Does juicing help with inflammation?

Inflammation is the body’s natural response to infection, irritation or injury. It’s a protective mechanism that helps defend against harmful stimuli. However, chronic inflammation can contribute to various health problems. Many people look to natural remedies like juicing to help reduce inflammation.

This article examines the evidence on whether juicing can help fight inflammation. It also provides tips on anti-inflammatory juices you can make at home.

What is inflammation?

Inflammation occurs when the immune system identifies a threat and sends white blood cells and other molecules to the site of infection or injury. This causes redness, heat, swelling and pain, which are signs that the body is fighting harmful stimuli and starting the healing process.

There are two main types of inflammation:

• Acute inflammation occurs after an injury or infection. It’s a short-term response that goes away once the threat is eliminated.
• Chronic inflammation is prolonged and persistent inflammation. It can last for months or years and contribute to diseases like diabetes, cancer, arthritis and heart disease.

Inflammation is not always bad. It’s actually an important part of the healing process. However, excessive inflammation, especially when it becomes chronic, can cause damage to the body’s tissues and DNA.

Anti-inflammatory foods and juices

Certain foods and juices contain nutrients that help fight inflammation. Drinking them is an easy way to increase your intake of anti-inflammatory compounds.

Some top anti-inflammatory juices include:

• Beet juice: Beets are rich in betalains, which are potent anti-inflammatory antioxidants. They also provide vitamin C, fiber, potassium and manganese.
• Pineapple juice: Pineapples contain bromelain, an enzyme with anti-inflammatory properties. Studies show it can reduce swelling and markers of inflammation.
• Blueberry juice: Blueberries are high in antioxidant compounds like anthocyanins that have strong anti-inflammatory effects.
• Tart cherry juice: Tart cherries are packed with anthocyanins and other polyphenols that can lower inflammation.
• Celery juice: Celery juice contains antioxidants like vitamin C, kaempferol and quercetin — all of which have anti-inflammatory benefits.

Some anti-inflammatory foods that can be juiced include:

• Tomatoes
• Carrots
• Broccoli
• Kale
• Turmeric
• Ginger
• Apples
• Grapes
• Oranges
• Spinach

Potential anti-inflammatory benefits of juicing

Here are some of the top potential anti-inflammatory benefits of juicing:

High antioxidant content

Many fruits and vegetables contain antioxidants, which are compounds that help neutralize oxidative damage from free radicals. Oxidative stress and free radical damage are tied to chronic inflammation.

Juicing allows you to consume larger quantities of antioxidants from produce than you could typically eat whole. Getting more antioxidants from your diet can help reduce inflammation.

Increased vegetable and fruit intake

Research shows that eating more fruits and vegetables is associated with lower levels of inflammatory markers like C-reactive protein (CRP) and interleukin-6 (IL-6).

Juicing makes it easier to eat more produce by condensing fruits and veggies into an easy-to-consume drink. This can help lower inflammation.

Vitamins, minerals and plant compounds

Fruits and vegetables provide a variety of vitamins, minerals and beneficial plant compounds. Many of these function as antioxidants or have direct anti-inflammatory effects.

For example, veggies like broccoli, tomatoes and spinach provide antioxidants like vitamin C and beta carotene. Fruits like pineapples and berries deliver plant compounds like bromelain and anthocyanins.

Juicing allows you to get a concentrated dose of these inflammation-fighting nutrients.

Probiotics

Some juices provide probiotics, which are beneficial bacteria that support gut health. Your gut flora impacts immune function and inflammation.

Sauerkraut, kimchi, miso, kefir and kombucha are probiotic-rich foods that can be juiced or added to juices.

Enhanced absorption

Juicing may enhance the absorption of anti-inflammatory nutrients. Processing produce into juice breaks down plant cell walls, releasing antioxidants, vitamins and minerals for better absorption.

Some studies suggest that juicing may provide greater antioxidant absorption than eating whole fruits and vegetables.

Potential concerns with juicing

While juicing has anti-inflammatory benefits, there are some potential downsides to consider:

• Nutrient loss: Juicing strips away skins and pulp, which contain fiber and nutrients. Consider keeping the peel on produce when possible and combining juice with the remaining pulp.
• Sugar content: Fruit juices are high in sugar without the fiber to balance it out. Consume vegetable juices or low sugar fruits like berries.
• Perishability: Fresh juices oxidize and lose nutrients quickly. Drink juice right after making it.
• Cost: Juicing requires an appliance and can be pricey compared to eating whole produce.
• Time: Juicing takes time — from shopping for ingredients to prep, juicing, cleanup.

Tips for an anti-inflammatory diet

Here are some tips to reduce inflammation through your diet:

• Focus on fruits, vegetables, herbs, spices, tea and plant proteins like beans and lentils.
• Choose antioxidant-rich produce like berries, leafy greens, tomatoes and beets.
• Include healthy fats like olive oil, avocado and nuts.
• Limit processed foods, fried foods, sugar, refined carbs and alcohol.
• Stay hydrated with water and anti-inflammatory beverages like green tea.
• Take probiotic and omega-3 supplements.
• Manage stress levels through yoga, meditation and good sleep hygiene.

Sample anti-inflammatory juice recipes

Here are some anti-inflammatory juice ideas to try:

1. Anti-Inflammatory Tonic

This tonic combines a variety of produce known for their antioxidant content.

Ingredients:

• 1 cucumber
• 5 carrots, greens removed
• 1 apple
• 1⁄2 lemon, peeled
• 1-inch knob of ginger
• 1⁄2 tsp turmeric
• Dash of cayenne pepper

2. Green Juice

This green juice takes advantage of leafy greens that are low in sugar but high in anti-inflammatory nutrients.

Ingredients:

• 1 cucumber
• 5 kale leaves
• 1 celery stalk
• 1⁄2 lemon, peeled
• 1-inch knob of ginger
• 1 green apple

3. Beet Juice

Beets stand out for their high betalain content. Combine them with carrots and apple for an anti-inflammatory boost.

Ingredients:

• 3 medium beets, greens removed
• 3 carrots
• 1 apple
• 1⁄2 lemon, peeled
• 1-inch knob of ginger

4. Pineapple Turmeric Juice

Pineapple provides bromelain, while turmeric contains the anti-inflammatory compound curcumin.

Ingredients:

• 1 cup pineapple chunks
• 1-inch knob of turmeric
• 1 orange, peeled
• 1⁄2 lemon, peeled
• 1-inch knob of ginger

5. Tart Cherry Juice

Tart cherries are one of the best sources of inflammation-fighting anthocyanins.

Ingredients:

• 1 cup tart cherries, pitted
• 1 apple
• 1⁄2 cucumber
• 1 kale leaf
• 1⁄2 lemon, peeled

The bottom line

Research shows that certain fruits, vegetables, herbs and spices have anti-inflammatory effects. Juicing them is an efficient way to increase intake of anti-inflammatory nutrients.

Juices with anti-inflammatory potential tend to be high in antioxidants, beneficial plant compounds, vitamins, minerals and probiotics. However, not all juices necessarily reduce inflammation.

Focus on low sugar vegetables and anti-inflammatory fruits like berries. Combine with spices like turmeric and ginger for added benefits.

Juicing likely won’t replace the need for medications or other treatment. But adding anti-inflammatory juices to your diet can be a complementary tool for reducing chronic inflammation alongside a healthy lifestyle.