Why rhubarb deserves a place beyond dessert: the $2 produce that may support cholesterol, digestion and liver health

Rhubarb may bring to mind pies and summer crumbles, but it is rarely used the way celery or leeks are in everyday cooking.

Its sharp taste and brief season often keep shoppers from buying it unless they plan to cover it with sugar for dessert.

Still, this low-cost produce item has nutritional qualities that make it worth a second look.

Rich in fiber, polyphenols and other naturally occurring compounds, rhubarb may help support heart and digestive health.

"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.

Experts say the best way to benefit from it is to enjoy its tangy flavor without loading it with added sugar.

How rhubarb may help lower cholesterol

Rhubarb’s possible heart benefits begin with its soluble fiber. In the digestive tract, it behaves like a sponge, binding to bile acids and helping the body eliminate them.

Since the liver uses cholesterol to produce bile acids, it may draw more LDL, or "bad" cholesterol, from the bloodstream to replace what was lost.

"Rhubarb contains dietary fiber, which can support a heart-healthy eating pattern," Caroline Meehan, a registered dietitian and clinical nutrition manager with Penn Medicine, told the Daily Mail.

"Certain types of fiber can help manage cholesterol by increasing bile acid excretion."

Some research supports this idea. A study published in the Journal of Nutritional Biochemistry found that specific plant fractions from raw rhubarb increased bile acid production in the liver and significantly reduced total blood cholesterol in metabolic models.

The research also pointed to natural plant compounds called free anthraquinones, which may work with soluble fiber to lower liver enzymes involved in fat and cholesterol metabolism.

Potential benefits for the gut and liver

Rhubarb may also support the gut and liver. It contains the anthraquinones rhein and emodin, which act as gentle natural laxatives.

Its fermentable fiber and other plant compounds may also help beneficial gut bacteria grow, strengthening the intestinal lining and helping prevent toxic bile acids from building up.

"Rhubarb is rich in polyphenolic compounds which reduce oxidative stress and inflammation, which are linked to cardiovascular health and gut integrity," Quinton said.

A study published in Phytomedicine found that standardized rhubarb extracts reduced inflammatory markers in the gut lining and eased oxidative stress in the liver in laboratory models. That could help prevent scarring known as fibrosis, which can eventually lead to irreversible cirrhosis.

Those findings suggest rhubarb may help calm inflammation and protect cells, though more research is needed to understand how these effects translate to ordinary diets.

What rhubarb provides, and how to use it

Fresh rhubarb is low in calories and offers vitamin K1, calcium, potassium, antioxidants and dietary fiber.

Compared with other tart stalks such as celery, it also contains more of certain polyphenols and natural anthraquinones.

About 100 to 200g, or roughly one to two fresh stalks, can provide fiber and other useful plant compounds.

Meehan says rhubarb can be "a nutritious addition to a balanced diet," and it does not need to be reserved for sugar-heavy desserts.

She suggests stewing rhubarb with naturally sweet fruit such as berries, then adding cinnamon or ginger. It can also be sliced thinly into grain bowls, roasted with olive oil and honey for meat dishes, or pickled in apple cider vinegar.

What to know before eating rhubarb

Rhubarb can be a healthy part of your diet, but one safety rule is essential: never eat the large green leaves, since they are toxic and can directly damage the kidneys and digestive organs, Meehan notes.

The edible red stalks are safe, but they contain moderate amounts of oxalates, which can build up in the blood and harm vital tissues and organs.

If you have a history of calcium oxalate kidney stones or kidney disease, which makes it harder to filter out oxalates, ask your doctor before eating large amounts.

Concentrated rhubarb can also upset the stomach or lead to laxative dependence, so it is best enjoyed in moderation.

The bottom line

Rhubarb is more than pie filling. As part of a balanced diet, its fiber and plant compounds may help support healthy cholesterol levels, digestion and liver health.

Preparation matters, though. Adding a lot of sugar can undermine those benefits. Instead, pair rhubarb with naturally sweet fruit, use it in savory dishes or serve it as a tangy condiment.

"If you're considering rhubarb specifically for cholesterol or gut health, it might be useful to combine it with other dietary and lifestyle strategies," Quinton said.

Most importantly, never eat the leaves. Stick to the stalks, enjoy them in moderation and think of rhubarb as a versatile ingredient rather than an occasional dessert item.