Rhubarb Offers Health Benefits Beyond Dessert, Experts Say
This tart fruit, often relegated to pies, may help lower cholesterol, support gut health, and protect the liver when prepared thoughtfully.
Rhubarb, often associated with sweet desserts like pies and crumbles, is an underappreciated produce item that offers significant health benefits, according to health experts. Its tart flavor and short growing season can deter some shoppers, but its nutritional profile, particularly its fiber content and plant compounds, warrants a closer look for everyday consumption.
“Rhubarb is primarily known for its fiber content, which can help reduce cholesterol and support gut health,” Dr. Ronald R. Quinton, medical director of the Goldring Center for Culinary Medicine at Tulane University School of Medicine, told the Daily Mail. Health professionals emphasize that the key to maximizing these benefits lies in enjoying rhubarb's tanginess without excessive added sugar.
Cardiovascular Support
Rhubarb's potential to aid heart health is largely attributed to its soluble fiber. This type of fiber can bind to bile acids in the digestive tract, promoting their excretion from the body. Since the liver uses cholesterol to produce bile acids, this process may prompt the liver to draw more LDL, or “bad” cholesterol, from the bloodstream. Caroline Meehan, a registered dietitian and clinical nutrition manager with Penn Medicine, noted that “certain types of fiber can help manage cholesterol by increasing bile acid excretion.”
Research supports this potential effect. A 2026 study published in the Journal of Nutritional Biochemistry indicated that specific plant fractions from raw rhubarb increased bile acid production and significantly lowered total blood cholesterol in metabolic models. The study also identified natural plant compounds called free anthraquinones, which may work in conjunction with soluble fiber to reduce liver enzymes involved in fat and cholesterol metabolism.
Gut and Liver Health
Beyond cardiovascular benefits, rhubarb may also contribute to a healthier gut and liver. It contains anthraquinones, specifically rhein and emodin, which act as natural laxatives. Additionally, its fermentable fiber and other plant compounds can foster the growth of beneficial gut bacteria. This can strengthen the intestinal lining and prevent the buildup of toxic bile acids.
“Rhubarb is rich in polyphenolic compounds which reduce oxidative stress and inflammation, which are linked to cardiovascular health and gut integrity,” Quinton stated. A 2025 study featured in Phytomedicine found that standardized rhubarb extracts reduced inflammatory markers in the gut lining and eased oxidative stress in the liver in laboratory models. These effects suggest potential in preventing liver fibrosis, a condition that can lead to cirrhosis.
Nutritional Value and Culinary Uses
Fresh rhubarb is low in calories and provides vitamin K1, calcium, potassium, antioxidants, and dietary fiber. Compared to other tart stalks like celery, it offers a higher concentration of certain polyphenols and natural anthraquinones. Consuming 100 to 200 grams, approximately one or two stalks, can deliver beneficial amounts of fiber and plant compounds.
Meehan suggests incorporating rhubarb into a balanced diet by stewing it with naturally sweet fruits like berries and adding spices such as cinnamon or ginger. Other preparation methods include tossing thin slices into grain bowls, roasting it with olive oil and honey for savory dishes, or pickling it in apple cider vinegar. The visual of rhubarb being stewed with sweet fruit or tossed into a grain bowl rather than just put into baked goods highlights its versatility.
Safety Considerations
While beneficial, rhubarb requires careful preparation. The large green leaves are toxic and should never be consumed, as they can directly harm the kidneys and digestive organs. The edible red stalks are generally safe but contain moderate amounts of oxalates. Individuals with a history of calcium oxalate kidney stones or kidney disease, which impairs the body's ability to filter oxalates, should consult their doctor before consuming large quantities.
Excessive consumption of concentrated rhubarb can also cause stomach upset or lead to laxative dependence. Therefore, moderation is advised when enjoying the whole stalks.
Rhubarb's versatility extends beyond desserts, offering a range of health advantages when incorporated thoughtfully into a balanced diet. By pairing it with natural sweeteners, incorporating it into savory dishes, or using it as a condiment, consumers can leverage its fiber and plant compounds to support cholesterol levels, digestion, and liver health. Health experts reiterate that for specific health concerns, rhubarb should complement other dietary and lifestyle strategies, and importantly, its toxic leaves should always be avoided.