While wheatgrass offers numerous health benefits, it is important to be aware of the potential dangers and side effects, especially for individuals with allergies, digestive sensitivities, autoimmune conditions, or those taking medications.
To minimize risks, it is best to start with small amounts, choose high-quality sources, and monitor how your body responds.
If you experience any adverse effects, discontinuing consumption and consulting a healthcare professional is recommended.
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History
Wheatgrass consumption has a relatively modern history, despite wheat itself being cultivated for thousands of years.
The use of wheatgrass for its health benefits became widely known in the 20th century, particularly due to the work of Charles F. Schnabel, an American agricultural chemist, in the 1930s. Schnabel experimented with feeding young wheatgrass to livestock and observed improved health and vitality. His research contributed to the development of wheatgrass as a health supplement.[1,2]
Later, in the 1960s and 1970s, Ann Wigmore, a holistic health practitioner, further popularized wheatgrass by promoting its detoxifying properties and role in natural healing, leading to its adoption in the wellness community.
The rise of wheatgrass’s popularity is largely due to the growing interest in natural and plant-based nutrition. It is often marketed as a “superfood” because of its high chlorophyll content, vitamins (such as A, C, and E), minerals, and antioxidants.
Wheatgrass juice bars became trendy, particularly in the U.S. and Europe, as part of the raw food and juicing movements. The primary way people consume wheatgrass today is as a fresh juice shot, though it is also available in powder and tablet form.
Despite its modern reputation, wheatgrass has a strong, earthy taste that some people find difficult to consume, which is why it is often mixed with other juices or smoothies.
Mediterranean Diet
Historically, wheatgrass does not appear to have been a significant part of the Mediterranean diet.
The traditional Mediterranean diet is based on whole grains, fresh vegetables, fruits, nuts, olive oil, fish, and moderate wine consumption.
While wheat itself has been a dietary staple in the Mediterranean region for millennia—used in bread, porridge, and fermented foods—there is little historical evidence that people in Ancient Greece, Rome, or other Mediterranean civilizations consumed young wheatgrass in any significant form.
However, various ancient cultures, including the Egyptians, were known to appreciate the health benefits of fresh greens and herbs, which suggests they may have recognized the potential of young cereal grasses.
Wheatgrass consumption is a relatively recent phenomenon driven by modern health trends rather than traditional dietary practices.
Health benefits of Wheatgrass
Wheatgrass is widely recognized for its potential health benefits, both from a scientific and a traditional perspective.
It is packed with vitamins, minerals, antioxidants, and chlorophyll, which contribute to its reputation as a nutrient-dense superfood.
While many health claims have been made about wheatgrass, some are supported by clinical research, while others remain based on traditional beliefs and anecdotal evidence.
Clinically Proven Benefits
Several scientific studies suggest that wheatgrass may offer health benefits, primarily due to its rich nutritional profile. One of its most notable components is chlorophyll, which has antioxidant and anti-inflammatory properties.
Chlorophyll
Research indicates that chlorophyll may help reduce oxidative stress and support detoxification by binding to heavy metals and toxins, promoting their elimination from the body.
Moreover, some research suggests that chlorophyll may have various potential health benefits, including antioxidant activity and potential support for liver health, immune function, and wound healing. However, more research is needed to confirm many of these claims, such as its effects on energy levels, weight loss, aging, acne, and cancer prevention.[3,4,5]
Another potential benefit of wheatgrass is its role in blood health. It has been studied for its effects on hemoglobin levels, particularly in conditions like thalassemia and anemia. Some research suggests that the chlorophyll structure, which is similar to hemoglobin, may support red blood cell production and improve oxygen transport in the blood.
Wheatgrass is called “green blood“, and for good reason. It’s one of the richest foods in chlorophyll.
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Vitamins & Antioxidants
Wheatgrass is also a source of vitamins A, C, and E, which function as antioxidants and help protect cells from damage caused by free radicals. Vitamin C, in particular, is known for supporting the immune system, promoting collagen production, and enhancing iron absorption.
The flavonoids and phenolic compounds in wheatgrass further contribute to its antioxidant activity, which may help reduce inflammation and lower the risk of chronic diseases.
Some studies suggest that wheatgrass may help regulate blood sugar levels. A study found that wheatgrass extract improved insulin sensitivity in diabetic rats. This effect is believed to be due to its high content of polyphenols and fiber, which may help slow glucose absorption. However, more human studies are needed to confirm this benefit.[6]
Also, wheatgrass is a rich source of choline, a nutrient that plays a role in liver health. Research suggests that choline may help prevent the accumulation of fat in the liver, which can occur with high cholesterol diets. Additionally, the liver can be stressed by excessive alcohol consumption or high intake of fructose, found in sources like agave nectar and high-fructose corn syrup.
Traditionally Supposed Benefits
For centuries, wheatgrass has been used in traditional and alternative medicine for detoxification and overall well-being. Many holistic health advocates, such as Ann Wigmore, claimed that wheatgrass could purify the blood, cleanse the liver, and even help prevent cancer. While these claims lack strong scientific backing, they persist in natural health communities.
Wheatgrass is also believed to aid in digestion due to its high enzyme content, including amylase, protease, and lipase, which help break down food and improve nutrient absorption. Additionally, its alkaline nature has led to claims that it can balance the body’s pH and reduce acidity, although scientific evidence supporting this effect is limited.[7]
Many people drink wheatgrass juice as part of a detoxification regimen, believing it helps flush out toxins from the body. While wheatgrass does contain compounds that support liver function, such as chlorophyll and glutathione, the body already has efficient detoxification systems in place, primarily through the liver and kidneys.
You can find a wide variety of chlorophyll supplements on iHerb.
Potential Dangers and Side Effects
While wheatgrass is often promoted as a superfood with numerous health benefits, it is not without potential risks and side effects. Most people can consume it safely in moderate amounts, but some individuals may experience adverse reactions due to its potency, contamination risks, or personal sensitivities.
Allergic Reactions & Sensitivities
Wheatgrass is derived from the young shoots of the wheat plant, but it typically does not contain gluten, as it is harvested before the grain develops. However, cross-contamination can occur during processing, posing a risk for individuals with celiac disease or gluten sensitivity.
Additionally, some people may be allergic to wheatgrass itself, experiencing symptoms such as itching, swelling, difficulty breathing, or even anaphylaxis in severe cases. If you have a history of allergies to grasses or wheat, caution is advised when trying wheatgrass for the first time.
Digestive Issues
One of the most common side effects of wheatgrass is gastrointestinal discomfort, particularly in individuals with sensitive digestive systems. Symptoms may include nausea, bloating, diarrhea, and stomach cramps. This is often due to wheatgrass’s high fiber content and natural detoxifying properties, which can stimulate bowel movements.
People new to wheatgrass are advised to start with small doses and gradually increase consumption to minimize digestive distress.
Risk of Contamination & Food Poisoning
Since wheatgrass is often consumed raw, particularly in the form of fresh juice or powder, there is a risk of bacterial contamination, especially if it is grown in unclean conditions. Harmful bacteria such as Salmonella and E. coli can be present on the sprouts if they are not handled, stored, or cleaned properly.
This is especially concerning for pregnant women, the elderly, and individuals with weakened immune systems, as they are more susceptible to foodborne illnesses.
To reduce this risk, it’s best to purchase wheatgrass from reputable sources or grow it under controlled conditions.
Possible Toxicity from Mold and Fungal Contamination
Wheatgrass is typically grown in moist environments, which can make it susceptible to mold and fungal growth.
Some people may experience mild to severe allergic reactions or respiratory issues if they consume wheatgrass that has been contaminated with mold spores. Symptoms can include sneezing, coughing, sinus congestion, and even more severe immune responses in sensitive individuals.
If wheatgrass has an off-putting smell, taste, or visible mold, it should be discarded immediately.
Blood Thinning Effects
Wheatgrass is extremely rich in vitamin K, which plays a crucial role in blood clotting. While this is beneficial for general health, it can pose a risk for individuals taking blood-thinning medications such as warfarin (Coumadin).
Consuming large amounts of wheatgrass may interfere with medication effectiveness, increasing the risk of excessive bleeding or blood clots. People on anticoagulants should consult a doctor before incorporating wheatgrass into their diet.
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Detox Symptoms
Some people experience mild detoxification symptoms when they first start consuming wheatgrass, especially if they consume large amounts. These symptoms, often referred to as a “healing crisis,” may include headaches, dizziness, fatigue, nausea, and increased bowel movements.
While proponents argue that this is a sign of the body “cleansing itself,” scientific evidence does not fully support this claim. If symptoms are severe or persistent, it is advisable to stop consumption and reassess tolerance levels.
Impact on Individuals with Autoimmune Conditions
Wheatgrass contains compounds that may stimulate the immune system, which could be problematic for individuals with autoimmune disorders such as rheumatoid arthritis, lupus, or multiple sclerosis.
In some cases, stimulating the immune system can lead to flare-ups of autoimmune symptoms. People with such conditions should consult a healthcare professional before consuming wheatgrass regularly.
Interaction with Medications
Due to its high nutrient content, wheatgrass can interact with certain medications. In addition to its effects on blood thinners, it may also impact medications for diabetes, high blood pressure, or immunosuppressants.
Some compounds in wheatgrass can lower blood sugar levels, potentially causing hypoglycemia if taken alongside diabetes medications.
Similarly, its blood pressure-lowering effects may interfere with antihypertensive drugs, leading to excessive drops in blood pressure.
Is Wheatgrass Dangerous in Any Form?
Wheatgrass can pose risks regardless of the form in which it is consumed—whether as fresh juice, powder, capsules, tablets, or supplements. However, the level of risk varies based on factors such as quality, processing methods, and individual sensitivities.
Fresh Wheatgrass Juice
The biggest concerns with fresh wheatgrass juice come from contamination (bacteria, mold, or fungi) and digestive sensitivity. Since it is often consumed raw, there is a chance it may carry harmful bacteria like E. coli or Salmonella, especially if not grown in sterile conditions. Mold growth is another issue, particularly when wheatgrass is grown in humid environments.
Some people also experience nausea or bloating when drinking fresh wheatgrass juice for the first time due to its high fiber and chlorophyll content.
Wheatgrass Powder & Supplements
Wheatgrass powder is generally safer in terms of bacterial contamination because it is dried and processed.
However, the nutrient content can degrade during processing, especially if high heat is used.
Some low-quality powders may also contain fillers or additives, reducing their effectiveness.
Similarly, wheatgrass capsules and tablets may not provide the same level of active nutrients as fresh wheatgrass, and their quality heavily depends on the manufacturing process.
Frozen Wheatgrass Juice
Freezing helps preserve nutrients while reducing bacterial risks. Some high-quality brands freeze wheatgrass immediately after juicing, locking in its nutrients and making it a safer option than fresh, unrefrigerated juice.
The method of consumption affects both safety and effectiveness, but all forms can carry risks if they are contaminated, poorly processed, or consumed in excessive amounts.
How to Buy the Best and Most Beneficial Wheatgrass
To ensure you get the highest quality and most nutrient-dense wheatgrass, consider these tips when purchasing:
- Choose Organic and Non-GMO: Organic wheatgrass is less likely to contain pesticides, chemical residues, or contaminants from artificial fertilizers.
- Look for Third-Party Testing: Some high-quality wheatgrass brands have certifications for purity and safety, confirming that their products are free from heavy metals, mold, bacteria, and other contaminants.
- Prefer Cold-Processed or Freeze-Dried Powder: If buying wheatgrass powder, choose brands that use low-temperature drying or freeze-drying to preserve maximum nutrients. Heat-processed powders lose much of their chlorophyll, enzymes, and vitamins.
- Opt for 100% Pure Wheatgrass with No Additives: Some powders and supplements contain fillers, artificial flavors, or preservatives that reduce purity and effectiveness. Check ingredient labels carefully.
- Buy from Reputable Brands or Grow Your Own: If consuming fresh wheatgrass juice, ensure it comes from a clean, trusted source. Alternatively, growing your own wheatgrass at home using organic soil and clean water can eliminate contamination risks.
- Check for Mold and Spoilage: If buying fresh wheatgrass, inspect it for any dark spots, sliminess, or unpleasant smells, which may indicate mold growth. Powdered wheatgrass should also be stored in an airtight container away from heat and moisture to prevent spoilage.
- Start with Small Amounts and Monitor Your Body’s Reaction: Whether you choose juice, powder, or supplements, begin with a small dose to assess tolerance and potential side effects before increasing consumption.
How much can I consume a day?
Most people can safely consume 1 to 4 ounces (30-120 ml) of fresh wheatgrass juice or 1 to 2 teaspoons (3-6 grams) of wheatgrass powder per day.
Beginners should start with a smaller amount (around 1 ounce or 1 teaspoon) and gradually increase intake to monitor for any adverse effects, such as nausea or digestive discomfort.
Wheatgrass can be taken on an empty stomach or with food, but consuming it on an empty stomach may enhance nutrient absorption and detox benefits.
However, some people experience mild nausea or stomach upset when taking it this way. If this occurs, consuming wheatgrass with a small meal can help reduce discomfort.
Drinking plenty of water afterward may also support digestion and hydration.
While wheatgrass is generally safe, excessive intake may lead to unwanted side effects, such as headaches, dizziness, or digestive distress. Those with allergies, blood disorders, or compromised immune systems should consult a doctor before use.