How dark sweet cherries support a healthy gut and a sharper mind
Dark sweet cherries are a treat for the taste buds, but enjoying them regularly could also boost gut health and sharpen the mind.
Texas A&M University Research Scientist Giuliana Noratto Stevens has looked into the health effects of dark sweet cherries for Northwest Cherry Growers and the Washington State Fruit Commission for over 10 years.
Noratto and her team have published multiple studies on the impact of long-term consumption of dark sweet cherries on metabolic disorders and gut health, showing that the fruit can improve both digestive and mental performance.
Dark sweet cherries: A boost for gut and brain health
One of Noratto’s studies, published in 2024 in the health and science journal Food & Function looked into dark sweet cherries’ role in the sugar levels of obese patients.
The data showed that long-term daily intake of the fruit in juice and powder forms by obese patients with no chronic diseases increased the abundance of bacteria that support a healthy gut ecosystem compared to the control group.
Subjects also experienced reduced levels of bacteria associated with intestinal inflammation and metabolic disorders, a curbed presence of pro-inflammatory bacteria, and stable amounts of probiotic bacteria.
These benefits were most pronounced in participants with a BMI over 35, who are at higher risk for metabolic disorders.
And if these positive effects were not enough, Noratto Stevens explains that dark sweet cherry supplementation also significantly improved working memory and concentration.
“Working memory is the brain’s mental workspace that enables us to follow multi-step instructions, perform mental calculations, plan, and make decisions,” she explained. “These are essential mental skills for effective functioning, learning, and decision-making.”
Sweet dark cherry’s unique health-traits
The health powers of sweet dark cherries are not due to one key compound, but stem from the interaction of a particular natural blend of elements in the fruit.
“They result from the combination of bioactive compounds naturally present in dark sweet cherries, including polyphenols and dietary fiber,” she noted. “These compounds are metabolized by the gut microbiome into new bioactive metabolites, which can be more potent than the original compounds.”
What’s more, this rare mix of compounds also has neuroprotective effects. During Noratto Stevens’ research, dark-sweet cherry drinkers showed lower levels of a neurotransmitter called neuropeptide neurotensin compared to control groups.
High circulating levels of this chemical have been associated with cognitive deficits and metabolic risk factors, the scientist explained, including obesity, type 2 diabetes, and cardiovascular disease.
It is no wonder that dark sweet cherries nourish both mind and gut, since these two systems are deeply linked and often thrive together.
“Multiple studies have shown that gut health significantly influences cognitive abilities, including memory, attention, learning, mood, and decision-making,” Noratto Stevens explained.
Her confidence in these benefits runs so deep that she said most of her mornings begin with a bowl of plain Greek yogurt, frozen, pitted dark sweet cherries, and a sprinkle of the very cherry powder used in her research.
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