Celery Juice: What the Evidence Really Says
A glass of celery juice every morning has become a wellness ritual. It can be a pleasant way to get some vegetables, but the big detox claims do not hold up. Here is the honest picture.
Celery juice had its big moment on social media, and it has never quite gone away. The ritual is simple: juice a bunch of celery, drink it on an empty stomach, and wait for clearer skin, a calmer gut and a cleaner liver.
Celery is a healthy vegetable, and there is nothing wrong with enjoying it as a drink. But the claims made for celery juice go far beyond what the evidence supports. Here is what is known about juicing in general, what to be careful about, and a simple blended version that keeps more of the vegetable in your glass.
The claims behind the trend
Celery juice is usually promoted as a detox. Supporters say it flushes toxins, heals the gut, clears skin, reduces bloating and helps weight loss. Many of these promises come from personal stories rather than research.
We could not find reliable studies showing that drinking celery juice does any of these things. What reliable sources do cover is juicing and juice cleanses in general, and that evidence is a useful guide.
Blended Celery, Apple and Cucumber Drink
You need
- celery stalks, well washed, trimmed and roughly chopped3
- green apple, cored and chopped, skin on1/2
- piece of cucumber, chopped5 cm (2 inch)
- lemon juice1 tbsp
- cold water150 ml (2/3 cup)
- ice cubesa few
Method
- Wash the celery, apple and cucumber thoroughly under running water and trim any damaged parts.
- Put the celery, apple, cucumber, lemon juice and water in a blender.
- Blend on high for about 1 minute, until completely smooth.
- Add the ice and blend for a few seconds more. Add a little extra water if it is too thick.
- Pour into a glass and drink straight away. Do not keep it for later.
Tips
- If you prefer a thinner drink, pour it through a coarse sieve, but leave in as much pulp as you can to keep the fiber.
- Celery leaves are edible and add a stronger, slightly peppery flavor. Use a few if you like it.
- Pair the drink with a meal or snack rather than having it instead of one.
What the evidence says
Mayo Clinic is clear that juicing is no healthier than eating whole fruits and vegetables. Juice keeps most of the vitamins, minerals and plant compounds of the original produce, but most juicing removes the fiber. Fiber is good for digestion and helps you feel full. The common belief that your body absorbs nutrients better from juice is usually not true.
As for detox, Mayo Clinic says there is no strong scientific proof that juice-only cleanses remove toxins, help digestion or lead to weight loss. They do not provide enough nutrition, and any weight lost is often regained. NCCIH agrees that juicing and detox diets lead to initial weight loss because you eat fewer calories, but the weight usually comes back when normal eating resumes. There are no studies of their long-term effects.
So celery juice can be a way to drink some vegetables, especially if you do not enjoy eating them. It is not a cleanse, and it does not replace a varied diet.
Juice or blend?
If you want the celery habit, a blender is the better choice. Mayo Clinic notes that blending the edible parts of produce, instead of using a juicing machine, keeps more fiber and more plant compounds in your drink.
Freshness matters too. Harmful bacteria can multiply quickly in fresh juice, so make only what you will drink straight away. If you buy ready-made juice, choose a pasteurized one. NCCIH warns that unpasteurized juice can cause illness, which can be serious for children, older adults and people with weakened immune systems.
Questions people ask
Should I drink celery juice on an empty stomach?
There is no good evidence that timing makes a difference. Drink it whenever suits you, ideally alongside food.
Is celery juice a good way to lose weight?
Juice-only diets can cause quick weight loss from eating less, but NCCIH says the weight usually returns. Whole vegetables, with their fiber, are more filling.
Does celery juice cleanse the liver?
There is no good evidence that it does. Mayo Clinic says there is no strong scientific proof that juice cleanses remove toxins.
Sources
- Is juicing healthier than eating whole fruits or vegetables? — Mayo Clinic
- "Detoxes" and "Cleanses": What You Need To Know — NCCIH
- What You Need to Know About Juice Safety — US Food and Drug Administration
This article is for general information only and is not medical advice. Herbs can interact with medicines and health conditions. Talk to a doctor or pharmacist before trying a herbal remedy, especially if you are pregnant, breastfeeding, giving it to a child, or taking any medication.
