Cherry juice may help relieve symptoms of arthritis, but more research is needed. Apple cider vinegar has not been shown to have any beneficial effects on arthritis.

According to the Centers for Disease Control and Prevention (CDC), over 53 million peopleTrusted Source in the United States have been diagnosed with arthritis.

While there are many things you can do to manage arthritis symptomsTrusted Source, from being active to maintaining a healthy weight, the role of diet in helping to manage arthritis can be confusing. Claims about “miracle” foods seem to be matched by warnings about foods that potentially trigger arthritis symptoms.

This article takes a closer look at whether cherry juice and apple cider vinegar can help relieve arthritis pain and stiffness.

Cherries are a rich source of anthocyanins, which give the fruit its red color. According to the journal Folia Horticulturae, 100 grams (g) of dark cherries deliver between 82 and 297 milligrams (mg) of anthocyanins.

Anthocyanins are a member of the flavonoid group. They have antioxidant properties that may help battle inflammation. However, scientists don’t understand exactly how this mechanism works. And very few research studies have explored the potential benefits of cherry juice for arthritis.

What existing research has found

A 2013 studyTrusted Source of 58 people found that tart cherry juice provided symptom relief for people with mild to moderate osteoarthritis (OA) of the knee.

Another small 2012 study of 20 women found that women with OA had decreased levels of C-reactive protein (CRP) after they drank a 10.5-oz bottle of tart cherry juice twice per day for 21 days. CRP is a biomarker for inflammation.

A more recent 2018 studyTrusted Source found that cherries are a rich source of polyphenols and vitamin C, both of which have antioxidant and anti-inflammatory properties. The study concluded that consuming cherries had beneficial effects on arthritis, as well as diabetes, blood lipids, sleep, and cognitive function.

The bottom line is that more studies are needed to confirm the effectiveness of cherry juice in relieving symptoms of arthritis.

Can cherry juice help with gout?

Gout is a form of arthritis. A gout flare, or “attack,” produces joint pain, swelling, and redness. Some research demonstrates a potential role for cherries and cherry extract in reducing gout flares, but the results are mixed.

A 2019 studyTrusted Source found that research participants who regularly consumed cherry juice experienced fewer gout flare-ups than those who did not supplement their diet with cherries. More research, however, is needed to confirm these findings.

A 2021 study found that tart cherry juice concentrate had an anti-inflammatory effect in a case of acute gout. But a 2020 studyTrusted Source found that tart cherry juice concentrate had no effect on uric acid levels.

The 2020 American College of Rheumatology Guidelines for the Management of GoutTrusted Source do not mention the use of cherry juice. Instead, they recommend colchicine, nonsteroidal anti-inflammatories, or glucocorticoids for gout flares.

How to add cherries to your diet

The science on a link between cherries and arthritis relief is still evolving. As the research continues, why not enjoy the delicious and healthy red fruit? Here are some ways to get more cherries into your diet:

  • Toss dried tart cherries into a salad.
  • Stir dried tart cherries into muffin or pancake batter.
  • Add a dash of tart cherry juice to your water to give an antioxidant boost to your hydration.
  • Top your yogurt and granola with fresh cherries.
  • Enjoy a handful of plain fresh cherries.

You can keep your own notes on your arthritis symptoms, and see if cherries help.

Proponents of apple cider vinegar claim that its antioxidant beta carotene and acetic acid produce miraculous effects in easing arthritis pain. However, no scientific studies support these claims.

A United States Department of Agriculture (USDA) analysis of apple cider vinegarTrusted Source shows no measurable amounts of beta carotene or other vitamins.

A splash of cider vinegar to spark up your salad adds tang, but swigging the stuff or swallowing vinegar pills hasn’t been shown to help arthritis. In fact, the Arthritis Foundation lists apple cider vinegar in an article on arthritis food myths.

No specific “arthritis diet” has been proven to reduce arthritis symptoms. However, a balanced diet is a key part of living well with the condition.

Focusing on a plant-based diet and minimally processed foods may potentially reduce inflammation from gout or rheumatoid arthritis. Filling your plate with fruit, vegetables, nuts, beans, and seeds can also help keep weight in check.

In its 2022 guidelines for managing rheumatoid arthritis, The American College of Rheumatology recommends following a Mediterranean diet.

Cherry juice and apple cider vinegar have both been touted as foods that can ease arthritis symptoms. However, more research is needed to confirm whether cherry juice and apple cider vinegar can effectively reduce symptoms.

In the meantime, it can’t hurt to try both and see if either has any effect on your arthritis.