Rhubarb (rhubarb) is a perennial plant belonging to the buckwheat family. The plant has long, fleshy stems and large, dark green leaves in vibrant pink and red hues. Rhubarb stalks are edible and have a tart, sour flavor that pairs well with sweet foods such as fruit pies. Rhubarb leaves are inedible as they are poisonous to humans.
Traditional Chinese medicine (TCM) practitioners have been using rhubarb medicinally for an estimated 5,000 years. This unique vegetable contains vitamin K, fiber, and antioxidants that support bone, digestive, and heart health. However, taking rhubarb supplements over the long term can be harmful.
Up to 20% of people in the United States suffer from chronic constipation, which rhubarb may help. Vegetable stems are a good source of dietary fiber, an important nutrient for preventing and managing constipation. Fiber absorbs water and adds bulk to stool, helping it pass through the body faster and be easier to eliminate. Fiber works better when it has plenty of water to absorb, so make sure you drink plenty of water.
Traditional Chinese medicine has used rhubarb to treat constipation for thousands of years. Modern research shows that rhubarb has high levels of Anthraquinone Chemical constituents. These compounds have a laxative effect, stimulating the intestines to push stool out. Rhubarb is rich in these compounds, which may make it especially effective for constipation.
One small study found that seriously ill patients who took powdered rhubarb effectively had bowel movements within an average of two days.
Rhubarb is a good source of antioxidants, which help fight free radicals and prevent oxidative stress. Your body produces free radicals as a natural response to many elements, including exercise, smoking, sun exposure, and pollution.
Without enough antioxidants, free radicals can build up, causing oxidative stress, which is associated with chronic diseases such as cancer, cardiovascular disease, diabetes, depression, and Alzheimer’s disease.
One study analyzed 29 varieties of rhubarb and found that they were all rich in antioxidants, especially phenolic compounds. Seven varieties of rhubarb contained more antioxidants than kale. Rhubarb, in particular, AnthocyaninIt is the compound that gives rhubarb stalks their red color.
These antioxidants help reduce inflammation and neutralize free radicals, helping to prevent and manage diseases such as diabetes, cancer, cardiovascular disease, and neurological disorders.
The vitamin most abundant in rhubarb is vitamin K. This nutrient strengthens bone structure and regulates bone growth. Research has shown that low dietary vitamin K intake increases the risk of fractures and reduces bone mineral density. Supporting this, other studies have shown that supplementing with vitamin K when dietary intake is low can help prevent fractures.
Getting enough vitamin K from foods like rhubarb, natto, dark green leafy vegetables, soybean oil, edamame, and pomegranate juice can help your body reap these benefits without the need for additional supplements.
As mentioned above, rhubarb is a great source of dietary fiber, vitamin K, and antioxidants. It also contains other beneficial vitamins and minerals, including vitamin C and manganese.
One cup of diced rhubarb contains:
- calorie: twenty five
- fat: 0.2 grams (g)
- sodium: 5 milligrams (mg)
- carbohydrates: 5.5 g
- fiber: 2.2 g or 8% of the recommended daily value (DV)
- Added Sugars: 0 grams
- protein: 1.1 g
- Vitamin K: 36 micrograms (mcg) or 29% of the recommended daily intake
- Vitamin C: 9.7 mg or 11% of the recommended daily intake
- manganese: 0.24 mg or 10% of the recommended daily intake
Vitamin C is essential for the growth and repair of tissues in the body. It helps with collagen production and is an antioxidant, which helps prevent disease.
Manganese is a mineral that helps the body break down starch for energy. It is also used in bone formation, preventing cell damage, improving immunity, and reproduction. Manganese also works with vitamin K to promote blood clotting.
Vitamin K is important for blood clotting and bone health. However, people taking anticoagulant medications such as warfarin should be careful about consuming rhubarb, as vitamin K may interact with this type of medication.
One cup of rhubarb contains about 8 percent of the recommended daily intake of calcium and potassium, as well as small amounts of vitamin A, vitamin E, folate, thiamin, riboflavin, and niacin.
Rhubarb extract is available as a supplement because of its various purported medicinal properties, including treating chronic renal failure, diabetic nephropathy, and constipation.
However, experts don’t recommend long-term use of rhubarb supplements because ingesting too much can be toxic to the gastrointestinal tract, kidneys, and liver. Certain compounds in rhubarb have a laxative effect, so concentrated rhubarb can cause severe diarrhea.
For safety reasons, it is generally best to take rhubarb as a food rather than as a supplement.
While rhubarb stalks are generally safe, the leaves contain toxins that are dangerous for humans to eat. Symptoms of rhubarb leaf poisoning include:
- Difficulty breathing
- Burning pain in the mouth and throat
- diarrhea
- Hoarse voice
- Nausea and vomiting
- Kidney stone
- Red colored urine
- Seizures
- Stomach ache
If you ingest rhubarb leaves, seek medical attention immediately.
Rhubarb is also a source of oxalate, which may contribute to the formation of calcium oxalate kidney stones, the most common type of kidney stone. To prevent these stones, combine foods high in oxalate with calcium-rich foods like yogurt, leafy greens, and seeds, and limit your sodium intake.
Rhubarb allergies are rare, but possible. If you experience any allergic symptoms, such as a swollen tongue, wheezing, or hives, see a doctor right away.
Rhubarb can be intimidating to the uninitiated, but it’s a flavorful and unique vegetable that can be used in a variety of ways. Here are some ideas for incorporating rhubarb into your meals:
- Make strawberry and rhubarb pie
- Steeping raw rhubarb stalks (without the leaves) in honey will reduce the bitterness.
- Yogurt topped with diced rhubarb
- Adding Rhubarb to a Smoothie
- Use rhubarb to make chutneys, jellies and sauces
- Roast rhubarb and serve with ice cream or frozen yogurt
Rhubarb is a tart vegetable with a fleshy, pinkish-red stalk. It is important to only eat the stems of rhubarb as the leaves are toxic to humans. Rhubarb is an excellent source of Vitamin K, fiber and antioxidants, which support overall health and help prevent chronic disease.
Rhubarb supplements are available, but they can have harmful effects when taken over the long term, so it’s best to consume this versatile vegetable as a food.
