The Daily Drink This Gastroenterologist Swears By for Better Gut Health

You already know how crucial gut health is—especially with the troubling rise in colon cancer among younger adults. But if you're searching for a simple, natural way to strengthen your digestive system, it’s worth paying attention to what gastroenterologist Dr. Joseph Salhab drinks every single day. This isn’t just another passing wellness trend. It’s a science-backed daily ritual with the potential to transform your gut health from the inside out.

Key Takeaways

• Tart cherry juice contains some of the highest levels of anti-inflammatory compounds of any fruit juice, making it a powerful ally for your gut.

• Daily consumption may help reduce colon cancer risk, according to early but promising research.

• Montmorency tart cherries are the gold standard—choose pure juice with no added sugars or concentrates.

• Natural melatonin in the juice promotes better sleep, offering benefits beyond digestion.

• A small daily dose—just a quarter cup diluted with water—is enough to begin experiencing positive effects.

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Why Your Gut Loves Tart Cherry Juice

Each time you drink tart cherry juice, you flood your digestive system with anthocyanins and polyphenols—nutrient compounds that your gut bacteria thrive on. These antioxidants don’t just pass through your system; they actively support beneficial microbes, helping them produce anti-inflammatory compounds that soothe irritation throughout your digestive tract.

If you struggle with inflammatory gut issues, this habit could be genuinely transformative. In one notable study, people with ulcerative colitis who drank tart cherry juice twice a day experienced a 40% reduction in calprotectin, a key marker of gut inflammation. For anyone dealing with discomfort, flare-ups, or chronic digestive challenges, that kind of improvement could significantly enhance quality of life.

Beyond easing inflammation, these bioactive compounds help fortify the gut barrier, support healthier bowel movements, and promote a more balanced microbiome—factors that play essential roles in long-term digestive health.

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The Hidden Cancer-Fighting Potential

Here’s where tart cherry juice becomes even more compelling. Early scientific evidence suggests that the anthocyanins in tart cherries may help protect against colon cancer. Laboratory studies on both mice and human cancer cell lines show these compounds can slow cancer cell growth and may even inhibit tumor formation.

While more research is needed to fully understand the impact in humans, the findings are promising—especially considering the alarming increase in colon cancer among younger adults. Drinking tart cherry juice isn’t just a wellness habit; it might be a daily dose of long-term protection for one of your body’s most vital systems.

For individuals with a family history of gastrointestinal cancers or those wanting to take proactive steps toward prevention, this simple beverage could be a meaningful addition to their routine.

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How to Choose the Right Tart Cherry Juice

Not all tart cherry juices offer the same benefits. Dr. Salhab specifically recommends pure Montmorency tart cherry juice. This variety isn’t made from concentrate, contains no added sugars, and has the highest concentration of the beneficial antioxidant compounds used in most scientific studies.

Your ideal serving is easy:
Mix one-quarter cup of pure tart cherry juice with about half a cup of cold water or ice.
You can enjoy it anytime, though many people prefer drinking it in the evening because of its natural sleep-enhancing properties.

If the flavor feels too intense at first, you can dilute it more heavily or blend it into smoothies. Over time, most people grow to appreciate its rich, tangy taste.

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Bonus Benefit: Better Sleep Quality

If sleep has been a challenge, tart cherry juice can support you in more ways than one. The juice naturally contains melatonin, the hormone that regulates your sleep-wake cycle. Regular consumption has been shown to improve both sleep duration and quality.

In one study, adults over 50 who drank Montmorency tart cherry juice every day slept an additional 84 minutes per night on average. The juice increased levels of tryptophan—the amino acid precursor to serotonin and melatonin—while also reducing inflammation that can disrupt rest.

So with one small daily habit, you’re supporting your digestion, calming inflammation, and priming your body for deeper, more restorative sleep.

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Making It Part of Your Daily Routine

Incorporating this habit is incredibly simple. Montmorency tart cherry juice is widely available in many grocery stores, health markets, and online. Since over 94% of these cherries consumed in the U.S. are grown domestically, especially in Michigan, choosing this juice also supports local farmers and American agriculture.

Consistency is key. Your body needs time to adjust, and your gut bacteria need repeated exposure to these beneficial compounds to create lasting change. Give yourself a few weeks, and you may begin noticing smoother digestion, better sleep, and an overall sense of improved wellness.

A small glass of tart cherry juice each day might be one of the simplest yet most powerful steps you can take for your health.