What Can I Drink to Reduce Inflammation? Your Guide to Anti-Inflammatory Beverages

December 20, 2025 •

3 min read

Chronic inflammation has been linked to numerous health conditions, from arthritis to cardiovascular disease. The good news is that modifying your daily diet, and specifically your beverage choices, can be a powerful strategy for supporting your body's natural defenses. Exploring what you can drink to reduce inflammation is an accessible way to make a tangible difference in your wellness journey.

Quick Summary

This article explores a variety of beverages known to combat inflammation, including antioxidant-rich teas, juices, and nourishing broths. It highlights key ingredients and offers practical tips for choosing and preparing drinks that support overall health.

Key Points

Combine Turmeric and Black Pepper: Always add a pinch of black pepper to turmeric drinks, as it contains piperine which dramatically boosts the absorption of curcumin.
Embrace Green Tea's EGCG: Green tea is a potent anti-inflammatory due to the antioxidant EGCG, which fights cell damage and helps preserve cartilage.
Choose Tart Cherry Juice for Joint Health: The anthocyanins in tart cherry juice have shown promise in reducing symptoms of osteoarthritis and protecting against gout attacks.
Blend for Maximum Nutrients: Creating green smoothies with leafy greens, ginger, and fruits provides a concentrated dose of anti-inflammatory vitamins and antioxidants.
Stay Hydrated with Water: Drinking enough water is essential for flushing toxins from your body and keeping joints properly lubricated, directly helping to combat inflammation.
Limit Sugar Intake: Sugary drinks are pro-inflammatory, so it's best to avoid sodas, sweetened juices, and overly sugary coffee beverages.
Sip on Bone Broth: Rich in collagen and gelatin, bone broth can help repair the gut lining and reduce systemic inflammation.

The Power of Anti-Inflammatory Drinks

Inflammation is a natural bodily response, but when it becomes chronic, it can be detrimental to your health. Many beverages contain powerful compounds like antioxidants, polyphenols, and probiotics that help combat this. Making a conscious effort to swap pro-inflammatory drinks—like those high in added sugar—for healthier alternatives is a cornerstone of an anti-inflammatory diet. Below, we delve into some of the most effective drinks you can incorporate into your routine.

Soothing Teas and Tonics

Turmeric Golden Milk

Turmeric is celebrated for its potent anti-inflammatory properties, thanks to its active compound, curcumin. A warm cup of golden milk, made by simmering milk with turmeric, ginger, cinnamon, and black pepper, can be a comforting way to gain benefits like support for joint health and reduced swelling. The piperine in black pepper significantly enhances curcumin absorption.

Ginger and Lemon Tonic

Ginger contains gingerol, a compound with anti-inflammatory and antioxidant effects. A simple tonic can be made by adding grated fresh ginger and lemon juice to hot water. It may help soothe digestive issues and relieve muscle aches.

Green Tea

One of the most studied beverages for its anti-inflammatory effects is green tea, rich in polyphenols, particularly EGCG. This powerful antioxidant protects cells and may slow cartilage destruction. Due to caffeine, moderation is recommended.

Other Herbal Teas

Rooibos Tea: This caffeine-free tea is rich in antioxidants that can reduce inflammation and aid digestion.
Chamomile Tea: Known for calming effects, it also offers anti-inflammatory properties and may support immune health.
Hibiscus Tea: Contains anthocyanins, potent antioxidants that can help lower inflammation.

Nutrient-Rich Juices and Smoothies

Tart Cherry Juice

Tart cherry juice contains anthocyanins, powerful antioxidants that may help reduce inflammation related to arthritis and protect against gout flares. Choose 100% juice without added sugar.

Green Smoothies

Blending leafy greens like spinach or kale with fruits like pineapple (containing bromelain) and ginger provides vitamins, minerals, and fiber, making an antioxidant-rich smoothie.

Pomegranate Juice

Rich in polyphenols like punicalagin, pomegranate juice shows potential anti-inflammatory effects and may help reduce blood pressure.

Other Notable Anti-Inflammatory Sips

Bone Broth

Simmering animal bones yields bone broth, rich in collagen, gelatin, and amino acids that can help heal the gut lining, crucial for reducing inflammation and supporting immunity.

Coffee (In Moderation)

Coffee's polyphenols may offer anti-inflammatory benefits and reduce certain disease risks. However, excessive consumption, especially with sugary additions, can negate benefits and promote inflammation.

Comparison Table: Anti-Inflammatory Drinks at a Glance


Drink	Active Compound(s)	Key Benefits	Best For	How to Prepare
Turmeric Milk	Curcumin (with piperine from black pepper)	Reduces joint pain, fights inflammation, antioxidant	Arthritis, general inflammation	Simmer with milk, ginger, spices, and pepper
Green Tea	EGCG (catechins)	Powerful antioxidant, protects cartilage, cellular health	Daily wellness, reducing oxidative stress	Steep leaves or tea bag in hot water
Tart Cherry Juice	Anthocyanins	Reduces gout flares, lessens arthritis symptoms	Joint inflammation, post-exercise recovery	Use 100% juice concentrate with water or sparkling water
Ginger Tonic	Gingerol	Soothes digestion, relieves muscle soreness, antioxidant	Digestive issues, muscle aches	Grate fresh ginger into hot water with lemon
Green Smoothie	Vitamins, minerals, fiber, bromelain	Nutrient-dense, antioxidant boost	General wellness, detox	Blend leafy greens, pineapple, and ginger

Crafting Your Anti-Inflammatory Beverage Routine

Creating a routine involves finding enjoyable drinks that work for you. Pair turmeric with black pepper for better absorption. Focus on whole-food ingredients and limit added sugar. These drinks support an overall healthy lifestyle, but aren't a cure-all. Consult a healthcare professional before major dietary changes, especially with existing conditions or medications. For more on diet and inflammation, the National Institutes of Health offers resources, including a 2024 review on anti-inflammatory diets and neurological function.

What to Avoid: Pro-Inflammatory Drinks

Certain drinks can promote inflammation. To maximize health benefits, limit or avoid:

Sugar-Sweetened Beverages: High in added sugars, these can increase inflammatory markers.
Excessive Alcohol: While moderate red wine may offer benefits, excessive intake can negatively impact gut inflammation and health.
Sugary Coffee/Milk Drinks: Many popular drinks are high in added sugars, promoting inflammation.

Conclusion

Choosing anti-inflammatory beverages is a simple way to help manage inflammation. From turmeric milk's curcumin to green tea and tart cherry juice's antioxidants, many drinks support the body's natural healing. By selecting nourishing options and limiting sugary ones, you can take a proactive step toward better health.

Frequently Asked Questions

Yes, green tea is a potent anti-inflammatory due to its high concentration of antioxidants called EGCG. These compounds help combat inflammation and can protect against cellular damage.

Adding black pepper to your turmeric drink is crucial because it contains piperine, a compound that enhances the absorption of curcumin (turmeric's active anti-inflammatory agent) by up to 2000%.

Studies have shown that the anthocyanins in tart cherry juice may help reduce inflammation associated with arthritis and may be beneficial in preventing gout flares.

Coffee contains antioxidant polyphenols that can offer anti-inflammatory effects. However, it's a 'double-edged sword'; for best results, drink it in moderation without excessive sugar or cream to avoid promoting inflammation.

It is best to avoid drinks high in added sugar, such as sodas and sweetened juices, and be mindful of excessive alcohol intake, as these can promote inflammation in the body.

Green smoothies made with ingredients like spinach, kale, pineapple, and ginger are packed with antioxidants, vitamins, and fiber, which work synergistically to reduce inflammation and support overall health.

Bone broth is rich in collagen and amino acids that can help heal the intestinal lining. A healthy gut is a key factor in reducing systemic inflammation.