What can you drink on an anti-inflammatory diet?

December 5, 2025 •

4 min read

According to the World Health Organization, chronic inflammatory diseases are the most significant cause of death worldwide, underscoring the importance of dietary choices. When considering what can you drink on an anti-inflammatory diet, the focus is on beverages rich in antioxidants and polyphenols that can actively combat inflammation within the body.

Quick Summary

This guide provides a comprehensive overview of the best beverages for an anti-inflammatory diet, from antioxidant-rich teas to hydrating water and nutrient-packed smoothies. It also highlights drinks to limit or avoid and offers practical tips for incorporating these choices into your daily routine.

Key Points

Hydration is Key: Start with water, which is essential for flushing toxins and lubricating joints, directly impacting inflammation.
Embrace Herbal Teas: Opt for green tea, turmeric, and ginger tea, which are rich in powerful anti-inflammatory antioxidants like EGCG and curcumin.
Blend Your Nutrients: Create smoothies with berries, leafy greens, and nuts to retain valuable fiber and maximize nutrient intake.
Approach Coffee with Care: Moderate, black coffee consumption can be anti-inflammatory, but excessive intake and sugary additions can promote inflammation.
Avoid Inflammatory Drinks: Eliminate sugary sodas, high-sugar fruit juices, and excessive alcohol to prevent blood sugar spikes and systemic inflammation.
DIY Your Drinks: Making your own beverages allows you to control ingredients and avoid unhealthy additives found in many store-bought options.

The Foundation: Water and Herbal Teas

Proper hydration is the cornerstone of any healthy diet, and it's especially critical for fighting inflammation. Water helps flush toxins from the body and lubricates joints, which can significantly reduce pain and swelling. For added flavor and nutrients, you can infuse water with anti-inflammatory ingredients like fresh ginger, lemon, and cucumber.

Herbal teas are another excellent option, offering a variety of therapeutic compounds. Green tea, in particular, is celebrated for its high concentration of epigallocatechin gallate (EGCG), a powerful anti-inflammatory antioxidant. Other beneficial teas include:

Turmeric Tea: The active compound, curcumin, has potent anti-inflammatory properties and is best absorbed when combined with a pinch of black pepper.
Ginger Tea: Bioactive compounds like gingerols can help alleviate symptoms of inflammatory conditions such as osteoarthritis.
Chamomile Tea: Known for its calming effects, chamomile also contains apigenin and luteolin, which have anti-inflammatory benefits.
Hibiscus Tea: Rich in antioxidants like anthocyanins, hibiscus tea helps reduce inflammation and may aid in managing blood pressure.

Nutrient-Dense Smoothies and Juices

Smoothies and juices can be a delicious way to pack multiple anti-inflammatory ingredients into a single serving. While juicing removes fiber, using a blender to create a smoothie retains all the beneficial fiber for gut health and blood sugar regulation.

Smoothie ideas:

Berry & Spinach Smoothie: Blend a handful of spinach, mixed berries (such as blueberries, raspberries, and strawberries), a scoop of almond butter, and unsweetened almond milk for a fiber- and antioxidant-rich treat.
Peach-Turmeric Smoothie: Combine frozen peaches, cashews, chia seeds, a pinch of black pepper, turmeric, and unsweetened almond milk.
Green Grape Matcha Cooler: Blend green grapes, matcha powder, a handful of kale or spinach, and coconut water for an antioxidant-rich, refreshing drink.

Juicing options:

Carrot-Ginger-Turmeric Juice: A blend of fresh carrots, ginger, and turmeric provides a powerful anti-inflammatory boost.
Pomegranate Juice: Rich in the plant compound punicalagin, pomegranate juice offers strong anti-inflammatory properties. Always choose 100% juice without added sugar.

Coffee: A Cautious Approach

For many, coffee is a daily ritual. The good news is that moderate consumption is generally considered anti-inflammatory due to its rich antioxidant content. However, there are important caveats:

Moderation is key: Excessive caffeine can stimulate the body's stress response and potentially increase inflammation in some individuals.
Watch the additives: Added sugar, artificial sweeteners, and high-fat creamers can negate coffee's anti-inflammatory benefits. It's best to drink it black or with a splash of unsweetened milk.
Genetics matter: An individual's genetic makeup affects how quickly their body metabolizes caffeine, which can influence its inflammatory effects.

Comparing Anti-inflammatory and Pro-inflammatory Drink Choices


Feature	Anti-inflammatory Choices	Pro-inflammatory Choices
Best Option	Water, herbal teas (ginger, turmeric)	Sugary drinks (soda, sports drinks)
Common Examples	Green tea, smoothies with berries, kombucha, golden milk	Excessive alcohol, sweetened coffee drinks, fruit juices with added sugar
Key Ingredients	Antioxidants, polyphenols, fiber (in smoothies), spices (ginger, turmeric)	Added sugar, artificial sweeteners, excessive saturated fat, refined oils
Impact on Body	Reduces oxidative stress, lowers inflammatory markers, supports gut health	Increases inflammatory markers, spikes blood sugar, promotes weight gain
Consideration	Focus on whole, unprocessed ingredients; minimal or no added sugar	Look for hidden sugars and unhealthy fats on ingredient labels

Conclusion

Incorporating anti-inflammatory beverages into your diet is a simple yet impactful way to support overall health and reduce chronic inflammation. From the essential hydration provided by water to the antioxidant power of herbal teas and nutrient-packed smoothies, there are many delicious options to explore. Remember to listen to your body, choose natural and unprocessed ingredients, and minimize intake of sugary and highly processed drinks. By making conscious beverage choices, you can effectively complement your anti-inflammatory diet and improve your well-being. For personalized advice, it is always best to consult a healthcare professional. You can also explore further reading on anti-inflammatory diet principles at the British Heart Foundation's Heart Matters magazine.

Beverages to Limit or Avoid

To maximize the benefits of an anti-inflammatory diet, it is equally important to minimize or eliminate drinks that promote inflammation. These include:

Sugary beverages: Soda, sweetened sports drinks, and fruit juices with added sugars cause blood sugar spikes and can increase inflammation.
Excessive alcohol: While moderate intake may not significantly harm everyone, heavy drinking is consistently linked to systemic inflammation.
High-sugar and high-fat coffee additions: Creamers and syrups loaded with sugar and unhealthy fats can cancel out coffee's potential benefits.
Drinks with artificial ingredients: Many diet sodas and flavored beverages contain artificial sweeteners that can disrupt gut health and potentially increase inflammation.

How to Make Your Choices Anti-Inflammatory

Prioritize water: Make water your primary beverage and choose herbal teas as a healthy alternative.
Go natural: Opt for unsweetened beverages and rely on natural flavors from fruits, vegetables, and herbs.
Mindful coffee: Enjoy coffee in moderation, ideally black or with unsweetened, low-fat milk.
DIY for control: Make your own smoothies and juices to control the ingredients and avoid hidden sugars.

Frequently Asked Questions

Coffee has a complex relationship with inflammation. In moderate amounts, it's considered anti-inflammatory due to its rich antioxidant content. However, excessive consumption can trigger a stress response, and adding large amounts of sugar or high-fat creamers can negate its benefits and promote inflammation.

No, excessive alcohol consumption is a known promoter of systemic inflammation. While some studies suggest moderate intake might have neutral effects on certain inflammatory markers, heavy drinking can exacerbate inflammation and contribute to various chronic diseases.

Not all, but many should be consumed with caution. 100% pure, unsweetened fruit juices like pomegranate juice can offer antioxidant benefits. However, most store-bought fruit juices are high in sugar and lack fiber, which can spike blood sugar and promote inflammation.

Golden milk is a traditional Indian beverage made with turmeric, spices like ginger and cinnamon, and milk (dairy or plant-based). Turmeric's active compound, curcumin, is a potent anti-inflammatory. A pinch of black pepper is often added to increase curcumin's absorption.

Yes, dehydration is closely related to inflammation. Staying well-hydrated is crucial for flushing out toxins and ensuring proper joint lubrication, which helps reduce pain and inflammation.

To make your coffee more anti-inflammatory, drink it black or use unsweetened, low-fat milk alternatives. Consider adding a dash of cinnamon or cocoa for extra flavor and antioxidant compounds, and avoid artificial sweeteners and sugary syrups.

Smoothies are generally preferable because they retain the fiber from fruits and vegetables, which is important for blood sugar regulation and gut health. Juices, while still providing some nutrients, remove this beneficial fiber.