By now, you’re likely aware of how critical gut health is—especially as colon cancer rates continue to rise at an alarming pace among younger adults. If you’re searching for a simple, natural, and science-backed way to support your digestive system, it may be worth paying attention to what gastroenterologist Dr. Joseph Salhab drinks every single day.

This isn’t a passing wellness trend or social media hype. It’s a carefully studied beverage with compelling evidence behind it—one that may help reduce inflammation, protect your colon, and improve overall gut health from the inside out.

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Key Takeaways at a Glance

• Tart cherry juice contains some of the highest levels of anti-inflammatory compounds found in any fruit juice

• Daily intake may lower markers of gut inflammation and potentially reduce colon cancer risk

• Montmorency tart cherries provide the greatest benefits—choose pure juice with no added sugar

• Naturally supports better sleep thanks to its melatonin content

• You only need ¼ cup diluted with water to experience benefits

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Why Your Gut Will Thank You for This Daily Habit

When you drink tart cherry juice, you’re delivering a powerful dose of anthocyanins and polyphenols directly to your digestive system. These compounds don’t just act as antioxidants on their own—they actively nourish your gut microbiome.

Your beneficial gut bacteria thrive on these compounds, using them to produce short-chain fatty acids and other anti-inflammatory substances that help calm irritation throughout the intestinal lining. The result is a more balanced gut environment, improved digestion, and reduced systemic inflammation.

For individuals dealing with inflammatory bowel conditions, this can be especially impactful. In recent clinical research, people with ulcerative colitis who consumed tart cherry juice twice daily experienced a 40% reduction in calprotectin, a key biomarker that signals intestinal inflammation. For many patients, lowering this marker is associated with fewer flare-ups and improved quality of life.

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The Colon Cancer Connection You Shouldn’t Ignore

One of the most compelling reasons to consider tart cherry juice is its potential role in colon cancer prevention. Research suggests that anthocyanins—the pigments responsible for the juice’s deep red color—may help inhibit tumor formation and slow the growth of cancer cells.

Laboratory and animal studies, along with early human cell research, indicate that these compounds can interfere with cancer cell signaling and reduce oxidative damage to colon tissue. While large-scale human trials are still ongoing, the existing data is promising—especially in light of increasing colon cancer diagnoses among people under 50.

In other words, this isn’t just about digestive comfort. It may be about long-term colon protection.

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How to Use Tart Cherry Juice Correctly

Quality matters. Dr. Salhab emphasizes the importance of choosing pure Montmorency tart cherry juice—not juice from concentrate and not sweetened blends. Montmorency cherries contain significantly higher levels of anthocyanins than other cherry varieties, which is why they’re used in most clinical studies.

How to drink it:

• Mix ¼ cup of pure tart cherry juice with ½ cup of cold water

• Drink once daily

This diluted approach makes it easier on your blood sugar while still delivering all the benefits.

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A Surprising Bonus: Better Sleep

Tart cherry juice doesn’t just support your gut—it may also dramatically improve your sleep quality. This natural beverage contains melatonin, the hormone responsible for regulating your circadian rhythm.

Studies show that adults over 50 who drank Montmorency tart cherry juice slept an average of 84 minutes longer per night. Researchers also found increases in tryptophan, an amino acid needed to produce serotonin and melatonin, along with reduced inflammation that often interferes with restful sleep.

Because of these effects, many people prefer drinking tart cherry juice in the evening, allowing it to support digestion overnight while promoting deeper, more restorative sleep.

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Making It a Sustainable Daily Habit

Adding tart cherry juice to your routine is simple and accessible. You can find Montmorency tart cherry juice at most health food stores and many standard grocery chains. Interestingly, over 94% of Montmorency cherries consumed in the U.S. are grown domestically, primarily in Michigan—so you’re also supporting local agriculture.

As with any nutritional intervention, consistency is key. You won’t see dramatic changes overnight, but within a few weeks, many people report improvements in digestion, reduced bloating, better sleep, and overall well-being.

Sometimes, the most powerful health habits are also the simplest. A small daily glass of tart cherry juice could be one of the easiest—and smartest—ways to invest in your gut health and long-term wellness.