8 drinks to reduce inflammation

In this article:

• What should I drink?
• Anti-inflammatory drinks
• How to choose
• Tips for chronic inflammation
• The bottom line

In this article

• What should I drink?
• Anti-inflammatory drinks
• How to choose
• Tips for chronic inflammation
• The bottom line

If you spend any time on social media, you might have noticed that inflammation has become a pretty popular buzzword lately. Influencers, personal trainers, dietitians, and seemingly everyone seems to be talking about foods that fight (or trigger) inflammation, signs of inflammation in the body, and ways to lower inflammation. But what does inflammation actually mean?

“Inflammation is the body’s natural response to stress, whether it’s illness, injury, or even emotional stress,” says Inna Melamed, Pharm.D., functional medicine practitioner and author of Digestive Reset. “Acute inflammation helps with quick healing, but chronic inflammation contributes to conditions like autoimmune diseases, metabolic disorders, and digestive dysfunction.”

Your age, diet, lifestyle, and overall health can trigger chronic inflammation, so not everyone can move the needle to lower it just by drinking a tasty beverage. That said, science does support the idea that some drinks have anti-inflammatory benefits, including green tea, tart cherry juice, coffee, and even plain old water. 

What can I drink to reduce inflammation?

An anti-inflammatory drink is any beverage that supports your immune system and decreases something called oxidative stress—which happens when there are too many cell-destroying free radicals in your body, Dr. Melamed says.

“Typically, this means a drink that has a lot of antioxidants, polyphenols, or other compounds that support digestive health, metabolism, and overall cellular function to help calm down the inflammatory response,” she explains.

For example, green tea is rich in antioxidants called catechins, which research shows have anti-inflammatory properties, and turmeric contains the inflammation-fighting compound curcumin, says Lauren Manaker, MS, a registered dietitian based in Charleston, South Carolina. 

Conveniently, Manaker says it doesn’t matter when you enjoy your favorite anti-inflammatory beverage. These ingredients will generally reduce inflammation whenever and wherever you choose to drink them. However, some drinks—like caffeinated coffee and red wine—could disrupt your sleep, so stick to non-caffeinated options before bedtime.

8 anti-inflammatory drinks

Wondering what your options are for incorporating more anti-inflammatory drinks into your diet? Here are eight evidence-backed beverages to start with.

1. Water 

It’s not the most exciting drink on this list, but water is cheap, accessible, portable, and incredibly good for you. Dr. Melamed says it flushes out toxins that contribute to oxidative stress, supports circulation, regulates your body temperature, and keeps your joints and gut well-hydrated. Drinking the right amount may not only prevent inflammation but also reduce your risk for certain diseases, like dementia and heart failure, according to postulations in one study.

You can calculate the right amount of water to drink per day by dividing your body weight by half and drinking that number in ounces (for example, if you weigh 160 pounds, aim for 80 ounces—or 10 cups—of water). 

2. Green tea

Green tea contains a type of antioxidant called catechins, a powerful anti-inflammatory compound that several studies have found can suppress the body’s inflammatory responses. For example, one review found that green tea has benefits for people with inflammatory diseases like obesity, diabetes, and heart disease. 

It has relatively few side effects, though it does contain some caffeine, so you may need to avoid it at bedtime. If green tea isn’t your favorite flavor profile, both black and white tea have also been shown to reduce inflammation because they contain polyphenols, another type of beneficial plant compound.

3. Golden milk

Golden milk is an Indian beverage that can be made in many different ways. The traditional preparation involves warm milk mixed with superfood turmeric and other spices (like cinnamon and nutmeg) to create a comforting and healthy drink. 

Turmeric contains a well-known anti-inflammatory compound called curcumin, which has been shown in research to reduce inflammation, particularly in people with inflammatory bowel disease (IBD), arthritis, and psoriasis. Of course, any drink containing turmeric will have these benefits, but golden milk is especially beneficial because—despite what you may have heard—milk can also be anti-inflammatory, making a milk-and-turmeric pairing a powerful combination.

“Milk does not need to be avoided as part of an anti-inflammatory diet,” says Manaker. “A growing body of research suggests milk does not cause inflammation and may actually have anti-inflammatory benefits.”

Manaker points to several review articles, like this one finding no link between dairy foods and higher levels of inflammation and this one suggesting that dairy’s potential anti-inflammatory benefits may be the most impactful for people who are overweight or have obesity. 

4. Ginger root tea

Ginger contains some strong antioxidants, most notably gingerol, making it a popular home remedy for a variety of health conditions, such as viral illnesses, morning sickness, hypertension, and headaches. Some studies have linked it to lowering pain levels in people with certain types of arthritis, while animal studies suggest ginger could play a role in reducing inflammation in gastrointestinal diseases like Crohn’s disease and autoimmune diseases like lupus. 

Overall, more research is needed. Some of the studies on the potential effects of ginger on inflammation are contradictory. But making ginger root tea at home is so easy: Peel and slice fresh ginger, steep it in boiling water for 10–20 minutes, then strain the liquid and serve with honey or lemon. So, check with your healthcare provider to see if it’s worth giving it a try for mild pain or other symptoms from an inflammatory disorder.

5. Tart cherry juice

The fruit of the sour cherry plant, usually called tart cherry, has been used as a complementary treatment for inflammatory conditions for years thanks to its high concentration of polyphenols. While you can eat dried tart cherries or take tart cherry supplements, the best way to consume this fruit might be in the form of juice—this seems to preserve the highest amount of polyphenols and provide the most anti-inflammatory effects, per one topic review.

According to other studies, drinking tart cherry juice can relieve muscle strain and improve blood glucose, and a proposed study may look to see if it can reduce flares of gout, a specific type of arthritis. Another study even found that participants who drank tart cherry juice daily for 12 weeks had lower blood pressure and LDL cholesterol levels.

6. Coffee

Does coffee reduce inflammation or contribute to it? It’s a controversial question, considering that studies show it can do both. However, there is enough good evidence to support its anti-inflammatory properties—like this review of studies suggesting that the polyphenols in coffee may protect against metabolic syndrome and this review looking at how coffee may reduce the risk of some types of heart disease (including hypertension and high cholesterol).

Additionally, Manaker says the caffeine in coffee can improve your body’s use of energy, which could indirectly improve your health and lower your inflammation levels.

That said, coffee isn’t for everyone. “Not everyone responds to coffee in the same way, and for some people, coffee may trigger inflammatory responses, particularly in cases of certain gastrointestinal conditions or sensitivities,” Manaker says.

For coffee to be anti-inflammatory, it’s also important to stick to moderate consumption—usually considered up to three cups per day—to avoid side effects like jitteriness, insomnia, and upset stomach. Also, pay attention to what you’re adding to your coffee. “Popular additions like sugar and cream can work against your anti-inflammatory goals,” Manaker warns

7. Red wine

Just like with coffee, the jury has been both in and out when it comes to the inflammatory benefits of red wine. Experts know red wine includes polyphenols, particularly one called resveratrol, which has been linked in studies to less inflammation and better heart health. 

However, these studies also suggest that you need a high dose of resveratrol to receive these benefits, says Manaker. In other words, the oft-recommended “one glass of red wine per day” may not provide enough resveratrol to reduce inflammation, instead only contributing to some of the downsides of chronic drinking, like liver disease, digestive disorders, hypertension, and a weakened immune system.

The bottom line? If you like to enjoy a glass of red wine with dinner, it might provide some small anti-inflammatory benefits. But you don’t need to start a nightly drinking habit if you don’t already have one. Talk to your healthcare provider about whether the risks outweigh any possible small benefits.

8. Kombucha tea

Kombucha tea is a fermented drink known for its gut health benefits. It’s made with black tea and something called a SCOBY, a culture of yeast and beneficial bacteria. Because fermented foods and drinks contain probiotic strains, they may be helpful in lowering inflammation, especially for people with arthritis, some GI diseases, and some autoimmune disorders. 

Though kombucha tea is usually made with black tea, its anti-inflammatory properties may be boosted when black tea is swapped out for slightly more potent green tea: A recent study found that green kombucha tea reduced inflammatory markers and lowered the lipid accumulation product, a measure of the amount of fat stored in the body, of overweight participants.

What to look for when choosing anti-inflammatory drinks?

Just because a packaged drink is labeled as anti-inflammatory doesn’t mean it will do what it claims to. Here are some tips for choosing wisely:

• Look for at least one anti-inflammatory ingredient. Check the ingredient label to make sure your drink contains at least one type of compound known to reduce inflammation, Manaker says, such as turmeric, ginger, green tea, or tart cherry juice.
• Pay attention to added sugar. Natural sugars on the nutrition label are fine, but added sugars are a different story. Added sugars spike your blood sugar levels and lead to inflammation, says Dr. Melamed, who recommends aiming for juice with less than 10 grams of added sugar per serving. If your favorite anti-inflammatory drink has more added sugar than that, she suggests diluting it with plain or sparkling water to cut down the sugar or pairing it with a food containing fiber, protein, or healthy fats to limit how high your blood sugar spikes.
• Steer clear of energy drinks. According to Dr. Melamed, most energy drinks are inflammatory because they contain high amounts of caffeine, artificial ingredients, added sugars, artificial sweeteners, and other synthetic chemicals, like preservatives. Combined, these ingredients might stress your adrenal glands and spike your cortisol, disrupt your gut microbiome, and contribute to oxidative stress.  

Other tips for managing chronic inflammation

Drinking nutrient-rich beverages is a great way to manage chronic inflammation, but it’s not the only way. If you have a chronic inflammatory illness like heart disease, diabetes, rheumatoid arthritis, or inflammatory bowel disease (IBD), you can talk to your healthcare team about adding the following strategies into your routine to help you fight inflammation.

• Eat a well-rounded, healthy diet containing anti-inflammatory foods such as whole grains, lean protein, low-fat dairy, whole-grain carbohydrates, fruits, and vegetables such as dark leafy greens.
• Choose monounsaturated fats (such as olive oil) instead of saturated and trans fats (such as margarine).
• Exercise regularly, aiming for around 30 minutes of physical activity per day.
• Get at least seven to eight hours of sleep each night.
• Reduce long-term stress, either on your own (by learning meditation or relaxation techniques) or with a mental health provider in guided therapy sessions. 

The bottom line

There are many different drinks that have anti-inflammatory benefits, from simple water and soothing green tea to more indulgent options, like red wine and golden milk. Anything that contains inflammation-fighting compounds and little to no added sugar can be a good choice, though some of these drinks should still be consumed in moderation (too much of anything can have the opposite effect on inflammation!). 

In general, skip the energy drinks and prepackaged anti-inflammatory smoothies, opting for drinks you can easily prepare or pour at home. Keep in mind that no drink is a magic cure for inflammation: If you’re dealing with chronic inflammation or a chronic condition caused by inflammation, you should always talk to your healthcare provider about your ideal treatment plan, including any foods and drinks you can incorporate in a safe and healthy way.