What Drink Decreases Inflammation? Your Anti-Inflammatory Guide

October 29, 2025 •

4 min read

According to a 2023 study analysis, curcumin—a compound found in turmeric—is a powerful anti-inflammatory and antioxidant substance. This discovery highlights that certain beverages can significantly impact your body's inflammatory response. So, what drink decreases inflammation effectively? We'll explore several research-backed options to incorporate into your daily routine.

Quick Summary

This article explores several science-backed drinks known for their anti-inflammatory properties, including green tea, turmeric milk, ginger tea, and bone broth. It details how specific compounds, such as EGCG, curcumin, and amino acids, can help modulate the body's inflammatory response and aid in overall wellness.

Key Points

Green Tea and Matcha: Rich in EGCG, these drinks help combat inflammation and oxidative stress at a cellular level, with matcha offering a more concentrated dose.
Turmeric and Ginger Tea: Curcumin in turmeric and gingerol in ginger have potent anti-inflammatory properties, providing relief for joint pain and digestive issues.
Tart Cherry Juice: High in anthocyanins, this juice aids in muscle recovery and reduces pain associated with inflammation and conditions like arthritis.
Bone Broth: Amino acids like glycine and glutamine found in bone broth help repair the gut lining and support joint health, directly impacting systemic inflammation.
Stay Hydrated: Consuming enough water is crucial for flushing toxins from the body, which helps to reduce inflammation.
Consider Smoothies and Fermented Drinks: Smoothies with leafy greens and berries and probiotic drinks like kefir can also contribute to a healthy gut and lower inflammation.

The Science Behind Anti-Inflammatory Drinks

Chronic inflammation is a silent issue for many people, contributing to conditions like arthritis, heart disease, and digestive disorders. Fortunately, incorporating the right beverages into your diet can provide a powerful, natural defense. The key lies in ingredients rich in antioxidants, polyphenols, and other bioactive compounds that actively combat cellular damage and inflammatory markers.

Green Tea and Matcha

Green tea is one of the most well-known anti-inflammatory beverages, thanks to a high concentration of antioxidants called catechins. The most potent of these is epigallocatechin gallate (EGCG), which has been shown to inhibit inflammatory pathways in the body. Matcha, a powdered form of green tea, offers an even more concentrated dose of EGCG because you consume the entire tea leaf. Studies suggest EGCG can reduce inflammation, protect against oxidative stress, and even support joint health. To make a soothing matcha tonic, whisk 1-2 teaspoons of matcha powder into a cup of hot water until frothy. Add fresh mint and ginger for an extra anti-inflammatory kick.

Turmeric and Ginger-Infused Drinks

Both turmeric and ginger have long histories in traditional medicine for their anti-inflammatory effects, and combining them creates a powerful synergy. Turmeric's main active ingredient is curcumin, a polyphenol known to reduce the body's inflammatory response and provide relief for joint pain. Ginger contains gingerol, which also helps reduce the production of inflammatory molecules.

To make a simple, soothing ginger-turmeric tea:

Bring 2 cups of water to a boil.
Add ½ tsp ground turmeric and ½ tsp grated fresh ginger.
Add a pinch of black pepper to enhance curcumin absorption.
Reduce heat and simmer for 10 minutes.
Strain, and add a lemon wedge and honey if desired.

Alternatively, a warm turmeric latte (or golden milk) combines turmeric with milk (dairy or non-dairy) and spices like cinnamon and black pepper for a comforting, anti-inflammatory bedtime drink.

Tart Cherry Juice

For those seeking relief from exercise-induced soreness or joint issues, tart cherry juice is an excellent option. Tart cherries are rich in anthocyanins, powerful antioxidants and anti-inflammatory compounds. Regular consumption has been shown to aid muscle recovery and reduce pain and inflammation associated with conditions like arthritis. Always opt for 100% pure, unsweetened tart cherry juice to avoid added sugars, which can promote inflammation.

Bone Broth

Bone broth is highly valued for its gut-healing properties, and since gut health is closely linked to systemic inflammation, this makes bone broth a potent anti-inflammatory drink. It provides valuable amino acids like glycine and glutamine, which help repair and strengthen the intestinal lining and reduce inflammation. The collagen and gelatin in bone broth further soothe the digestive system and support joint health. A warm mug of bone broth can be a comforting and restorative daily practice.

Comparing Anti-Inflammatory Drinks


Drink	Key Anti-Inflammatory Compound	Primary Benefit	Best For	Considerations
Green Tea/Matcha	EGCG, Catechins	Reduces oxidative stress	Daily wellness, antioxidants	Contains caffeine
Turmeric & Ginger Tea	Curcumin, Gingerol	Joint pain, soothing	Chronic inflammation, upset stomach	Add black pepper for absorption
Tart Cherry Juice	Anthocyanins	Muscle recovery, joint health	Athletes, arthritis patients	Opt for unsweetened version
Bone Broth	Amino Acids, Collagen	Gut healing, joint support	Digestive issues, leaky gut	Varies based on preparation
Beetroot Juice	Betalains, Nitrates	Anti-inflammatory, muscle recovery	Post-workout, inflammation	High in natural sugars, opt for juice

Hydration and Other Options

While specific drinks offer targeted benefits, the importance of simple water should not be overlooked. Staying properly hydrated helps flush toxins from the body and keeps joints well-lubricated, which can help manage inflammation. Infusing water with anti-inflammatory ingredients like cucumber, lemon, and mint provides a refreshing way to boost your intake. Smoothies made with leafy greens (like spinach or kale), berries, and healthy fats (like ground flaxseed or avocado) are another excellent way to pack a variety of antioxidants and fiber into your diet. Fermented beverages like kefir and kombucha introduce probiotics that support a healthy gut microbiome, which in turn influences the body's inflammatory response.

A Balanced Approach to Wellness

No single drink is a magic bullet for inflammation, and the best results are achieved by incorporating a variety of these options into a balanced, anti-inflammatory diet. It is also important to avoid drinks known to increase inflammation, such as those high in added sugars. While these natural remedies can be powerful, they are most effective as part of a holistic approach that includes a healthy lifestyle.

Conclusion

Numerous drinks, from herbal teas to rich bone broth, can play a supportive role in an anti-inflammatory diet. Whether you choose the potent EGCG in green tea, the soothing curcumin in a turmeric latte, the restorative properties of tart cherry juice, or the gut-healing power of bone broth, adding these nutrient-rich beverages is a practical step toward managing chronic inflammation. By prioritizing whole, natural ingredients in your drinks and staying well-hydrated, you can support your body's natural defense system and promote overall wellness. Start small by swapping one sugary drink a day for an anti-inflammatory alternative and notice the positive change. It's a simple, delicious way to invest in your long-term health.

Explore the potential of incorporating these drinks into your daily routine and consult a healthcare provider before making significant dietary changes.

Frequently Asked Questions

There is no single 'most effective' drink, as individual responses vary. However, drinks rich in antioxidants and polyphenols, such as green tea, turmeric tea, and tart cherry juice, are consistently cited for their powerful anti-inflammatory effects.

Turmeric contains curcumin, a potent polyphenol with anti-inflammatory and antioxidant properties. To maximize its benefits, it should be consumed with black pepper, which contains piperine and enhances curcumin's absorption by the body.

Yes, green tea contains the antioxidant EGCG, which has been shown in studies to help inhibit inflammatory pathways linked to arthritis. Matcha, a concentrated form of green tea, is particularly rich in EGCG.

Yes, bone broth supports gut health and reduces inflammation through its high content of amino acids, collagen, and gelatin. A healthier gut biome is directly linked to lower overall systemic inflammation.

You should avoid drinks high in added sugars, such as sodas and many commercial juices, as excessive sugar intake is linked to elevated chronic inflammation. Moderate your intake of alcoholic beverages as well, as large amounts can promote inflammation.

Tart cherry juice is packed with anthocyanins, powerful antioxidant compounds that combat inflammation. It's particularly beneficial for reducing exercise-induced muscle soreness and joint pain.

While both offer benefits, vegetable juices often contain higher concentrations of antioxidants and phytonutrients with less natural sugar compared to fruit juices. Juicing also removes much of the fiber, so consuming whole fruits and vegetables is still recommended.