Cranberry juice has long been celebrated for its role in preventing urinary tract infections (UTIs), but there’s growing curiosity around its effects on gut health, especially when consumed daily.
With more people turning to natural beverages to support digestion and immunity, cranberry juice has started making its way into wellness routines beyond just UTI prevention. Tart and tangy, this ruby-red drink is rich in antioxidants and plant compounds.
So, what really happens to your digestive system when you sip on cranberry juice every day?
Dr Adithya V. Naragund, senior consultant in GI and HPB Surgery at Cytecare Hospitals, Bengaluru, tells indianexpress.com, “Cranberry juice contains bioactive compounds, particularly proanthocyanidins, which exhibit antimicrobial properties. These compounds may inhibit the growth of certain harmful bacteria while supporting the environment for beneficial microbes to flourish. Some studies suggest that cranberry components can prevent the adhesion of pathogenic bacteria to the gut lining, which may contribute to a healthier microbial balance.”
That said, he mentions that cranberry juice should be seen as a “supplementary measure rather than a standalone solution.” A diverse, fibre-rich diet with fermented foods continues to be the cornerstone of good gut health. “Moreover, cranberries are not native to India and are usually imported, which can mean higher costs and a greater likelihood of preservatives being added during processing. For individuals unaccustomed to such exotic fruits, sudden or excessive intake may lead to gut disturbances, especially in those with sensitive digestive systems,” suggests the expert.
Potential downsides of consuming cranberry juice regularly
Dr Naragund specifies, “Many commercially available cranberry juices are high in added sugars, which can disrupt gut microbial balance, promote inflammation, and contribute to metabolic concerns. Sugar can also encourage the growth of less beneficial gut bacteria if consumed in excess.”
Cranberry juice is naturally acidic. While the digestive system generally manages acidity well, some individuals may experience discomfort, acid reflux, or gastric irritation with frequent consumption, says the doctor. He adds, “This is especially true for people with existing gastrointestinal sensitivities such as gastritis. Additionally, in certain individuals, cranberries have been known to have a mild laxative effect and, when consumed in excess, may increase the risk of kidney stone formation due to their oxalate content.”
Difference in gut health benefits between store-bought cranberry juice and fresh, unsweetened versions
According to Dr Naragund, fresh, unsweetened cranberry juice or juice made without added sugars tends to retain more of the original phytonutrients, particularly antioxidants and polyphenols that may support gut health. On the other hand, many store-bought versions are diluted with other juices or sweetened with sugar, which can reduce their potential health value and introduce unnecessary additives.
Story continues below this ad
“Given that cranberries are not native to India and are typically imported, commercially available options often rely on preservatives to extend shelf life. These factors may reduce the nutritional integrity of the juice and could potentially irritate sensitive digestive systems. For those interested in gut health, it is advisable to consume cranberry juice in moderation and opt for pure, unsweetened varieties or, better yet, include cranberries as part of a varied and balanced diet,” concludes Dr Naragund.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
