What drink is good for inflammation in the body? Top anti-inflammatory beverages

October 20, 2025 •

3 min read

According to the World Health Organization, chronic inflammation is a major contributor to various chronic diseases worldwide. To combat this, many people are turning to diet, and the question, 'What drink is good for inflammation in the body?', is at the forefront of this nutritional trend. The good news is that several delicious and accessible beverages contain powerful anti-inflammatory compounds that can help manage symptoms and promote long-term wellness.

Quick Summary

Several beverages, such as golden milk, green tea, and tart cherry juice, are rich in compounds that can help reduce inflammation. These drinks provide antioxidants and other beneficial properties that support the body's natural processes. Focusing on a holistic approach that includes diet and lifestyle is key to managing chronic inflammation.

Key Points

Golden Milk (Turmeric): Contains curcumin, a potent anti-inflammatory agent, with black pepper boosting absorption significantly.
Green Tea: Rich in EGCG polyphenols, which combat inflammation, protect cells from free-radical damage, and support heart and cognitive health.
Ginger Tea: Bioactive compounds like gingerols and shogaols reduce inflammatory proteins and are excellent for soothing digestion and muscle soreness.
Tart Cherry Juice: High in anthocyanins, it can lower uric acid levels and aid in exercise recovery by reducing muscle damage and soreness.
Bone Broth: Packed with glycine, arginine, and collagen, it supports gut health and joint function by healing the intestinal lining and fighting inflammation.
Stay Hydrated with Water: Drinking plenty of water is crucial, as dehydration can worsen pain and inflammation by impairing the body's ability to flush out toxins.
Avoid Added Sugars: Sugary drinks and additives can counteract anti-inflammatory benefits, so opt for natural sweeteners sparingly or choose unsweetened beverages.

Understanding the role of diet in managing inflammation

Inflammation is the body's natural defense mechanism, but when it becomes chronic, it can lead to various health problems, including arthritis, heart disease, and autoimmune conditions. An anti-inflammatory diet focuses on nutrient-dense foods rich in antioxidants and healthy fats, while limiting processed foods and added sugars. Choosing the right beverages is a simple yet effective strategy to supplement this approach.

The top contenders: What drink is good for inflammation in the body?

Several research-backed beverages can aid in the fight against chronic inflammation.

1. Golden Milk

Golden milk, or turmeric milk, is an Ayurvedic drink featuring turmeric's anti-inflammatory compound, curcumin. Curcumin helps reduce inflammatory markers and acts as an antioxidant. Black pepper improves its absorption and effectiveness. It's made by warming milk with turmeric, black pepper, and other optional spices like ginger and cinnamon.

2. Green Tea

Green tea is known for its high polyphenol content, including EGCG, a powerful antioxidant with anti-inflammatory properties. EGCG can reduce inflammation from free radicals and may benefit cartilage and bone health. Brewing green tea in hot (not boiling) water for 2-5 minutes is recommended, with lemon potentially increasing antioxidant effects.

3. Ginger Tea

Ginger contains gingerols and shogaols, bioactive compounds with strong anti-inflammatory and antioxidant effects. Ginger tea can help lower inflammatory proteins, aid digestion, and reduce muscle soreness. It's prepared by simmering fresh ginger slices in water.

4. Tart Cherry Juice

Tart cherry juice is rich in anthocyanins, antioxidants with significant anti-inflammatory effects. Studies indicate it can lower uric acid, which is beneficial for gout, and may reduce muscle soreness and oxidative stress. Opt for 100% pure, unsweetened juice to avoid inflammation-promoting added sugars.

5. Bone Broth

Bone broth provides anti-inflammatory amino acids like glycine and arginine, along with collagen and gelatin. These components support gut health by helping to heal the intestinal lining and reduce inflammation, which can be helpful for conditions like leaky gut. It can be made at home or purchased pre-made.

6. Anti-inflammatory smoothies

Smoothies made with ingredients rich in antioxidants, vitamins, and minerals can be anti-inflammatory. A blueberry-spinach-ginger smoothie is one example, blending ingredients like almond milk, frozen blueberries, spinach, and fresh ginger.

Comparative table: Anti-inflammatory drinks


Drink	Key Anti-inflammatory Compound	Primary Health Benefit	Notes	Source
Golden Milk	Curcumin	Reduces inflammatory markers	Enhanced by black pepper for better absorption
Green Tea	EGCG (catechins)	Protects against cell damage, supports joint health	Also benefits heart and cognitive health
Ginger Tea	Gingerols, Shogaols	Soothes digestion, reduces muscle soreness	Effective for both acute and chronic inflammation
Tart Cherry Juice	Anthocyanins	Lowers uric acid levels, aids in muscle recovery	Choose unsweetened to avoid sugar
Bone Broth	Glycine, Arginine, Collagen	Improves gut health, supports joint function	Rich in minerals and amino acids
Anti-inflammatory Smoothies	Various (depending on ingredients)	Antioxidant and nutrient boost	Customizable with ingredients like berries and greens

Important considerations and the power of water

Adequate hydration with water is essential, as dehydration can worsen inflammation and hinder toxin removal. These anti-inflammatory drinks should supplement, not replace, regular water intake. Avoid sugary additives, which can counteract the benefits of anti-inflammatory drinks. For more information on creating an anti-inflammatory diet, you can refer to authoritative sources like The Arthritis Foundation. Always check labels for added sugars in pre-packaged beverages or make your drinks from scratch.

Conclusion

Incorporating anti-inflammatory beverages like golden milk, green tea, and tart cherry juice into your routine can be a valuable strategy for managing inflammation. These drinks offer natural compounds that support the body's fight against chronic inflammation. For the best results, combine these beverages with a balanced anti-inflammatory diet, regular exercise, and sufficient hydration. Always consult a healthcare professional before making significant dietary changes, especially if you have existing health conditions.

Frequently Asked Questions

Tart cherry juice is often considered one of the best fruit juices for inflammation due to its high concentration of anthocyanins, powerful antioxidants with anti-inflammatory properties.

Yes, some research suggests that coffee, particularly black coffee, contains antioxidant polyphenols that can help fight inflammation. However, adding excessive sugar or cream can negate these benefits.

Yes, green tea is rich in epigallocatechin-3-gallate (EGCG), a catechin with strong anti-inflammatory and antioxidant effects. This can help protect cells from damage and reduce inflammatory markers.

Bone broth is rich in anti-inflammatory amino acids like glycine and arginine, as well as collagen, which can support gut health and reduce inflammation.

For golden milk or smoothies, almond milk or other plant-based milks are popular choices. Some studies suggest that dairy milk might be neutral or even protective against inflammation, but personal tolerance and preference are key.

Black pepper contains piperine, a compound that significantly enhances the absorption of curcumin, the active anti-inflammatory ingredient in turmeric, making golden milk much more effective.

To avoid added sugars, make your drinks from scratch using whole ingredients. For example, use unsweetened juices, teas, and plant-based milks, and add natural sweeteners like a touch of honey only if needed.