Most fruit juices get a bad reputation in the health world, and for good reason. They tend to strip away the fibrous goodness of whole fruit and leave behind little more than concentrated sugar. But according to gastroenterologist Dr. Joseph Salhab, there is one juice that genuinely stands out from the rest and deserves a place in your daily routine. That juice is tart cherry juice, and the science behind it is surprisingly compelling.
Dr. Salhab shared his take in a video posted on Instagram, where he opened up about his personal favorites among fruit-based drinks. He was upfront about his general skepticism toward most juices, writing, “I’m not a fan of most fruit juices. In juices, the beneficial compounds that fruit normally contains are usually lost.” However, he carved out a clear exception for drinks loaded with antioxidants and polyphenols, specifically naming cherry, cranberry, and blueberry juices as options he actually supports. The publication EatingWell reported on his recommendations, bringing wider attention to his reasoning.
What makes tart cherry juice so special for the gut comes down to its unique chemical makeup. It contains high concentrations of anthocyanins and chlorogenic acids, two types of plant compounds that have been studied for their ability to fight inflammation in the digestive tract. Research has shown that regular consumption of cherry juice can help reduce inflammatory markers in people who suffer from inflammatory bowel conditions. This makes it a standout option among fruit drinks that are generally considered empty calories.
Dr. Salhab explained the gut mechanism in his video, noting that “gut bacteria can use polyphenols to produce anti-inflammatory compounds in the intestines.” This means the juice is not just passing through your system without purpose. Instead, the beneficial plant compounds are being actively processed by your microbiome and converted into substances that can help soothe intestinal inflammation. It is a reminder that what you drink can have a direct and meaningful impact on the bacterial ecosystem living inside your gut.
Beyond its digestive perks, tart cherry juice brings another benefit that Dr. Salhab personally takes advantage of at the end of the day. He noted, “I also drink it in the evenings because it is a natural source of melatonin,” the hormone that helps regulate the sleep-wake cycle. He recommends diluting the juice with iced water to create a refreshing and hydrating drink that doubles as a natural sleep aid. This makes it a two-for-one option for people looking to support both their gut and their sleep quality without reaching for supplements.
When it comes to how to enjoy cherry juice, there is plenty of flexibility. You can sip it straight, mix it with still or sparkling water, or use it as the base for a non-alcoholic mocktail. The most important thing, according to Dr. Salhab, is that you choose the right product off the shelf. He advises seeking out 100 percent pure juice rather than anything made from concentrate, and steering clear of options with added sugar. His guidance was direct: “Juices can often be calorie-dense, so don’t go overboard. Make your own juice or pick one without added sugar.”
It is worth keeping in mind that not all sugars are created equal. High intake of added sugars has been linked to symptoms like persistent fatigue, heightened thirst, and unwanted weight gain. The natural sugars found in whole fruit and pure fruit juices behave differently in the body because they come packaged with nutrients, plant compounds, and in the case of whole fruit, fiber. Cutting out fruit and unsweetened fruit juices entirely in an effort to avoid sugar could mean missing out on key vitamins, minerals, and antioxidants that support overall health.
Tart cherry juice has been studied beyond just gut health and sleep support. It is frequently used by athletes to help with post-exercise muscle recovery, as its anti-inflammatory properties may help reduce soreness after intense physical activity. Cherries belong to the Prunus family of plants and have been cultivated for thousands of years, with their medicinal uses documented across various cultures throughout history. The main varieties used for juice production are sour or Montmorency cherries, which have a significantly higher concentration of anthocyanins compared to sweet cherries. Polyphenols as a broader category of plant compounds have attracted growing scientific interest for their roles in reducing oxidative stress, supporting cardiovascular health, and modulating the gut microbiome. The gut microbiome itself is a complex community of trillions of microorganisms that influence everything from digestion and immunity to mood and brain function, making dietary choices that support it increasingly recognized as a cornerstone of overall wellness.
If you have been looking for a simple and evidence-backed addition to your diet, tart cherry juice might be worth trying, and we would love to hear whether you have already made it part of your routine or what your go-to gut-friendly drink is, so share your thoughts in the comments.
