Wheatgrass is widely promoted as a functional food with a number of health benefits. Considering the rich vitamin and mineral content of wheatgrass, it makes sense that it might be beneficial for gut health and immunity.
Research, however, is much more sparse than folklore. Gut-health benefits are touted without much in the way of direct studies linking the two, while wheatgrass is cropping up in juice bars, supplements, and grow-your-own microgreens kits.
Boasts of Many Micronutrients
Ms. Iovinelli first heard of it when she was anemic after childbirth and needed to boost her iron levels. Iron supplements made her feel sick, and she learned wheatgrass juice could be a good alternative.It made such a difference in her health that she later named her coaching business Wheatgrass Warrior. Because gut health and immunity are connected, Ms. Iovinelli recommends that everyone drink wheatgrass juice during the winter—and others, as needed.
“I do think it helps with immunity and gut health because some of those vitamins and the minerals are in there, especially vitamin C and the B vitamins, particularly B12. It’s not something I do every single day, but definitely there are certain times that will be something I go to or recommend to clients,” she said. “This time of year is a good time, when people are getting sick.
“Now is a good opportunity to boost those vitamins and antioxidants and detox the sugar and other toxins they pick up this time of year.”
Calms the Inflamed Bowel
Research on ulcerative colitis—published in 2002 in the Scandinavian Journal of Gastroenterology—is one of the most cited studies regarding wheatgrass and gastrointestinal (GI) symptoms. Though small, it was a randomized, double-blind, placebo-controlled trial involving 21 patients who had active disease symptoms and either drank wheatgrass juice or a placebo daily for one month.Disease symptoms were tracked by episodes of rectal bleeding, recorded bowel movements, physician assessment, and sigmoidoscopic evaluation to check for internal symptoms. Those who drank wheatgrass juice had “significant reductions in the overall disease activity index,” as well as a reduction in severity of rectal bleeding.
Antioxidant Effect on the Gut
Wheatgrass has an antioxidant effect, observed through increases in glutathione when the juice is consumed. Glutathione, which is produced by the cells, is a scavenger of free radicals— reactive oxygen species that the body makes as part of its immune defense. If the body makes too many free radicals and can’t regulate them, oxidative stress pervades the body.Glutathione is found throughout the cells of the GI tract, with the highest concentration in the duodenum, the first section of the small intestine. How much we have depends on our age, diet, and alcohol and drug use.
Boosts Gut Microbiota
It’s possible wheatgrass juice may also influence the composition of the gut microbiota, the community of microorganisms that live in the gut and help carry out bodily functions like digestion.Scientific Silence
Five years ago, nutrition expert Dr. Michael Greger noted that it had been a decade since the ulcerative colitis study with no new research on wheatgrass.“A study like this raises so many questions. How would wheatgrass juice perform head-to-head against other treatments? Does it have any role in preventing attacks, or does it only work when you already have one? Should we be giving it to people with Crohn’s disease, too? What’s the best dose?”
But not everyone is optimistic about the potential for wheatgrass to aid digestive issues.
Memorial Sloan Kettering is quick to point out that there’s no scientific support for claims of “detoxification” properties, though it admitted components of wheatgrass do have antioxidant effects and iron chelation activity. Overall, the cancer center said there’s little evidence to support most claims of drinking juice from the plant.
Could Wheatgrass be Harmful?
Consuming too much wheatgrass could make you sick, and it’s possible to be allergic to the plant. Some people feel nauseous or have signs of an allergic reaction like itching, rashes, and a swelling throat, according to PharmEasy, a consumer healthcare app with information on prescriptions and other healthcare products.It is contraindicated for those taking warfarin due to the vitamin K.
Dr. Steven Gundry has insisted that not only does it offer no benefits, but it might even be harmful. Inventor and pediatric heart surgeon, Dr. Gundry is the author of “The Plant Paradox.”
“Some call this liquified shot of green a ‘miracle cure.’ The thing is… wheatgrass is not all it’s cracked up to be, and can actually be dangerous to your health,” Dr. Gundry’s website said. “There is research, but it’s not helpful. That’s because the trials are inconsistent and inconsequential.
“For instance, there may be ‘no real adverse effects of wheatgrass,’ but some individuals report being unable to tolerate it. And when have you ever heard that chlorophyll is an essential nutrient? You haven’t.”
Mr. Berg suggested the bigger issue is that studies so far have only hinted at the potential of wheatgrass.
“Unfortunately, a lot of the studies done on wheatgrass do not involve the real high quality wheatgrass juice powder, and my thought is if you actually step it up and use a high quality source, you’re probably going to get even better results,” he said.
