Celeriac:20 Health Benefits, Side Effects & How to Take It

Have you ever noticed that knobby, rough-skinned vegetable lurking in the produce section that looks like it belongs in a fantasy novel rather than on your dinner plate? That’s celeriac (also known as celery root). It is one of the most underappreciated vegetables in the culinary world.

In this article, we’ll explore 20 amazing health benefits of Celeriac. From supporting digestive health to potentially fighting chronic diseases, celeriac deserves a prominent place in your wellness routine. In addition, we’ll also discuss potential side effects and the best ways to incorporate celeriac into your diet.

What is Celeriac?

Celeriac (Apium graveolens var. rapaceum) is a variety of celery cultivated specifically for its edible root rather than for its stems or leaves. It belongs to the Apiaceae family, which also includes carrots, parsley, and fennel. Despite being related to common stalk celery, celeriac is distinctly different in appearance and culinary uses.

This root vegetable has been cultivated since antiquity, with records of its use dating back to Mediterranean civilizations in ancient times. It became particularly popular in European cuisines, especially in France, Germany, and countries across Eastern Europe, where it’s considered a staple winter vegetable.

Celeriac is characterized by:

• Appearance: A large, round, knobby root with rough, brownish skin and a creamy white interior.
• Size: Typically 4-5 inches in diameter, weighing about 1-2 pounds when mature.
• Flavor: A distinctive taste that combines the aromatic qualities of celery with earthy, nutty notes. The flavor is milder and more subtle than that of stalk celery.
• Texture: Dense and crisp when raw, becoming tender and velvety when cooked, similar to a potato but with more character.

Celeriac is grown primarily for its root, though the stems, leaves, and seeds are also edible and share similar properties to regular celery. The plant grows best in cool climates and is typically harvested in late fall through winter. This makes it an excellent seasonal vegetable for cold months.

Nutrition Facts of Celeriac

Here’s the nutritional breakdown for 100 grams (about 3.5 ounces) of raw celeriac:

Beyond these basic nutrients, celeriac contains numerous bioactive compounds that contribute to its health benefits:

• Antioxidants: Including flavonoids and phenolic compounds
• Volatile oils: Similar to those found in celery, including limonene and selinene
• Coumarins: Natural plant compounds with anti-inflammatory properties
• Phthalides: Aromatic compounds that give celeriac its distinctive scent and contribute to its health benefits
• Furocoumarins: Compounds with potential antimicrobial effects

These phytonutrients give celeriac its distinctive aroma and flavor while providing powerful antioxidant, anti-inflammatory, and other health-promoting properties.

20 Proven Health Benefits of Celeriac

Here are 20 evidence-based ways celeriac can improve your health:

1. Supports Digestive Health

Celeriac contains approximately 1.8 grams of fiber per 100 grams. This can add bulk to stool and support regular bowel movements. The fiber in celeriac feeds beneficial gut bacteria, promoting a healthy microbiome.

Traditional medicine has long used celeriac to treat digestive issues, and its fiber content supports these applications for improving digestion and preventing constipation.

2. Aids in Weight Management

With only 42 calories per 100 grams and a high water and fiber content, celeriac is an excellent food for weight management. It provides substantial volume and nutrients with minimal calories. This can help you feel satisfied while consuming fewer overall calories.

Plus, the fiber helps promote fullness, potentially reducing overall food intake. When used as a substitute for higher-calorie starches like potatoes, celeriac can significantly reduce the caloric content of meals.

3. Helps Regulate Blood Sugar

The fiber in celeriac slows down the absorption of sugars, potentially helping to regulate blood glucose levels. Research suggests that the specific types of fiber in celeriac can help improve insulin sensitivity.

For people with diabetes or at risk of developing the condition, including celeriac in the diet may help maintain more stable blood sugar levels.

4. Supports Heart Health

Celeriac contains compounds that may help lower blood pressure and cholesterol levels. The potassium content (300 mg per 100g) helps counteract the effects of sodium and relax blood vessel walls, potentially reducing hypertension.

Additionally, the fiber in celeriac can bind to cholesterol in the digestive tract, helping to remove it from the body. Regular consumption may support overall cardiovascular health and reduce risk factors for heart disease.

5. Rich in Antioxidants

Celeriac contains powerful antioxidants that help neutralize harmful free radicals in the body. These compounds, including flavonoids and vitamin C, help protect cells from oxidative damage.

Research has shown that the antioxidant capacity of celeriac helps reduce oxidative stress, potentially lowering the risk of chronic diseases and supporting overall cellular health.

6. Anti-Inflammatory Properties

The phytochemicals in celeriac, particularly flavonoids and coumarins, exhibit significant anti-inflammatory effects. These compounds help inhibit inflammatory pathways in the body, potentially reducing chronic inflammation. Plus, this anti-inflammatory action may benefit conditions like arthritis, inflammatory bowel disease, and other inflammatory disorders.

7. Supports Bone Health

Celeriac provides vitamin K (41 μg per 100g), which is essential for bone formation and strength. Vitamin K activates proteins involved in bone mineralization and helps regulate calcium balance.

The calcium and phosphorus content in celeriac also contributes to maintaining bone density. Regular consumption may help reduce the risk of osteoporosis and fractures.

8. Boosts Immune Function

The vitamin C content in celeriac contributes to immune system support. It can enhance the production and function of white blood cells, which are crucial for fighting infections.

Additionally, the antimicrobial compounds in celeriac may help the body combat certain pathogens. Regular consumption as part of a varied diet can help maintain immune defenses and reduce susceptibility to common illnesses.

9. Supports Kidney Function

Celeriac has natural diuretic properties that can help increase urine production and flush toxins from the kidneys. The potassium in celeriac helps maintain electrolyte balance while promoting kidney function.

Unlike some pharmaceutical diuretics that deplete potassium, celeriac’s natural diuretic effect comes with the benefit of providing this essential mineral. This may help reduce the risk of kidney stones and support overall renal health.

10. Improves Respiratory Health

Traditional medicine has used celeriac to treat respiratory conditions like bronchitis and asthma. The anti-inflammatory compounds in celeriac may help reduce inflammation in the airways, potentially easing breathing difficulties. Additionally, certain volatile compounds in celeriac have expectorant properties, helping to clear mucus from the respiratory tract.

11. Potential Anti-Cancer Properties

Several compounds in celeriac, including polyacetylenes and flavonoids, have shown anti-cancer effects in laboratory studies. Research suggests these compounds may help inhibit the growth of cancer cells and reduce tumor formation. The antioxidants in celeriac help protect cells from DNA damage that can lead to cancer development.

12. Supports Liver Health

Celeriac contains compounds that may help protect and detoxify the liver. The antioxidants in celeriac help neutralize harmful free radicals that can damage liver cells. Traditional medicine systems have used celeriac to support liver health and aid in detoxification processes. The fiber content also helps to remove toxins through the digestive tract and reduce the liver’s overall toxic burden.

13. Promotes Skin Health

The vitamin C in celeriac contributes to collagen production, which is essential for maintaining skin elasticity and a youthful appearance. The antioxidants help protect skin cells from damage caused by UV radiation and environmental toxins. The high water content also supports skin hydration from within. Regular consumption of celeriac may help reduce signs of aging.

14. Improves Blood Formation

The iron and copper in celeriac contribute to healthy red blood cell formation. Iron is essential for hemoglobin production, while copper helps in the absorption and utilization of iron.

The folate content supports cell division, including the production of new blood cells. Including celeriac in the diet may help prevent anemia and support overall blood health, particularly when combined with vitamin C-rich foods.

15. Supports Brain Health

The antioxidants in celeriac help protect brain cells from oxidative damage, which is associated with cognitive decline and neurodegenerative diseases. The vitamin K in celeriac has been linked to improved cognitive function and may help protect against age-related cognitive impairment. Additionally, the potassium content supports proper nerve function and neurotransmission.

16. Aids in Electrolyte Balance

Celeriac is rich in essential electrolytes, particularly potassium, that help maintain proper fluid balance in the body. These electrolytes are crucial for nerve function, muscle contractions, and overall cellular activity.

The balance of potassium and sodium in celeriac is particularly beneficial for regulating blood pressure and supporting heart rhythm. After exercise or during illness, celeriac can help replenish lost electrolytes in a natural, whole-food form.

17. Reduces Bloating and Water Retention

The natural diuretic properties of celeriac can help reduce bloating and water retention. It increases urine output, helping to flush excess fluid from the body.

This effect may be particularly beneficial for premenstrual symptoms. Unlike some diuretic medications, celeriac provides potassium while increasing urine output, helping maintain electrolyte balance during the process.

18. Supports Healthy Pregnancy

The folate in celeriac, while present in modest amounts, contributes to a healthy pregnancy when consumed as part of a varied diet. Folate is essential for fetal development, particularly for the formation of the neural tube in early pregnancy. The fiber, potassium, and other nutrients in celeriac also support maternal health throughout pregnancy.

19. Alkalizing Effect on the Body

Despite containing some acids, celeriac has an alkalizing effect on the body once metabolized. This can help balance pH levels, particularly in people who consume a highly acidic diet rich in meat, dairy, and processed foods.

An alkaline environment in the body may help reduce inflammation and improve overall health. Celeriac can be part of an alkaline diet strategy to support optimal cellular function.

20. Stress-Reducing Properties

Certain compounds in celeriac may have mild sedative and anxiety-reducing effects. The magnesium content supports nervous system function and helps regulate stress responses. Traditional medicine has used celeriac to promote relaxation and improve sleep quality.

Potential Side Effects of Celeriac

While celeriac is generally safe for most people when consumed in typical food amounts, there are some potential side effects and considerations to be aware of:

1. Allergic Reactions

Some individuals may experience allergic reactions to celeriac, particularly those who are also allergic to birch pollen, mugwort, or plants in the Apiaceae family (like celery, carrots, or fennel). Symptoms can range from mild itching and hives to more severe reactions in rare cases.

If you experience swelling of the face, lips, or throat, difficulty breathing, or dizziness after consuming celeriac, seek medical attention immediately.

2. Skin Sensitivity to Sunlight

Celeriac contains furanocoumarins, compounds that can increase sensitivity to UV radiation in some individuals. Handling large amounts of raw celeriac and then exposing the skin to sunlight can cause a condition called phytophotodermatitis. This may result in rash, blistering, or skin discoloration.

3. Digestive Discomfort

Due to its fiber content, consuming large amounts of celeriac may cause digestive issues like bloating, gas, or abdominal discomfort in some individuals, especially those with sensitive digestive systems. People with IBS (Irritable Bowel Syndrome) or other digestive sensitivities may need to monitor their celeriac intake.

4. Interaction with Blood-Thinning Medications

Celeriac contains vitamin K, which plays a role in blood clotting. People taking blood-thinning medications like warfarin (Coumadin) should maintain consistent intake of vitamin K-rich foods rather than suddenly increasing or decreasing consumption, as this could interfere with medication effectiveness.

5. Potential Thyroid Effects

Like other vegetables in the Apiaceae family, celeriac contains small amounts of compounds that could potentially affect thyroid function when consumed in very large quantities. For most people, the amounts in typical dietary consumption are unlikely to cause problems.

6. Sodium Content Considerations

While celeriac is not high in sodium compared to processed foods, it does contain more sodium than many other fresh vegetables (approximately 100 mg per 100g). People on very strict sodium-restricted diets may need to consider this when including celeriac in their meals.

7. Potential Drug Interactions

Celeriac may interact with certain medications:

• Diuretics: May enhance the effects of diuretic medications, potentially causing excessive fluid loss
• Lithium: Celeriac’s diuretic effect may affect lithium levels in the body, potentially altering its effectiveness
• Medications metabolized by liver enzymes: Some compounds in celeriac may affect how the liver processes certain medications

8. Choking Hazard for Young Children

Raw celeriac can be firm and may pose a choking hazard for young children. When serving celeriac to children, ensure it’s properly cooked to a soft texture or finely grated if used raw.

For infants and toddlers, celeriac should be thoroughly cooked and mashed or pureed to an age-appropriate consistency.

Preparing Celeriac: The Basics

The most intimidating aspect of celeriac for many home cooks is simply getting past its rough exterior. Here’s a straightforward approach to preparing celeriac:

How to Select Celeriac

• Choose firm, heavy roots without soft spots
• Look for medium-sized specimens (about the size of a large grapefruit)
• Smaller roots tend to be more tender and less fibrous
• Fresh-looking leaves (if still attached) indicate freshness

Basic Preparation Method

• Wash thoroughly to remove dirt from all the crevices
• Slice off the top and bottom to create flat surfaces for stability
• Stand the root on a cutting board and use a sharp knife to slice downward, removing the skin in sections
• Cut deeper than you think necessary to ensure all the tough, fibrous exterior is removed
• Immediately place in acidulated water (water with a splash of lemon juice or vinegar) to prevent browning if not using right away

Storage Tips

• Whole, unpeeled celeriac can be stored in the refrigerator for 2-3 weeks
• Wrap in a paper towel and place in a perforated plastic bag in the crisper drawer
• Once peeled and cut, use within 3-4 days
• Blanched celeriac can be frozen for up to 6 months

How to Incorporate Celeriac Into Your Diet?

If you’re new to celeriac, begin with these approachable preparation methods:

1. Roasted Celeriac

Roasting brings out celeriac’s natural sweetness and creates a delicious caramelized exterior:

Simple Roasted Celeriac Cubes:

1. Preheat oven to 400°F (200°C)
2. Peel and cut celeriac into 1-inch cubes
3. Toss with olive oil, salt, pepper, and optional herbs (thyme or rosemary work well)
4. Spread in a single layer on a baking sheet
5. Roast for 25-30 minutes, turning halfway through, until golden and tender

Serving suggestions: Enjoy as a side dish, add to grain bowls, or toss with pasta.

2. Celeriac Purée or Mash

A lower-carb alternative to mashed potatoes with a sophisticated flavor:

Basic Celeriac Purée:

1. Peel and cube celeriac (about 1-inch pieces)
2. Boil in lightly salted water until very tender (15-20 minutes)
3. Drain well and return to the hot pot to evaporate excess moisture
4. Add a splash of warm milk or cream, a pat of butter, salt, and pepper
5. Purée with an immersion blender or food processor until smooth

Variations:

• Combine half celeriac, half potato for a milder introduction
• Add roasted garlic for extra flavor
• Stir in Parmesan cheese for richness
• Include white beans for added protein and creaminess

3. Raw in Salads

Celeriac’s crunchy texture and subtle flavor make it excellent in raw preparations:

Classic Céleri Rémoulade:

1. Peel and julienne celeriac (or shred in a food processor)
2. Immediately toss with lemon juice to prevent browning
3. Mix with a dressing of mayonnaise, Dijon mustard, capers, and lemon juice
4. Season with salt and pepper
5. Chill for at least 30 minutes to allow flavors to meld

Quick Celeriac Slaw:

1. Shred peeled celeriac and carrots
2. Toss with apple cider vinegar, olive oil, whole grain mustard, and honey
3. Add fresh herbs like parsley or dill
4. Season with salt and pepper

4. Soups and Stews

Celeriac adds body, creaminess, and nutrition to soups:

Celeriac and Apple Soup:

1. Sauté diced onion in butter or olive oil until translucent
2. Add peeled, diced celeriac and apple, cook for 2-3 minutes
3. Add vegetable stock, bring to a boil, then simmer until vegetables are tender
4. Blend until smooth, then finish with a touch of cream and fresh thyme
5. Season with salt and white pepper

Hearty Vegetable Stew:

• Include diced celeriac along with other root vegetables in your favorite stew recipe
• Add during the same stage you would add potatoes or carrots
• The celeriac will absorb flavors while maintaining its texture

5. As a Potato Substitute

Celeriac makes an excellent lower-carb alternative to potatoes in many recipes:

Celeriac “Fries”:

1. Cut peeled celeriac into french-fry shapes
2. Toss with olive oil, salt, and your choice of seasonings (paprika, garlic powder, herbs)
3. Spread in a single layer on a baking sheet
4. Roast at 425°F (220°C) for 25-30 minutes, turning once, until golden and crisp

Celeriac Gratin:

1. Slice peeled celeriac thinly (a mandoline works well)
2. Layer in a baking dish with cream, garlic, thyme, salt, and pepper
3. Top with grated Gruyère or Parmesan cheese
4. Bake at 375°F (190°C) for 40-45 minutes until tender and golden

6. In Stir-Fries and Sautés

The firm texture of celeriac holds up well to quick-cooking methods:

Quick Celeriac Stir-Fry:

1. Julienne or matchstick peeled celeriac
2. Stir-fry with other quick-cooking vegetables like bell peppers and snow peas
3. Add ginger, garlic, and your favorite stir-fry sauce
4. Serve over rice or with noodles

Sautéed Celeriac with Herbs:

1. Cut celeriac into small cubes
2. Sauté in butter or olive oil until golden and tender
3. Finish with fresh herbs like parsley, chives, or dill
4. Season with salt, pepper, and a squeeze of lemon juice

7. Celeriac “Rice”

A grain-free alternative to rice or couscous:

Celeriac “Rice” Method:

1. Peel celeriac and cut into chunks
2. Pulse in a food processor until it resembles rice grains
3. Steam for 5-7 minutes until just tender but still with some bite
4. Use as you would rice in bowls, stir-fries, or as a side dish

Mediterranean Celeriac “Rice” Bowl:

1. Prepare celeriac “rice” as above
2. Sauté with garlic, olive oil, and Mediterranean herbs
3. Top with roasted vegetables, chickpeas, feta cheese, and a lemon-tahini dressing

8. Celeriac Noodles

For a low-carb pasta alternative:

Celeriac “Noodles” Method:

1. Peel celeriac and cut into pieces that fit your spiralizer
2. Spiralize into noodle shapes
3. Blanch briefly in boiling water (1-2 minutes) for a more pasta-like texture
4. Drain well and pat dry before using

Celeriac “Noodles” with Mushroom Sauce:

1. Prepare celeriac noodles as above
2. Sauté mixed mushrooms with garlic and thyme
3. Add a splash of white wine, then a touch of cream
4. Toss with celeriac noodles and finish with Parmesan cheese

9. Pickled Celeriac

Pickling transforms celeriac into a tangy, crunchy condiment:

Quick Pickled Celeriac:

1. Julienne or thinly slice peeled celeriac
2. Bring vinegar, water, salt, sugar, and spices (peppercorns, mustard seeds, bay leaf) to a boil
3. Pour hot liquid over celeriac in a heatproof jar
4. Cool to room temperature, then refrigerate for at least 24 hours before using
5. Keeps for several weeks in the refrigerator

Serving suggestions: Add to sandwiches, tacos, grain bowls, or charcuterie boards.

10. Celeriac Chips

Thin, crispy celeriac chips make a nutritious snack:

Baked Celeriac Chips:

1. Use a mandoline to slice peeled celeriac very thinly
2. Toss with a small amount of olive oil and salt
3. Arrange in a single layer on baking sheets
4. Bake at 300°F (150°C) for 20-25 minutes, until crisp and golden
5. Cool completely to maximize crispness

Flavor variations: Before baking, sprinkle with paprika, garlic powder, nutritional yeast, or herbs.

How Much Celeriac Can You Eat in a Day?

While there’s no strict limit on celeriac consumption for most people, here are some general guidelines:

• General consumption: 1/2 to 1 cup (about 75-150 grams) of cooked celeriac daily is a reasonable amount that provides benefits without potential side effects.
• As part of a varied diet: Include celeriac 2-3 times per week alongside other vegetables for nutritional diversity.
• For specific benefits: Up to 1-2 cups daily may be appropriate for certain health goals, such as weight management or blood sugar control.

Considerations for Different Groups

• Adults: Most healthy adults can consume celeriac freely as part of a balanced diet.
• Children: Introduce in age-appropriate ways, ensuring it’s properly cooked and cut to prevent choking.
• Pregnant women: Safe and nutritious during pregnancy when properly washed and prepared.
• People with medical conditions: Those with thyroid disorders, kidney stones, or on blood thinners should consult healthcare providers about appropriate amounts.

Celeriac for Special Diets

Celeriac is remarkably adaptable to various dietary needs:

1. For Low-Carb and Keto Diets

With approximately 7g net carbs per cup (compared to 24g in potatoes), celeriac is an excellent choice:

• Use as a potato replacement in most recipes
• Make celeriac “rice” or “noodles” as grain alternatives
• Add to low-carb soups for thickness without flour or potatoes

2. For Vegan and Plant-Based Diets

Celeriac adds texture and nutrition to plant-based meals:

Vegan Celeriac Steaks:

1. Cut peeled celeriac into 1-inch thick slices
2. Simmer in vegetable stock until just tender but still firm
3. Marinate in olive oil, garlic, herbs, and soy sauce
4. Grill or pan-sear until golden and caramelized

Vegan Celeriac and Lentil Shepherd’s Pie:

1. Make a base of lentils, mushrooms, carrots, and onions
2. Top with celeriac purée instead of mashed potatoes
3. Bake until golden and bubbling

3. For Paleo and Whole30 Diets

As a root vegetable with no inflammatory compounds, celeriac fits perfectly:

• Use ghee instead of butter for celeriac mash
• Make celeriac “rice” as a grain substitute
• Roast with other compliant vegetables and herbs

FAQ’s

1. Is celeriac the same as celery?

No, though they are related. Celeriac (Apium graveolens var. rapaceum) is grown specifically for its edible root, while celery (Apium graveolens var. dulce) is cultivated for its stalks. They have different appearances, textures, and culinary uses. Celeriac has a knobby root with a white interior, while celery features long, crisp stalks.

2. Is celeriac keto-friendly?

Yes, celeriac is relatively keto-friendly with approximately 9.2g of carbohydrates per 100g (about 7.4g net carbs after subtracting fiber). This is significantly lower than potatoes, which contain about 17g of carbohydrates per 100g. Celeriac can be an excellent substitute for higher-carb root vegetables in ketogenic diets when used in moderation.

3. Can celeriac help with weight loss?

Celeriac can support weight loss efforts in several ways. It’s low in calories (42 calories per 100g) while being high in fiber, helping you feel full longer. It provides a satisfying, potato-like experience with fewer carbohydrates and calories. Using celeriac as a substitute for higher-calorie starchy vegetables can significantly reduce the caloric content of meals while maintaining satisfaction.

4. What does celeriac taste like?

Celeriac has a distinctive flavor that combines the aromatic qualities of celery with nutty, earthy notes. The taste is milder and more subtle than that of stalk celery, with a slight sweetness that develops more when cooked. The texture is similar to a potato but with more character—crisp when raw and velvety when cooked.

5. Can you eat celeriac raw?

Absolutely. Raw celeriac is crisp and flavorful, ideal for salads and slaws. The classic French dish Céleri Rémoulade features raw grated celeriac in a mustard-mayonnaise dressing. When eating raw, peel thoroughly and grate, julienne, or slice thinly.

To prevent browning, toss immediately with lemon juice or vinegar. Raw celeriac has a more pronounced flavor than when cooked and provides maximum nutritional benefits.

6. Is celeriac safe during pregnancy?

Yes, celeriac is safe and nutritious during pregnancy when properly washed and prepared. It provides beneficial nutrients, including folate, which is important for fetal development. The fiber content can help manage common pregnancy digestive issues like constipation.