People with sensitive stomachs avoid eating cherries. Here's why.
Though cherries don't quite match the popularity of bananas, apples or strawberries, they're still one of the most purchased fruits in the United States, per data from the International Fresh Produce Association. Of the more than 1,200 cherry varieties available, the most popular ones are Bing, Rainer, Black, Queen Anne and Montmorency.
"People love cherries for their sweet-tart flavor, vibrant color, and juicy texture," says Lisa Young, PhD, RDN, author of "Finally Full, Finally Slim," and an adjunct professor of nutrition at New York University. "They're both delicious and refreshing."
The unique flavor profile of the fruit also makes them work in a range of savory and sweet dishes that include pie, cheesecake, cookies, cobbler and tarts; plus dips, jams and jellies. Cherries are also commonly included as an ingredient in ice cream, chocolate candy, yogurt, smoothies and Cherries Jubilees. And dried cherries are frequently added to trail mix and as a topping on salads. Fresh cherry sauce is even sometimes used to flavor and sweeten steak and other red meat.
Are cherries good for you?
No matter how you enjoy them, cherries offer a host of health benefits. They contain calcium, iron, magnesium, phosphorus, zinc, thiamin, niacin, vitamin A, vitamin E, and a good portion of protein, per the U.S. Department of Agriculture.
Young touts their high dietary fiber content - nearly 3 grams in a single cup - for aiding with digestive health and says their melatonin content can help improve sleep quality as well.
"Cherries are also abundant in polyphenols and vitamin C, both of which offer antioxidant and anti-inflammatory properties," says Kristen Smith, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. She says these nutrients can decrease oxidative stress and exercise-induced muscle soreness, plus protect one's heart from cell damage. Because of such factors, "including foods rich in polyphenols like cherries in your diet may potentially decrease the risk of heart disease," she explains.
Cherries are also high in folic acid, which is a form of folate. Folate is a B vitamin that's essential during pregnancy and fetal development and is also useful in the metabolization of protein and red blood cell production.
How many calories are in cherries?
Another benefit cherries provide is that they are considered a low-calorie food, which can be helpful with healthy weight management, especially when considering that their high fiber content also helps with feelings of fullness.
One cup of whole cherries contains only 86 calories, but the fruit does contain a high amount of natural sugar - nearly 18 grams per cup, "which can really add up when snacking on them," says Shelley Rael, a registered dietitian and nutritionist based in Albuquerque New Mexico. Though she says these naturally occurring sugars aren't worrisome in moderate amounts, she does suggest "minimizing consumption of maraschino-type cherries as they are also high in added sugars."
Do cherries have any downsides?
Despite so many health benefits, not everything about cherries is worth cheering over. Young says that eating too many of them can lead to stomach discomfort such as bloating, diarrhea, cramps, gas, and even vomiting - especially for people with sensitive stomachs such as individuals with irritable bowel syndrome, or IBS.
This is because cherries have naturally-occurring sugar alcohols such as sorbitol, which has been shown to contribute to stomach issues in some people.
Young says that some people also experience allergic reactions to the fruit, either as a primary reaction or as a secondary one stemming from allergies related to the pollens contained in the same rose family.
For everyone else, Smith says, "cherries are a delicious stand-alone snack to pop in your mouth any time - just make sure not to eat the pit!"