Is Rooibos Tea Inflammatory? An Analysis of Its Health Effects

October 29, 2025 •

3 min read

Over 40% of the global population is affected by digestive disorders, often linked to chronic inflammation. Contrary to being inflammatory, research suggests that rooibos tea possesses significant anti-inflammatory properties due to its rich antioxidant content, making it a soothing beverage for the body.

Quick Summary

A review of scientific studies shows rooibos tea, rich in powerful antioxidants like aspalathin, actively reduces inflammation and oxidative stress. This herbal tea supports gut health and cardiovascular wellness, offering anti-inflammatory benefits.

Key Points

Not Inflammatory: Rooibos tea is not inflammatory; its rich antioxidant profile gives it powerful anti-inflammatory effects.
Antioxidant Power: Key antioxidants like aspalathin, quercetin, and nothofagin combat oxidative stress and cellular damage that cause inflammation.
Variations in Type: Fermented (red) rooibos is highly effective at reducing inflammation, while unfermented (green) rooibos is better at strengthening the gut barrier.
Heart Health: The tea supports cardiovascular health by keeping inflammation in check, improving cholesterol levels, and helping to regulate blood pressure.
Digestive Comfort: Its antispasmodic properties can soothe digestive issues and relieve discomfort, bloating, and cramps.
Safety Profile: Though generally safe, excessive intake may rarely cause liver issues or have estrogenic effects in hormone-sensitive individuals.

Understanding Inflammation: A Double-Edged Sword

Inflammation is the body's natural response to protect against pathogens and injury. While acute inflammation is a necessary and healthy process, chronic inflammation can lead to a host of diseases, including heart disease, diabetes, and autoimmune disorders. A growing body of evidence suggests that dietary choices, including the regular consumption of certain teas, can play a significant role in managing inflammation.

The Anti-Inflammatory Power of Rooibos

Rooibos tea, also known as red bush tea, is a caffeine-free herbal infusion originating from South Africa. Its anti-inflammatory properties are primarily attributed to its rich content of polyphenols, natural compounds with potent antioxidant effects. These antioxidants combat oxidative stress by neutralizing harmful free radicals that cause cellular damage and inflammation.

Key Antioxidants in Rooibos

Aspalathin: This rare flavonoid is unique to rooibos and has been shown in laboratory studies to have significant anti-inflammatory and anti-diabetic effects. It helps regulate blood sugar levels and may protect against inflammatory damage linked to high blood glucose.
Quercetin: Also found in rooibos, this antioxidant has well-documented anti-inflammatory, antiviral, and heart-protective properties.
Nothofagin: This potent antioxidant has also been shown to reduce inflammation and is particularly abundant in unfermented (green) rooibos.

Fermented vs. Unfermented (Green) Rooibos

There are two main types of rooibos tea: the traditional fermented (red) variety and the unfermented (green) version. Research indicates that the processing method changes the chemical composition, particularly the polyphenol profile, and can affect its anti-inflammatory impact. A recent study on intestinal cells found that while both types are anti-inflammatory, they work differently.

Anti-Inflammatory Properties by Rooibos Type


Feature	Fermented (Red) Rooibos	Unfermented (Green) Rooibos
Polyphenol Content	Different profile, often lower aspalathin.	Higher levels of aspalathin, a key anti-inflammatory flavonoid.
Gut Inflammation Reduction	More effective at reducing specific markers of inflammation, similar to a steroid drug in lab tests.	Also reduces inflammation, but excels at strengthening the gut barrier.
Gut Barrier Protection	Less effective compared to green rooibos.	Significantly enhances gut barrier integrity by boosting tight junction proteins.

This suggests that while both are beneficial, fermented rooibos might be superior for actively reducing inflammation, whereas green rooibos is excellent for fortifying the gut's protective lining.

Rooibos Tea and Heart Health

The anti-inflammatory properties of rooibos are especially beneficial for heart health. Chronic inflammation can damage the lining of blood vessels, contributing to plaque buildup and increasing the risk of heart attack and stroke. Regular consumption of rooibos tea may help mitigate this risk by keeping inflammation in check and improving cholesterol levels. The antioxidants in rooibos also inhibit the angiotensin-converting enzyme (ACE), which helps maintain healthy blood pressure levels.

Rooibos and Other Health Conditions

Beyond heart health, the anti-inflammatory and antioxidant actions of rooibos may assist in managing other conditions:

Diabetes Management: The unique antioxidant aspalathin can help balance blood sugar levels and reduce insulin resistance, combating inflammation associated with diabetes.
Digestive Issues: Its antispasmodic properties can relax the digestive tract, easing cramps, bloating, and discomfort from conditions like IBS.
Skin Health: Its anti-inflammatory properties, combined with zinc and alpha-hydroxy acids (AHA), can help reduce skin irritation, acne, and redness.

Important Considerations and Safety

While rooibos tea is generally safe for most people, moderation is key. Rare side effects have been reported with excessive, long-term consumption, including elevated liver enzymes and potential estrogenic activity. Individuals with hormone-sensitive conditions like breast cancer should consult a healthcare provider before use. Additionally, rooibos may interact with certain medications metabolized by the liver. For personal medical advice, it is always recommended to consult a trusted healthcare professional.

Conclusion: A Soothing, Anti-Inflammatory Brew

In conclusion, rooibos tea is not inflammatory. On the contrary, it is a potent source of anti-inflammatory compounds, particularly its unique polyphenol, aspalathin. Whether you choose the fermented red variety for its robust anti-inflammatory action or the unfermented green version for its gut-barrier-strengthening benefits, incorporating rooibos into your daily routine is a delicious way to support your body's wellness. Its antioxidant-rich nature and caffeine-free status make it a superb alternative to black or green tea, offering gentle support for heart health, digestion, and overall inflammatory response.

Want to learn more about the antioxidants in rooibos? Read the comprehensive review on the SA Rooibos Council website.(https://sarooibos.co.za/health-facts/)

Frequently Asked Questions

Rooibos tea is considered anti-inflammatory, not inflammatory. It contains potent antioxidants, such as aspalathin and quercetin, that help combat inflammation and oxidative stress in the body.

The main anti-inflammatory compounds are flavonoids, including aspalathin and nothofagin, which are unique to the rooibos plant. These powerful antioxidants neutralize free radicals and inhibit pro-inflammatory cytokines.

Research suggests that both fermented (red) and unfermented (green) rooibos have anti-inflammatory effects, but they work differently. Fermented rooibos may be more effective at reducing specific inflammation markers, while unfermented green rooibos is better for strengthening the gut barrier.

Yes, rooibos tea can help with digestive inflammation. Its antispasmodic properties relax the digestive tract, which can alleviate cramps and discomfort. Lab studies also show it can reduce inflammation in gut cells.

Side effects are rare with moderate consumption. However, in cases of long-term or excessive intake, there have been reports of elevated liver enzymes. Individuals with hormone-sensitive conditions should also be cautious, as some compounds exhibit estrogenic activity.

The optimal amount varies, but some studies suggesting benefits for heart health used doses as high as 6 cups per day. Incorporating a few cups daily is a good starting point, but it's important to listen to your body and consume it in moderation.

Both rooibos and green tea are rich in antioxidants and have anti-inflammatory effects. Rooibos is unique for its aspalathin content and is naturally caffeine-free and low in tannins. Green tea contains different polyphenols, and its high tannin content can affect iron absorption.

Yes, research indicates that rooibos tea can positively affect blood pressure by inhibiting the angiotensin-converting enzyme (ACE), which helps relax blood vessels. Its anti-inflammatory properties also protect against cardiovascular damage.