Wheatgrass juice, known for its bright green colour, has gained popularity for its potential health applications. Rich in chlorophyll and antioxidants, consumption of wheatgrass juice is an area of ongoing scientific interest for its potential to support immune function and reduce oxidative stress [1]. However, it is crucial to understand that more human clinical studies are needed to definitively confirm these effects and establish safe, effective dosing [2].
Let’s explore what makes wheatgrass juice a subject of discussion among health enthusiasts.
What is Wheatgrass?
Wheatgrass is the young grass of the common wheat plant (Triticum aestivum), often consumed as a juice, powder, or supplement. Harvested within seven to ten days of sprouting, wheatgrass is known for its dense nutritional profile and preliminary potential health benefits [3]. Its vibrant green colour is attributed to its high chlorophyll content, a compound that some anecdotal accounts associate with detoxifying properties, though this specific effect is not fully validated in clinical settings [3]. Wheatgrass juice is a concentrated source of nutrients, making it an appealing option for those seeking to enhance their overall well-being.
Nutritional Profile of Wheatgrass Juice
The nutritional content of wheatgrass juice can vary based on growing conditions and preparation methods. The following data represents approximate values for fresh juice:
|
Nutrient |
Approximate Amount per 100 ml |
| Calories | ~17 kcal [4] |
| Protein | ~0 grams (trace amounts may be present) [4] |
| Fat | ~0 grams (trace amounts may be present) [4] |
| Vitamin C | ~40 mg [4] |
| Iron | ~60 mg [4] |
| Cholesterol | 0 mg |
| Vitamins A, E, and B complex | Present in varying, generally high amounts [3] |
| Minerals like calcium, selenium, potassium | Present [3] |
Note: These figures are general estimates and should be verified against product-specific labels for supplements or commercially prepared juice. It is a highly nutrient-dense food source.
Potential Health Benefits of Wheatgrass Juice
Wheatgrass juice is a nutrient-dense beverage that is being investigated for a wide array of potential health benefits. The inclusion of vitamins, minerals, and antioxidants contributes to the interest in this food for overall well-being. It is essential to remember that the claims below are largely based on laboratory or preliminary small-scale human studies, and should not replace standard medical care.
1. May Help Manage Certain Chemotherapy Side Effects
For individuals undergoing chemotherapy, wheatgrass juice has been studied for its potential to help alleviate some treatment-related side effects. Preliminary findings from a small-scale pilot study on breast cancer patients suggested that consuming wheatgrass juice alongside chemotherapy might help reduce myelotoxicity (a decrease in blood cell production) and maintain white blood cell levels, which could potentially reduce the toxicity associated with the treatment [5]. More extensive randomised controlled trials are needed to confirm these results and determine clinical application.
2. Potential in Improving Symptoms of Ulcerative Colitis
Wheatgrass juice has shown potential in alleviating symptoms of ulcerative colitis (UC). In a small, randomised, double-blind, placebo-controlled trial, participants with active distal ulcerative colitis who consumed wheatgrass juice reported reduced disease activity and decreased instances of rectal bleeding, suggesting it may serve as a beneficial supportive therapy [6]. While these initial findings are promising, further large-scale clinical trials are necessary to confirm its role in UC management.
3. Research Suggests Potential for Blood Sugar Regulation
Maintaining healthy blood sugar levels is crucial for overall health. Animal studies have indicated that wheatgrass extracts may help regulate blood sugar by potentially affecting insulin levels and improving glucose metabolism [7]. Although further research, particularly human clinical trials, is required to confirm these effects in people, the nutrient profile suggests a promising area for investigation concerning blood sugar management.
4. Possible Role in Lowering Cholesterol Levels
High cholesterol levels are a known risk factor for cardiovascular disease. Some animal and laboratory studies have suggested that wheatgrass may have the ability to lower LDL (“bad”) cholesterol and triglycerides [7]. Researchers have noted that these effects appear similar to some cholesterol-lowering medications; however, this comparison is based on preliminary data and should not be interpreted as a recommendation to replace prescribed medication. Human trials are necessary to validate these findings and understand the impact of incorporating wheatgrass juice into a heart-healthy diet.
5. Laboratory Studies on Cancer Cell Inhibition
Laboratory (in vitro) studies using wheatgrass extracts suggest that the compounds within may have antioxidant properties that can inhibit the growth of certain cancer cell lines, particularly those related to the mouth and colon [2]. These findings highlight a potential mechanism of action. It is critical to emphasise that clinical evidence in humans is severely lacking, and wheatgrass juice is not a proven treatment or preventative measure for cancer.
6. Anti-inflammatory Properties
Chronic inflammation is linked to a variety of health concerns. Wheatgrass juice contains compounds, including chlorophyll and various antioxidants, that are recognised for having anti-inflammatory properties [3]. By potentially modulating inflammatory pathways, incorporating wheatgrass juice may support overall health; however, direct evidence linking regular consumption to a reduced risk of chronic diseases in humans due to this effect is still developing.
7. May Aid in Healthy Digestion
Maintaining a healthy digestive system is essential for optimal nutrient absorption. Wheatgrass juice contains digestive enzymes and is a source of dietary fibre (when consumed as a whole product or blended, less so in strained juice), which can support gut health [8]. By potentially promoting healthy digestion, wheatgrass juice may aid in reducing gastrointestinal issues and improving the body’s ability to absorb vital nutrients.
8. High Antioxidant Content and Cognitive Function
While direct, extensive clinical trials linking wheatgrass juice consumption specifically to improved cognitive function in humans are limited, the high antioxidant content is a key factor. Antioxidants help protect the brain from oxidative stress, which is a contributing factor to age-related cognitive decline [9]. Therefore, as a nutrient-dense source of antioxidants, wheatgrass juice may support overall cellular and brain health, but this is a theoretical benefit based on its nutritional components.
How to Grow and Use Wheatgrass Juice Safely
Growing wheatgrass at home is straightforward: Simply soak organic wheat seeds overnight, then spread them in a shallow tray with moist soil or a damp paper towel. Keep them in indirect sunlight and mist them daily. In about a week, you’ll have nutrient-rich wheatgrass ready to harvest for fresh juices and smoothies!
Wheatgrass is a nutrient-dense food that can be easily incorporated into your diet. Here are some tips on how to use wheatgrass effectively and safely:
- For optimal nutritional benefits, always cut the wheatgrass just before juicing and wash it thoroughly to remove any dirt or debris.
- The typical suggested intake is 60–120 ml (2–4 oz) daily. Start with a small amount (30 ml or 1 oz) to assess tolerance and gradually increase your intake. Some sources suggest consumption on an empty stomach for better absorption, though scientific evidence for this is limited.
- A slow juicer is ideal for extracting the maximum nutrients from wheatgrass, but you can also blend it with water and strain the mixture.
- Fresh wheatgrass juice is best consumed immediately, but can be refrigerated for up to 48 hours or frozen into ice cubes for later use.
Possible Side Effects and Safety Considerations of Wheatgrass Juice
Although wheatgrass juice is considered safe for most people, consuming it in excess or without proper precautions can lead to some adverse effects.
- Gastrointestinal Issues: Nausea, mild allergic reactions, and constipation are some of the common side effects reported, particularly when starting consumption or taking large quantities [10].
- Contamination Risk: Wheatgrass is grown in soil and consumed raw; therefore, it carries a risk of microbial contamination (e.g., mold or bacteria) if not properly grown, cleaned, and handled.
- Drug Interactions: Wheatgrass may interfere with blood sugar control due to its potential effects on glucose metabolism; individuals with diabetes or those scheduled for surgery should exercise caution and consult their physician, as blood sugar stability is critical [10].
- Pregnancy and Breastfeeding: Due to limited and insufficient research on the safety and effects of wheatgrass juice during pregnancy and breastfeeding, it is advisable for women in these stages to avoid or consult a doctor before consuming it.
- Gluten: While the grass itself is generally gluten-free (as gluten develops in the seed head), cross-contamination can occur. Individuals with Celiac disease or severe gluten intolerance must choose certified gluten-free wheatgrass products or avoid it entirely [10].
Disclaimer: This article is intended for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare professional, such as a Primary Care Physician or Certified Wellness Coach, before making any changes to your diet, starting any new supplement, or if you have any medical questions or concerns.
Conclusion
Wheatgrass juice is a nutrient-rich food that shows promise in laboratory and small-scale human studies, suggesting potential benefits such as reducing treatment-related side effects in specific contexts and boosting overall nutrient intake. However, a clear consensus on its specific health benefits and optimal use requires more rigorous, large-scale clinical trials. It is crucial to consume it responsibly, be aware of potential side effects, and consider it as a supplement to, not a replacement for, a balanced diet and established medical care. If you are new to wheatgrass juice, start with small amounts and consult your doctor or a qualified healthcare provider if you have any concerns or underlying health conditions before adding wheatgrass juice to your regimen.
Frequently Asked Questions (FAQs)
What does wheatgrass do to your body?
Wheatgrass is rich in antioxidants, chlorophyll, and various vitamins, which theoretically support immunity and aid digestion. It contributes beneficial micronutrients to the diet.
Who should be cautious about drinking wheatgrass juice?
Individuals with a history of nausea or allergies, those with existing medical conditions (especially diabetes), pregnant or breastfeeding individuals, and anyone undergoing current medical treatment should consult a healthcare provider first.
How much vitamin B12 is in wheatgrass?
Wheatgrass contains some B vitamins, but the presence of significant, reliable amounts of active Vitamin B12 is not consistently supported by scientific literature and should not be relied upon as a primary source.
What is the best time to drink wheatgrass juice?
While there is no universally recommended time, many enthusiasts consume wheatgrass juice early in the morning, which may aid digestion and nutrient absorption.
Does wheatgrass juice have side effects?
Wheatgrass is generally safe, but some individuals may experience side effects such as nausea, headaches, or allergic reactions, especially when starting or consuming high quantities.
References
[1] Minocha, N., Saini, S., & Pandey, P. (2022). Nutritional prospects of wheatgrass (Triticum aestivum) and its effects in treatment and chemoprevention. Exploration of Medicine, 3(6), 432–442. https://doi.org/10.37349/emed.2022.00104
[2] Bar-Sela, G., Cohen, M., Ben-Arye, E., & Epelbaum, R. (2015). The Medical Use of Wheatgrass: Review of the Gap Between Basic and Clinical Applications. Mini-Reviews in Medicinal Chemistry, 15(12), 1002–1010. https://doi.org/10.2174/138955751512150731112836
[3] Mishra, N., Tripathi, R., Pandey, D., Shah, K., & Chauhan, N. S. (2025). Wheatgrass (Triticum aestivum): a miraculous microgreen: an overview. Journal of Future Foods, 5(3), 239–247. https://doi.org/10.1016/j.jfutfo.2024.07.003
[4] Rana, S., Kamboj, J. K., & Gandhi, V. (2011). Living life the natural way – Wheatgrass and Health. Functional Foods in Health and Disease, 1(11), 444–456. https://doi.org/10.31989/ffhd.v1i11.112
[5] Bar-Sela, G., Tsalic, M., Fried, G., & Goldberg, H. (2007). Wheat grass juice may improve hematological toxicity related to chemotherapy in breast cancer patients: a pilot study. Nutrition and Cancer, 58(1), 43–48. https://doi.org/10.1080/01635580701308083
[6] Ben-Arye, E., Goldin, E., Wengrower, D., Stamper, A., Kohn, R., & Berry, E. (2002). Wheat grass juice in the treatment of active distal ulcerative colitis: a randomized double-blind placebo-controlled trial. Scandinavian Journal of Gastroenterology, 37(4), 444–449. https://doi.org/10.1080/003655202317316088
[7] Singh, J., & Singh, N. (2016). Therapeutic Potential of Wheatgrass (Triticum aestivum L.) for the Treatment of Diabetes: A Systematic Review. Journal of Pharmacognosy and Phytochemistry, 5(1), 22–26. http://www.phytojournal.com/archives/2016/vol5issue1/PartA/5-1-2.pdf
[8] Kumar, N. S., Murali, M., Nair, A. M., & Nair, A. S. (2016). Green blood therapy of wheat grass-Nature’s finest medicine’-A literature review. Journal of Pharmacy and Biological Sciences, 11(2), 57-64. https://www.researchgate.net/publication/303492576_Green_blood_therapy_of_wheat_grass-Nature%27s_finest_medicine%27-_A_literature_review
[9] Katiyar, P., Singh Rathore, A., Banerjee, S., Nathani, S., Zahra, W., Singh, S. P., Sircar, D., & Roy, P. (2022). Wheatgrass extract imparts neuroprotective actions against scopolamine-induced amnesia in mice. Food & Function, 13(16), 8474–8488. https://doi.org/10.1039/d2fo00423b
[10] Sethi, N., Singh, H., & Sharma, R. (2016). Wheatgrass: A Study of Its Health Potential. International Journal of Research in Pharmacy and Chemistry, 6(1), 108–114. https://www.ijrpc.com/files/6-1-16/108-114.pdf