How well are sour cherries tolerated? Can sour cherries cause side effects, and are there certain groups of people who should be cautious when consuming them? In this article, we explore the most important questions surrounding the effects and potential risks of sour cherries so you can enjoy these little powerhouses mindfully.
The most important things in brief
Sour cherries are not only delicious, but also contain many different vitamins and nutrients such as vitamins A, B and C (1)
Due to their high fruit acid content, they are also often used for cooking or baking
They are also available as a therapeutic preparation – these are enriched with the secondary plant substances found in sour cherries
Do sour cherries have side effects?
Many studies have already been conducted on the effects and tolerability of sour cherries. No significant side effects have been identified so far. However, since sour cherries are a fruit and some people can only tolerate certain amounts of fructose, symptoms such as diarrhea or stomach pain can occur in some cases (2). This usually only occurs when consuming quantities of more than 500 grams . This does not mean, however, that such an amount is harmful or even dangerous. If you can tolerate them, you can consume significantly more sour cherries. In fact, animal studies have even shown that they can have a positive effect on the intestinal microbiome and thus on digestion . This is also true because sour cherries are high in fiber , which stimulates intestinal activity (3). Therefore, it is best to determine your own tolerance through self-experimentation.
Can you be allergic to sour cherries?
In principle, you can have an allergic reaction to any food. This can happen suddenly, even if you were previously able to consume the triggering product without any problems. A food allergy often manifests itself with nausea, vomiting, abdominal pain, or diarrhea . However, these symptoms can also occur if you eat or drink too much at once. Therefore, you should consider this before assuming you have an allergy. Other symptoms include itching, skin rashes, or swelling in the mouth.
In severe cases, an allergic reaction can lead to swelling of the airways and thus breathing difficulties. However, such severe reactions are rare and usually occur in cases of allergies to insect bites or medications. Some people who are allergic to birch pollen have a so-called cross-allergy. In this case, they react not only to one substance but also to various fruits, including several types of cherries. Therefore, if you have a known birch pollen allergy, you should avoid consuming sour cherries (4).
Are sour cherries bad for your teeth?
Sour cherries contain around 4.7 grams of fructose per 100 grams. By comparison, 100 grams of cola contains 9 grams of sugar, while apple juice contains 10 grams of sugar. Therefore , sour cherries and their juice should only be enjoyed in moderation , as too much sugar can be unhealthy. For example, too much sugar can impair dental health and lead to tooth decay. This is particularly the case if the juice is drunk in the evening after brushing your teeth, as it then remains in contact with your teeth all night long. It is therefore advisable to drink the juice before brushing your teeth in the evening so that you can still clean your teeth thoroughly afterwards. Sugary drinks should generally be consumed in moderation, regardless of the type of sugar (5). Sour cherries are not bad for your teeth per se. Rather, it depends on how and when you consume them.
Do you have to avoid sour cherries if you have diabetes?
People with diabetes are naturally particularly careful not to consume too much sugar. Due to their low sugar content, sour cherries are considered to be low in sugar (6). Therefore, they can be eaten by people with diabetes without any problems. Studies even indicate that sour cherry juice can lower blood sugar and thus even have a positive effect on the health of diabetics. This effect is mainly due to the polyphenols, or secondary plant substances, contained in cherries. Polyphenols can stimulate the cells of the pancreas to produce insulin , which lowers blood sugar levels (7,8). However, it is currently unclear whether the results of this animal study can be directly transferred to humans. In principle, diabetics can therefore consume sour cherries just like any other fruit.
Who should not eat sour cherries?
Essentially, there are only a few groups of people who should avoid sour cherries. If you're generally sensitive to fructose, it's advisable to try a small amount of sour cherries first and wait to see how your body reacts. Caution is also advised if you have a known allergy to birch pollen , as a cross-allergy can occur. In this case, eating cherries would also lead to an allergic reaction. All other people can consume sour cherries and their juice without any problems.
Conclusion
Sour cherries are a healthy and nutrient-rich food that is generally well-tolerated. No significant side effects are known, but caution should be exercised if you have a sensitive stomach or certain allergies. When consumed in moderation, they can even have positive effects on digestion and blood sugar levels. However, those who are sensitive to fructose or have a birch pollen allergy should approach their consumption with caution. Overall, sour cherries offer a delicious and healthy addition to your diet—as long as you pay attention to your tolerance.
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