The Hidden Power of Celery: A Simple Superfood for Blood Sugar & Gut Health
By Dr. Timothy J. Kang, L.Ac, Ph.D, CFMP — NYC Total Health
Most people see celery as bland diet food or something to dip in ranch dressing. I get it. It's not exactly the most exciting vegetable in the produce aisle.
But here's what surprised me after years of working with diabetic and gut health patients: celery is one of the most underrated tools we have for stabilizing blood sugar and healing digestive issues. And unlike expensive supplements or complicated protocols, it's simple, cheap, and available at any grocery store.
🔹 Celery Actually Helps Balance Blood Sugar
There's a compound in celery called apigenin that supports pancreatic function—basically, it helps your pancreas do its job of producing insulin more effectively. This isn't some abstract benefit. For my patients dealing with prediabetes or insulin resistance, this matters.
The fiber in celery slows down how quickly sugar enters your bloodstream. That means fewer energy crashes, fewer cravings, and more stable energy throughout the day. It's also low glycemic, so it won't spike your blood sugar like other vegetables might.
Plus, celery has potassium and magnesium—two electrolytes that help keep blood pressure in check, which is huge for anyone managing diabetes.
I've had patients tell me they feel noticeably more stable after adding celery juice or raw celery to their morning routine. It's not dramatic, but it's consistent.
🔹 It's One of the Best Things You Can Eat for Bloating
If you deal with bloating after meals, constipation, or that uncomfortable "I feel too full" feeling, celery can help more than you'd think.
The fiber feeds your good gut bacteria and keeps things moving. The natural sodium in celery (yes, vegetables have sodium too) actually stimulates stomach acid and bile production. That's critical because without enough stomach acid, you can't properly break down food or absorb nutrients—which leads to bloating, gas, and digestive discomfort.
Celery also has mild diuretic properties, meaning it helps your body release excess water and flush out toxins that contribute to puffiness and that heavy feeling in your stomach.
In Chinese medicine, we say celery "cools" the digestive system and clears dampness. If you're someone who retains water easily or feels sluggish after eating, that's dampness. Celery addresses that pattern beautifully.
🔹 Anti-Inflammatory Benefits You Can Actually Feel
Chronic inflammation drives so many health problems—diabetes, IBS, fatty liver, even skin issues like eczema and acne. Celery is packed with antioxidants like luteolin and apigenin that lower inflammation at the cellular level.
I've seen patients with fatty liver, IBS, and inflammatory skin conditions improve significantly when they start incorporating celery regularly. It's not a cure-all, but it's a piece of the puzzle that's easy to add.
🔹 How I Recommend Using Celery
You don't need to overthink this. Here's what works:
Celery juice (4–8 oz in the morning)
Drink it on an empty stomach. It hydrates you, wakes up your digestion, and alkalizes your system. Some people swear by it. I've seen good results with patients who stick with it for at least a few weeks.
Raw celery sticks as a snack
Pair it with almond butter, hummus, or a little cheese for some protein. Don't just eat celery alone all day—you need balance.
Add it to soups or lightly steam it
If raw celery bothers your stomach, cooking it makes it easier to digest while still giving you the benefits.
Throw it in a smoothie
Celery, cucumber, spinach, green apple, and ginger make a great combo. It doesn't taste like a salad, I promise.
One thing: buy organic if you can. Celery is on the "Dirty Dozen" list for pesticide residue, so conventional celery can be pretty loaded with chemicals.
🔹 Don't Expect Miracles from Celery Alone
Look, celery is great. But it's not going to fix everything on its own. If your blood sugar is all over the place or you're bloated every day, there are usually multiple factors at play—stress, poor sleep, blood sugar crashes, gut dysbiosis, food sensitivities.
At NYC Total Health, I use celery as part of a bigger plan. It works best when you're also eating balanced meals, staying hydrated, moving your body, and supporting your adrenals—especially if stress is driving your symptoms.
I see celery work really well for patients who have:
- Bloating after meals
- Post-meal fatigue or sugar cravings
- Early signs of insulin resistance
- IBS or slow digestion
Final Thoughts
Celery isn't glamorous. But it's effective, accessible, and backed by both modern research and traditional medicine. If you're dealing with blood sugar issues, bloating, or inflammation, it's worth trying for a few weeks and seeing how you feel.
Sometimes the simplest changes make the biggest difference.
📍 NYC Total Health – Integrative Functional Medicine & Acupuncture
Located in Midtown Manhattan (10001)
💻 www.nyctotalhealth.com
📞 Book your personalized hormone or gut-healing consultation today
