But if you’re searching for a simple, natural, and research-backed way to improve your digestive health, you might be surprised by what gastroenterologist Dr. Joseph Salhab drinks every single day. This isn’t a passing wellness fad or yet another overhyped detox drink. Instead, it’s a powerful, science-supported beverage that may transform your gut health from the inside out: tart cherry juice.

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Key Takeaways

• Tart cherry juice contains the highest concentration of anti-inflammatory compounds of any commonly consumed juice.

• Daily intake may help reduce colon cancer risk, according to encouraging early research.

• For best results, choose pure Montmorency tart cherry juice with no added sugars or concentrates.

• The juice naturally contains melatonin, which may improve sleep quality.

• You only need ¼ cup mixed with water to start experiencing benefits.

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Why Your Gut Will Thank You for This Daily Habit

Each time you drink tart cherry juice, you’re delivering a concentrated dose of anthocyanins and polyphenols—plant compounds that your gut bacteria thrive on. When these antioxidants reach your digestive tract, they help fuel the production of short-chain fatty acids (SCFAs) and other anti-inflammatory molecules that soothe and stabilize the gut environment.

This isn’t just theoretical. For people struggling with inflammatory gut issues, the impact can be dramatic. One notable study found that individuals with ulcerative colitis who consumed tart cherry juice twice daily saw a 40% reduction in calprotectin, a protein that rises sharply when inflammation is active in the gut. Such a significant drop suggests improvements not only in symptoms but also in the underlying inflammatory process.

For anyone dealing with bloating, irregularity, cramping, or chronic inflammation, this simple daily habit could become a meaningful part of gastrointestinal support.

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The Cancer-Fighting Potential You Need to Know About

Now for the part that could influence your long-term health in a major way. Emerging research indicates that the anthocyanins in tart cherry juice may help prevent colon cancer development. While the research is still in early stages, studies on both mouse models and human cancer cell lines show that these compounds can:

• Slow or inhibit tumor formation

• Reduce cancerous cell proliferation

• Support natural mechanisms that protect the colon lining

In other words, drinking tart cherry juice might offer a layer of daily protection for one of your most important organs. And with colon cancer rates continuing to rise—especially in people under 45—incorporating a natural, accessible option like this could be one of the smartest and easiest preventive strategies available.

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The Right Way to Add Tart Cherry Juice to Your Day

Not all tart cherry products are created equal. To get the full therapeutic effects, quality matters.
Dr. Salhab recommends choosing:

• Montmorency tart cherry juice

• Not from concentrate

• Zero added sugars

• 100% pure juice

Montmorency cherries have the most robust profile of anthocyanins, which is why they’re the preferred choice in most clinical studies.

Your ideal serving is straightforward:
Mix ¼ cup of pure tart cherry juice with about ½ cup of cold water or ice water.
This reduces acidity, makes it more refreshing, and still delivers the full benefits.

You can drink it at any time of the day, but many people enjoy it in the evening because of a bonus effect you might not be expecting.

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Your Sleep Will Improve Too

One of the most surprising benefits of tart cherry juice is its impact on sleep quality.
This deep-red juice naturally contains melatonin, the hormone responsible for maintaining your sleep–wake cycle. Regular intake may help your body regulate those rhythms more effectively, leading to deeper and more consistent rest.

In a clinical study involving adults over 50, participants who drank Montmorency tart cherry juice daily gained an impressive 84 minutes of additional sleep per night. Researchers observed increases in tryptophan levels, improved melatonin availability, and reductions in inflammation—an ideal combination for restorative sleep.

Better gut health and better sleep from one simple beverage? That’s rare—and valuable.

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Making It Part of Your Routine

Incorporating tart cherry juice into your day is incredibly easy. Montmorency tart cherry juice is widely available at:

• Health food stores

• Many standard grocery chains

• Online health retailers

Adding it to your routine also supports local agriculture: over 94% of Montmorency cherries in the U.S. are grown domestically, especially in Michigan.

As with any health habit, consistency is key. While you might feel subtle improvements early on—like reduced bloating or better sleep—your gut microbiome takes time to adapt. After a few weeks of regular use, you may notice smoother digestion, less inflammation, and potentially better overall well-being.

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A Small Habit With Big Potential

Tart cherry juice isn’t a miracle cure, but it is a natural, accessible, science-backed way to support digestion, reduce inflammation, and protect long-term colon health. With gut issues on the rise and colon cancer increasingly affecting younger people, this easy daily addition could be one of the most meaningful steps you take toward better health.