Wheatgrass is the young green growth of the wheat plant, Triticum aestivum, harvested before the plant develops mature grain. It is commonly grown in trays and pressed into a concentrated fresh green juice.
Wheatgrass contains chlorophyll, vitamins, minerals and a range of naturally occurring plant compounds. It has also attracted scientific interest in areas including antioxidant activity, inflammation and digestive health.
Some popular wheatgrass claims go much further than the evidence supports, but that does not mean wheatgrass has no nutritional value. The more useful question is: what does wheatgrass genuinely offer, and what has human research actually found?
What Is Wheatgrass?
Wheatgrass is the young leafy stage of the common wheat plant. The seed is germinated and grown for several days until it forms a dense stand of green grass, which is then harvested before mature grain develops.
The blades are quite fibrous, so fresh wheatgrass is usually pressed through a suitable juicer rather than eaten whole.
Fresh wheatgrass should not be confused with wheat germ, wheat bran or fermented wheat germ extract. These are different products, and research involving one should not automatically be applied to the others.
What Does Wheatgrass Contain?
Wheatgrass contains a range of naturally occurring nutrients and plant compounds.
Scientific reviews have identified components including:
- Chlorophyll
- Flavonoids
- Phenolic compounds
- Vitamin C
- Vitamin E
- Carotenoids
- Amino acids
- Minerals including calcium, magnesium, iron and potassium
The exact nutritional composition varies according to wheat variety, growing conditions, harvest age and how the wheatgrass is processed.
A peer-reviewed review of wheatgrass research notes that fresh juice, frozen juice, powders and tablets can differ in composition, which is one reason research findings should not automatically be applied to every wheatgrass product.
Why Do People Drink Wheatgrass Juice?
For many people, the appeal of wheatgrass is practical as much as nutritional.
A small tray can produce a fresh crop within days, the grass can be harvested immediately before juicing, and the resulting juice provides a concentrated serving of fresh young plant material.
People commonly choose wheatgrass because:
- It can be grown indoors throughout much of the year.
- A small growing area can produce repeated fresh crops.
- The grass can be harvested immediately before juicing.
- It provides chlorophyll and other naturally occurring plant compounds.
- It can be consumed as a small shot or combined with other fresh juices.
- It has been investigated in genuine laboratory and human clinical research.
OzSprout also offers Fresh Wheatgrass – Grown to Order for customers who want live wheatgrass ready for harvesting and juicing.
What Does the Research Say About Wheatgrass?
Wheatgrass has been studied in laboratory experiments, animal research and a relatively small number of human clinical trials.
Research areas have included oxidative stress, inflammatory conditions, blood parameters and effects associated with some medical treatments.
Some results are encouraging, but the overall evidence is still limited.
The major peer-reviewed review of wheatgrass research concluded that although several clinical trials reported potentially useful effects, the studies were generally small and had methodological limitations. Larger and better-designed studies are needed before broad clinical recommendations can be made.
This gives wheatgrass a reasonable position somewhere between two extremes: it is neither a scientifically proven cure-all nor simply a food with no research behind it.
Wheatgrass, Antioxidants & Plant Compounds
Wheatgrass contains phenolic compounds, flavonoids, chlorophyll, carotenoids and vitamins associated with antioxidant activity.
Laboratory and animal research has reported antioxidant effects from wheatgrass preparations, and some human research has measured changes in markers associated with oxidative stress.
This provides a reasonable basis for saying that wheatgrass contains antioxidant compounds.
It does not establish that drinking wheatgrass juice prevents diseases associated with oxidative stress.
That distinction is important because antioxidant activity measured in food or in a laboratory is not the same thing as demonstrating protection against disease in people.
Wheatgrass & Digestive Health Research
One of the better-known human wheatgrass studies involved people with active distal ulcerative colitis.
In a small randomised, double-blind, placebo-controlled trial, participants consumed wheatgrass juice or a placebo each day for one month.
The researchers reported improvements in several measures of disease activity among participants receiving wheatgrass juice. The wheatgrass clinical trial is available through PubMed.
This study is noteworthy because it involved a controlled human trial rather than laboratory research alone.
However, the number of participants was small. The findings do not establish wheatgrass juice as a standard treatment for ulcerative colitis, and people with inflammatory bowel disease should not replace prescribed treatment with wheatgrass.
What About Chlorophyll in Wheatgrass?
The vivid green colour of wheatgrass comes largely from chlorophyll, the pigment plants use during photosynthesis.
Chlorophyll is one of the characteristics that makes fresh wheatgrass distinctive, but some claims surrounding it are misleading.
Chlorophyll and haemoglobin have certain structural similarities, but the human body does not convert chlorophyll into haemoglobin or red blood cells.
That does not make chlorophyll nutritionally irrelevant. It simply means claims that wheatgrass “builds blood” because chlorophyll is almost identical to haemoglobin are not scientifically accurate.
Which Wheatgrass Health Claims Go Too Far?
Wheatgrass has accumulated many health claims over the years. Some originated from early natural-health movements and have been repeated so often that they can sound like established facts.
The evidence is much more nuanced.
Does Wheatgrass Detox the Body?
There is no good evidence that ordinary wheatgrass juice performs a special whole-body detoxification or cleansing process.
Your liver, kidneys, lungs and gastrointestinal system already perform essential roles in processing and eliminating waste products and foreign substances.
Wheatgrass can still be part of a nutritious diet without needing to be described as a detox treatment.
Does Wheatgrass Prevent Cancer?
No. Wheatgrass and its components have been investigated in laboratory, animal and some small human studies, including research involving people receiving cancer treatment.
However, wheatgrass juice has not been proven to prevent, treat or cure cancer.
Memorial Sloan Kettering Cancer Center notes that claims that wheatgrass treats cancer, detoxifies the body or increases haemoglobin production are not supported by current evidence.
Does Wheatgrass Make the Body Alkaline?
Wheatgrass is sometimes promoted as an “alkalising” food that supposedly changes blood pH and creates an environment where disease cannot survive.
That is not how human blood chemistry works.
Healthy blood pH is tightly controlled by the lungs, kidneys and other physiological systems. Food can influence urine pH, but eating wheatgrass does not meaningfully make the blood more alkaline.
Does Wheatgrass Dramatically Increase Energy?
Some people enjoy wheatgrass as part of a morning routine and report feeling energised after drinking it.
There is not strong clinical evidence demonstrating that wheatgrass consistently produces dramatic increases in energy, concentration, sleep quality or metabolism.
That does not invalidate someone's personal experience; it simply means those effects should not be advertised as guaranteed benefits.
Fresh Wheatgrass Juice vs Wheatgrass Powder
Fresh wheatgrass juice and wheatgrass powder are not identical products.
Fresh wheatgrass juice is produced by pressing recently harvested grass and drinking the extracted liquid.
Wheatgrass powder is made by drying and milling wheatgrass. Processing temperature, storage and manufacturing methods can influence the final composition.
For customers who value freshness, growing or buying living wheatgrass allows the grass to be harvested immediately before juicing.
How Can You Use Wheatgrass?
Wheatgrass juice has a strong grassy flavour, so it is generally consumed in relatively small amounts.
It can be:
- Consumed as a small fresh wheatgrass shot
- Mixed with apple juice
- Combined with cucumber or celery juice
- Blended with lemon or ginger for a sharper flavour
- Included as part of a broader fresh-juice routine
There is no scientifically established ideal daily amount for healthy adults. Our guide to how much wheatgrass juice per day explains practical serving sizes and what quantities have actually been used in research.
Grow & Juice Your Own Wheatgrass
One of the strongest practical advantages of wheatgrass is that it can be grown at home relatively quickly.
A tray of wheatgrass can generally be ready to harvest around 7–10 days after sowing under suitable conditions.
If you want a regular supply, the OzSprout Wheatgrass Grow Kit provides the main equipment and growing supplies needed to start producing fresh wheatgrass at home.
Our How to Grow Wheatgrass step-by-step guide explains soaking, germination, tray growing, watering and harvest.
Once the grass is ready, see How to Juice Wheatgrass at Home for guidance on slow juicers, manual wheatgrass juicers and the blender-and-strain method.
Wheatgrass Juice Side Effects & Food Safety
Wheatgrass juice does not agree with everyone.
Some people report nausea or difficulty tolerating its concentrated grassy flavour.
If wheatgrass makes you feel unwell, do not assume the symptoms are evidence of a beneficial “detox reaction”. Reduce the amount or stop drinking it.
Fresh wheatgrass juice is also usually consumed unpasteurised, so use clean growing, harvesting and juicing equipment.
If freshly prepared juice is not consumed immediately, refrigerate it promptly at 5°C or below and use it as soon as practical.
Frequently Asked Questions About Wheatgrass Benefits
Is wheatgrass actually nutritious?
Yes. Wheatgrass contains chlorophyll, flavonoids, phenolic compounds, vitamins and minerals. The exact concentrations vary according to variety, growing conditions, harvest age and processing method.
What is the main benefit of wheatgrass?
There is no single scientifically established “main benefit”. Wheatgrass provides a range of nutrients and plant compounds and has been investigated in several areas of health research. For everyday use, it is best viewed as another fresh green plant food rather than a medicine.
Is wheatgrass high in chlorophyll?
Chlorophyll is responsible for much of wheatgrass's deep green colour and is a major plant pigment present in the grass.
Does wheatgrass turn chlorophyll into haemoglobin?
No. Chlorophyll and haemoglobin have structural similarities, but the human body does not convert chlorophyll into haemoglobin or red blood cells.
Does wheatgrass detox your body?
There is no good evidence that ordinary wheatgrass juice performs a special whole-body detoxification process. Wheatgrass can still contribute nutrients and plant compounds without needing a detox claim.
Does wheatgrass prevent cancer?
No. Wheatgrass has been investigated in cancer-related laboratory and clinical research, but wheatgrass juice has not been proven to prevent, treat or cure cancer.
Can wheatgrass help digestive health?
A small controlled study involving people with active distal ulcerative colitis reported encouraging results, but the trial was too small to establish wheatgrass as a standard treatment. More research is required.
Does wheatgrass make your body alkaline?
No. Blood pH is tightly regulated by the body and is not meaningfully changed by drinking wheatgrass juice.
Can I drink wheatgrass every day?
There is no requirement to consume wheatgrass daily. For people who enjoy and tolerate it, wheatgrass juice can simply be included as one part of a varied diet.
Wheatgrass Health Benefits: The Bottom Line
Wheatgrass deserves a more balanced reputation than either extreme suggests.
It is not a miracle cure, but it is also more than coloured water. Fresh wheatgrass contains chlorophyll, vitamins, minerals and a range of naturally occurring plant compounds, and it has been investigated in genuine laboratory and human clinical research.
The evidence is still developing, particularly for specific health outcomes, so claims about detoxification, cancer prevention, blood alkalinity and dramatic energy increases should not be presented as established benefits.
For most customers, the appeal is simpler: wheatgrass is a fresh young green that can be grown quickly, harvested immediately before use and pressed into a concentrated juice as part of a varied plant-focused diet.
You can buy Fresh Wheatgrass – Grown to Order or grow your own crop at home using the OzSprout Wheatgrass Grow Kit.