
Tart cherry juice has also been found to ease joint pain and inflammation in people with osteoarthritis. Unlike gout, researchers aren't sure what triggers the breakdown of joint tissue that occurs with osteoarthritis. But what they have found is that tart cherry juice helps to reduce inflammatory markers, like C-reactive protein, that are associated with osteoarthritis symptoms.
Intense workouts often trigger inflammation as part of the body's natural repair process. While this response is normal, managing the inflammation that accompanies exercise is key to effective recovery and performance. Fortunately, 'researchers have found that the consumption of cherries decreases markers of oxidative stress, inflammation and exercise-induced muscle soreness,' says Angie Asche, M.S., RD, CSSD, a sports dietitian and founder of Eleat Sports Nutrition. However, to reap these benefits, timing matters. Studies emphasize that muscle function recovers more quickly if you drink cherry juice several days before exercising.
Here are dietitian-approved ways to incorporate cherries into your diet to maximize their anti-inflammatory benefits.
Cherries can be enjoyed in a variety of ways, but Streit shares that fresh cherries likely retain more heat-sensitive anthocyanins than their cooked counterparts. 'Enjoy fresh cherries on oatmeal, Greek yogurt or fruit salad,' shares Streit. 'They also taste delicious in savory preparations, such as salsas, salads and sauces.' If you're looking for a savory anti-inflammatory side, whip up our Cherry-Almond Farro Salad. For those who prefer sweet cherry dishes, give our Black Forest Cake-Inspired Overnight Oats a try.
Cherry season usually begins in mid-May and lasts until early July. But what happens when the season ends? That's when stocking up on frozen cherries comes in handy. Picked and frozen at the peak of ripeness, frozen cherries retain most of their polyphenols, nutrients and flavor. Asche recommends tossing your frozen cherries into a smoothie with banana, protein powder, flaxseed, yogurt and your milk of choice. You can also try our highly rated Cherry Mocha Smoothie.
Drinking cherry juice is a simple and convenient way to tap into its anti-inflammatory benefits. As you stroll down the juice aisle, look for options that say 100% cherry juice with no added sugar. But don't be swayed by the front of the bottle; always flip it over and read the ingredient list to ensure it's pure cherry juice with no other ingredients. If pure cherry juice isn't your vibe, try our Tart Cherry Nighttime Mocktail for more flavor and fizz.
Chronic inflammation can impact everything from long-term health to exercise recovery. Luckily, there are natural ways to keep inflammation in check. One of the best ways to do so is to incorporate anti-inflammatory foods like cherries into your diet. Whether you enjoy them fresh, frozen or juiced, cherries are packed with potent polyphenols that can help lower inflammatory markers, alleviate joint pain and reduce muscle soreness. However, it's important to keep in mind that no single food can decrease inflammation alone. Instead, it's best to focus on balanced nutrition and lifestyle changes to achieve lasting benefits.
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