Eight health benefits of rhubarb as supermarket demand spikes

Marie-Claire Dorking
·Contributor
·5-min read
Rhubarb has seen a rise in demand recently.
Tesco has reported a 200% rise in the demand of rhubarb compared to the same time last year. (Getty images)

Rhubarb is having a moment right now. With its distinctive taste featuring in everything from vodka and gin to hot cross buns, it's little wonder that demand for the humble ingredient has skyrocketed.

A boom in products harnessing the flavour of the stalk-like vegetable - yes, vegetable - has caused a spike in popularity with Tesco reporting a 200% rise in demand compared with the same time last year.

When you think about rhubarb, you'll likely imagine it as the filling of a crumble topped with a generous dollop of custard, but there's plenty more to the humble ingredient, including a whole heap of health benefits.

"Many people don’t realise that rhubarb, often relegated to the role of a sweet treat in desserts, is actually a nutritional powerhouse," explains nutrition coach Lisa Marley.

"While it’s commonly associated with pies and jams, rhubarb is low in calories and packed with essential nutrients, making it a fantastic addition to a healthy diet. Although it might not fit the classic definition of a 'superfood,' its impressive array of vitamins, minerals, and antioxidants certainly qualifies it as a nutrient-dense food worth including in your meals."

Rhubarb contains anthraquinones, including emodin and rhein, which can help with gut motility and digestion. "These compounds act as natural stool softeners, making it useful for constipation relief, but too much can have a laxative effect," Bex Prade, clinical nutritionist and functional medicine practitioner tells Yahoo UK.

"Rhubarb also provides prebiotic fibres, which help feed beneficial gut bacteria, supporting overall microbiome health."

Rhubarb is rich in polyphenols, which support liver detoxification pathways, helping the body process and clear excess oestrogen. "This makes it a good option for balancing hormones, particularly for those with oestrogen dominance-related symptoms like bloating, heavy periods, and mood swings," explains Prade.

"In traditional Chinese medicine, rhubarb has been used for centuries to support liver and gallbladder function."

Rhubarb being chopped on a chopping board.
Experts say there are a number of surprising health benefits of rhubarb. (Getty Images)

The spring-like vegetable is naturally low in sugar and high in fibre, which helps stabilise blood sugar and reduce insulin spikes. "Some research suggests that rhubarb may enhance insulin sensitivity, making it beneficial for metabolic health and those managing blood sugar issues," Prade adds.

According to Prade the bitter compounds in rhubarb stimulate bile flow, which supports digestion and helps clear toxins through the liver. "This makes it useful for hormonal balance, skin health, and overall detoxification," she explains.

Rhubarb is a good source of vitamin K, which is important for calcium metabolism and helps to keep calcium in the bones rather than in the arteries. "It contains anthocyanins and lycopene, which support heart health and circulation and may reduce LDL cholesterol levels," Prade adds.

Marley says the high vitamin K content, combined with calcium, can contribute to stronger bones and may help reduce the risk of osteoporosis.

As rhubarb is very low in calories, Marley says it is an excellent option for those looking to manage their weight.

The high fibre in rhubarb can also help you feel fuller for longer, which can help you eat less and maintain a healthy weight.

Rhubarb contains vitamin C, which supports the immune system and helps with skin health.

"It’s also high in antioxidants, such as anthocyanins (especially in red varieties), which help combat oxidative stress in the body and may reduce the risk of chronic diseases," Marley adds.

There are a number of ways to cook with rhubarb, including adding it to porridge. (Getty Images)
There are a number of ways to cook with rhubarb, including adding it to porridge. (Getty Images)

There are plenty of ways to cook with the vegetable-come-fruit, depending on your taste preferences.

"Rhubarb is far more than just a dessert ingredient and is massively underused in modern diets," explains Prade. "But when prepped properly (without drowning it in sugar), it’s an easy addition to a health-focused routine."

She suggests drinking the fruit as a tonic before meals to support digestion, stirring into Greek recipe yoghurt or porridge for a gut-friendly boost or mixing with sparkling water for a refreshing summer drink.

There are some things to note when cooking with rhubarb including avoiding the leaves as they contain high levels of oxalic acid, which is toxic. "If you’re prone to kidney stones or sensitive to oxalates, enjoy rhubarb in moderation," Prade adds. "Cooking rhubarb reduces its oxalate content, making it easier to digest."

Pink Rhubarb spritz summer drink aperitif cocktail
Rhubarb can be added to sparkling water for a refreshing spritz. (Getty Images)

"This gut-friendly tonic is a great way to get the benefits of rhubarb while also supporting digestion, liver function, and blood sugar balance," explains Prade.

Ingredients

  • 4-5 rhubarb stalks, chopped

  • 1-inch piece of fresh ginger, grated or sliced

  • Juice of 1 lemon

  • Zest of 1 lemon (optional)

  • 1 tbsp raw honey (or to taste)

  • 1-2 cups water

Method

  1. Add chopped rhubarb, ginger, and water to a saucepan.

  2. Bring to a gentle simmer and cook for 10-15 minutes until the rhubarb softens.

  3. Remove from heat and stir in lemon juice (and zest if using).

  4. Sweeten with raw honey, adjusting to taste.

  5. Strain if you prefer a smooth tonic or leave it chunky for a compote-style version.

  6. Store in the fridge and serve warm or chilled.

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