Nutrition Diet: What drinks should I avoid with inflammation?

November 8, 2025 •

5 min read

According to UCDavis Health, the average American consumes far more added sugar than recommended, often through beverages, which directly contributes to chronic inflammation. For those seeking to reduce pain and improve their health, knowing exactly what drinks should I avoid with inflammation is a critical step in adopting an anti-inflammatory diet.

Quick Summary

Chronic inflammation can be exacerbated by dietary choices, particularly the beverages we consume. This guide details the primary drinks linked to increased inflammatory responses, such as sugary sodas, alcohol, and certain dairy products, and provides an overview of healthier, anti-inflammatory alternatives.

Key Points

Sugary drinks are major inflammatory culprits: Avoid sodas, sweetened juices, and energy drinks, which spike blood sugar and cause oxidative stress.
Excessive alcohol consumption fuels inflammation: Alcohol disrupts the gut microbiome, generates toxic byproducts, and can worsen autoimmune conditions like RA and IBD.
Dairy affects some individuals, not all: While some studies show dairy is not inflammatory, those with lactose intolerance or milk protein allergies may experience adverse effects, especially with high-fat, sugary versions.
Watch out for artificial additives: Artificial sweeteners like aspartame and flavor enhancers like MSG can contribute to gut inflammation.
Better choices include water and antioxidant-rich teas: Prioritize hydration with plain water and choose green or herbal teas, which are packed with anti-inflammatory compounds.
Whole-fruit smoothies are a superior choice to juice: Blending whole fruits provides valuable fiber, which slows sugar absorption and offers more nutrients than juice alone.

The Link Between Diet and Chronic Inflammation

Chronic, low-grade inflammation is a contributing factor to numerous health conditions, including autoimmune disorders, heart disease, diabetes, and arthritis. While a balanced diet rich in whole foods, antioxidants, and healthy fats is key to mitigating inflammation, the liquids we consume can be just as impactful as the foods we eat. Many common beverages are loaded with inflammatory triggers like added sugars, alcohol, and artificial ingredients, which can sabotage efforts to manage or prevent inflammatory conditions. By making conscious beverage choices, you can significantly reduce your body's inflammatory load and support overall health.

Sugary Beverages: A Primary Inflammatory Culprit

Perhaps the most potent inflammatory beverages are those laden with added sugars and high-fructose corn syrup. These include sodas, sweetened juices, energy drinks, and flavored coffees. The mechanisms by which they promote inflammation are well-documented.

The Negative Effects of Excess Sugar:

Spikes Blood Sugar: High-sugar drinks cause a rapid spike in blood sugar, triggering the release of inflammatory messengers called cytokines. This constant surge and crash can lead to chronic, low-grade inflammation over time.
Promotes Oxidative Stress: Excessive sugar consumption leads to oxidative stress, an imbalance between free radicals and antioxidants that can damage cells and tissues throughout the body.
Increases Uric Acid: High fructose intake is associated with an increase in uric acid, which can crystallize in joints and trigger painful gout flares.
Disrupts Gut Microbiome: The intestinal lining can become more permeable with a high-sugar diet, allowing toxins to leak into the bloodstream and cause systemic inflammation.

Practical Tips for Avoiding Sugar-Sweetened Drinks:

To cut down on sugary drinks, try these strategies:

Swap soda for sparkling water with a splash of fresh lemon or lime juice.
Choose unsweetened teas and coffees, flavoring them with spices like cinnamon or a small amount of honey or maple syrup sparingly.
Opt for whole fruit instead of fruit juice to benefit from the fiber, which slows sugar absorption.

Alcohol and Its Systemic Impact

Alcohol consumption, particularly excessive intake, is a major contributor to inflammation throughout the body. While a glass of red wine contains some beneficial antioxidants, the alcohol itself often outweighs any potential benefits by fueling inflammatory processes.

The Mechanisms Behind Alcohol-Induced Inflammation:

Gut Microbiome Disruption: Alcohol can alter the balance of good and bad bacteria in the gut, a condition known as dysbiosis. This can lead to increased gut permeability, allowing toxins to enter the bloodstream and trigger inflammation.
Oxidative Stress: The metabolism of alcohol produces harmful byproducts that generate reactive oxygen species (ROS). These free radicals cause oxidative stress, damaging cells and contributing to chronic inflammation.
Immune System Suppression: Chronic alcohol use can impair the immune system, reducing its ability to fight off infections and properly regulate inflammatory responses.
Worsening Autoimmune Conditions: For those with conditions like inflammatory bowel disease (IBD) or rheumatoid arthritis (RA), alcohol can significantly worsen symptoms and trigger flare-ups.

Moderation is key. Health experts generally recommend limiting intake to one drink per day for women and two for men. Some individuals with inflammatory conditions may find it best to avoid alcohol entirely to manage symptoms.

Dairy Products: A Point of Contention

The relationship between dairy and inflammation is complex and often debated. For most healthy individuals, dairy does not seem to cause inflammation and may even have anti-inflammatory effects. However, specific circumstances can make dairy inflammatory for certain people.

When Dairy Can Cause Problems:

Lactose Intolerance: This common condition is not an allergy but an inability to digest lactose, the sugar in milk. Symptoms like bloating, cramping, and diarrhea can be mistaken for inflammation, though it's typically a digestive issue. However, the gut distress can indirectly trigger an inflammatory response.
Milk Protein Allergies: For individuals with a true milk allergy, proteins like casein or whey trigger an immune response that causes inflammation. A specific type of casein, A1 beta-casein, has been linked to intestinal inflammation in some studies.
High-Fat and Sugary Dairy: Just like other sweetened drinks, flavored milks, ice creams, and other dairy products with high levels of added sugar are pro-inflammatory. Full-fat dairy is also high in saturated fats, which may worsen existing inflammation, though research is mixed.

If you suspect a dairy sensitivity, consider trying lactose-free products or plant-based alternatives to see if symptoms improve. For those who tolerate dairy well, opting for unsweetened or fermented options like plain yogurt may offer benefits.

Additives and Refined Ingredients in Beverages

Beyond sugar and alcohol, many processed beverages contain artificial additives that can contribute to inflammation.

Artificial Sweeteners: Found in diet sodas and other sugar-free drinks, artificial sweeteners like aspartame have been linked to gut inflammation and can disrupt the balance of gut bacteria.
Refined Carbohydrates: Beverages like certain coffee drinks and smoothies can contain refined grains or starches that are digested quickly, causing blood sugar spikes similar to sugar.

Comparison Table: Inflammatory vs. Anti-inflammatory Drinks


Inflammatory Drink	Why It Causes Inflammation	Anti-inflammatory Alternative	Why It's Better
Sugary Soda	High in added sugar and fructose, leading to blood sugar spikes and oxidative stress.	Water with Lemon	Pure hydration, flushes toxins, and contains natural antioxidants.
Sweetened Coffee Drinks	Often contains syrups with high amounts of added sugar and refined carbs.	Green Tea or Black Coffee	Rich in antioxidants (polyphenols, EGCG) with proven anti-inflammatory effects.
Heavy Alcohol Consumption	Disrupts gut integrity, creates oxidative stress, and impairs the immune system.	Herbal Tea	Certain herbs like ginger and turmeric have potent anti-inflammatory properties.
Full-Fat, Sugary Dairy	Contains saturated fats that can worsen existing inflammation and triggers immune response in sensitive individuals.	Plant-Based Milk (Unsweetened)	Avoids potential triggers like lactose and casein, especially in individuals with sensitivities.
High-Fructose Fruit Juice	Lacks the fiber of whole fruit, causing rapid blood sugar spikes.	Berry Smoothie	Uses whole fruits and fiber, with berries rich in anti-inflammatory antioxidants.

The Best Beverage Choices for an Anti-inflammatory Diet

Focusing on whole, unprocessed beverages can be a powerful strategy for fighting inflammation.

Water: The most important drink for hydration, it helps flush toxins and keeps joints lubricated.
Green, White, and Herbal Teas: These are packed with antioxidants like polyphenols and EGCG, which have strong anti-inflammatory effects.
Smoothies with Whole Ingredients: Blending whole fruits, leafy greens, and anti-inflammatory spices like ginger and turmeric provides fiber and a nutrient boost.
Tart Cherry and Pomegranate Juice: Small amounts of 100% juice, like tart cherry or pomegranate, contain antioxidants that can help reduce inflammation.

Conclusion

Making informed choices about the beverages we drink is fundamental to managing inflammation. Avoiding sugary sodas, excessive alcohol, and refined, sweetened drinks can significantly reduce the body's inflammatory load. While individual sensitivities vary, opting for whole, natural drinks like water, antioxidant-rich teas, and nutrient-packed smoothies is a reliable strategy for supporting an anti-inflammatory lifestyle. Paired with a balanced diet and other healthy habits, smarter beverage choices are a simple yet impactful way to promote long-term health and well-being. For more information, the Arthritis Foundation offers an excellent resource on selecting the best drinks for managing arthritis symptoms.

Frequently Asked Questions

Yes, research suggests that artificial sweeteners, such as aspartame found in diet sodas, can trigger gut inflammation and disrupt the balance of your gut microbiota, potentially leading to a pro-inflammatory environment.

While red wine contains the antioxidant resveratrol, which has some anti-inflammatory properties, the alcohol itself is inflammatory and can generate harmful free radicals. The health risks of alcohol can outweigh any benefits, especially with excessive consumption.

For those with inflammatory conditions, any amount of alcohol may exacerbate symptoms. Experts generally recommend limiting intake to one drink or less per day for women and two or less for men to minimize inflammatory effects.

Some individuals with arthritis find that high-fat dairy or an allergy to milk proteins like casein can trigger an inflammatory response. However, the effect is highly individual, and many people with arthritis tolerate dairy well.

The research on coffee is mixed. While it contains anti-inflammatory antioxidants, excessive caffeine intake can be a concern for some. The real issue for inflammation is often the added sugar, cream, and syrups in many popular coffee drinks.

There is no single best drink, but plain water is the most fundamental for hydration and flushing toxins. Green tea, rich in the antioxidant EGCG, is also consistently recommended for its strong anti-inflammatory effects.

While 100% fruit juice contains some nutrients, it lacks the fiber found in whole fruit. This causes a rapid spike in blood sugar, similar to soda, which can contribute to inflammation. Whole fruit is always the better option.