What drinks cause inflammation in the body? An in-depth nutrition guide

October 15, 2025 •

4 min read

According to the World Health Organization, increased consumption of foods and drinks high in added sugars is a major contributor to unhealthy dietary patterns. Understanding what drinks cause inflammation in the body? is crucial for anyone aiming to improve their health and reduce chronic inflammation.

Quick Summary

Many common beverages like sugary sodas, energy drinks, and excessive alcohol trigger chronic inflammation. These drinks cause imbalances in gut bacteria, increase oxidative stress, and overload the liver. Opting for healthier alternatives like water and herbal teas can support overall health and mitigate inflammatory responses.

Key Points

Sugary Drinks: Beverages high in added sugars, including high-fructose corn syrup, cause rapid blood sugar spikes that trigger the release of inflammatory cytokines.
Excessive Alcohol: Heavy drinking contributes to systemic inflammation by damaging the gut, overburdening the liver, and increasing oxidative stress.
Artificial Sweeteners: Certain artificial additives like aspartame may alter the gut microbiome and trigger an inflammatory immune response in sensitive individuals.
Energy Drinks: The combination of high sugar content and stimulants in energy drinks can lead to increased inflammation and stress in the body.
Healthy Alternatives: Opt for anti-inflammatory beverages such as plain water, green tea, ginger tea, and homemade fruit and vegetable smoothies to promote overall health.
Mindful Consumption: Reducing your intake of inflammatory drinks and prioritizing hydrating, nutrient-rich options is key to mitigating chronic inflammation over time.

Chronic inflammation, a prolonged immune response that can cause widespread damage throughout the body, is a known contributor to numerous chronic diseases, including heart disease, diabetes, and certain cancers. While diet is a major factor, the beverages we consume daily often have a significant, yet overlooked, impact on our body's inflammatory state. By identifying which drinks trigger an inflammatory response, you can make more informed choices to support your long-term health.

The usual suspects: Sugar-sweetened beverages

Drinks laden with added sugars and high-fructose corn syrup are among the most powerful drivers of inflammation. When consumed, these simple sugars cause a rapid spike in blood sugar, prompting the release of inflammatory proteins known as cytokines. Over time, this repeated sugar surge can lead to chronic, low-grade inflammation that damages cells and contributes to health problems. Fructose, in particular, has been shown to have a dose-dependent impact on inflammation, meaning the more you consume, the greater the inflammatory response.

Soda: Both regular and diet sodas contain a cocktail of sugars, artificial ingredients, and chemicals that can disrupt gut health and elevate inflammatory markers.
Sweetened teas and fruit juices: While fruit juices may seem healthy, the juicing process often removes beneficial fiber, leaving a concentrated dose of sugar that can spike blood glucose levels rapidly.
Flavored coffees: Many pre-made and café-style coffee drinks, such as frappuccinos and lattes, are loaded with added sugar and syrups, turning a potentially healthy beverage into an inflammatory one.

The double-edged sword of alcohol

Excessive alcohol consumption is a well-documented cause of systemic inflammation throughout the body. The liver metabolizes alcohol, producing harmful byproducts like acetaldehyde that trigger oxidative stress and inflammatory responses. This can damage organs and weaken the immune system, making the body more susceptible to infections and other health conditions.

Gut permeability: Alcohol disrupts the balance of bacteria in the gut and damages the intestinal lining. This leads to a 'leaky gut' phenomenon, allowing toxins to pass into the bloodstream and trigger inflammation in various organs.
Organ damage: Chronic, heavy drinking can lead to inflammatory liver conditions like alcoholic hepatitis and cirrhosis. It can also exacerbate inflammatory joint conditions such as gout due to the breakdown of purines.
Varying impact: While some research suggests a potential benefit from moderate intake of red wine due to polyphenols, excessive consumption of any alcoholic beverage will negate these effects and promote inflammation.

Artificial sweeteners and additives

For those trying to avoid sugar, diet drinks and artificially sweetened beverages might seem like a safe alternative. However, some artificial sweeteners, such as aspartame, can provoke an inflammatory immune response in sensitive individuals. The body may perceive these synthetic chemicals as foreign substances, prompting immune cells to attack and cause inflammation. Furthermore, research suggests that artificial sweeteners can alter the gut microbiome, which can also contribute to inflammation and related metabolic issues.

Energy drinks: More than just a buzz

Energy drinks combine high levels of added sugar, caffeine, and other stimulants. This potent mix can trigger significant inflammation. The high sugar content leads to the same blood sugar spikes seen with soda, while excessive caffeine can increase stress levels in the body, which is another factor contributing to inflammation. Studies on mice have even shown that energy drink consumption can disrupt the blood-brain barrier and induce neuroinflammation.

Anti-inflammatory alternatives: What to drink instead

Choosing the right beverages can play a crucial role in fighting inflammation. Here are some excellent, hydrating options to incorporate into your diet:

Water: The most fundamental anti-inflammatory drink. Proper hydration is essential for flushing toxins and supporting overall cellular function.
Herbal teas: Teas like green tea, ginger root tea, and turmeric tea are packed with antioxidants and polyphenols that help combat inflammation.
Bone broth: Rich in amino acids and minerals, bone broth is known for its gut-healing properties, which can help repair the intestinal lining and reduce systemic inflammation.
Homemade smoothies: By blending whole fruits, vegetables, and anti-inflammatory spices, you can create a nutrient-dense drink without the added sugar.
Unsweetened milk alternatives: Opt for unsweetened soy, almond, or cashew milk over highly processed options like some flavored oat milks, which can contain surprising amounts of added sugar.

Comparison of common inflammatory vs. anti-inflammatory drinks


Inflammatory Drinks	How They Cause Inflammation	Anti-Inflammatory Alternatives	Benefits of Alternatives
Soda & Sweetened Juices	Rapid blood sugar spikes, high fructose, oxidative stress.	Water (Plain or Infused)	Flushes toxins, promotes hydration, supports joint function.
Excessive Alcohol	Gut permeability, liver damage, increases pro-inflammatory cytokines.	Green or Ginger Tea	Antioxidant-rich, provides anti-inflammatory polyphenols.
Energy Drinks	High sugar, stimulants cause stress and blood-brain barrier issues.	Homemade Smoothies	Nutrient-dense, low sugar, packed with fiber and antioxidants.
Flavored Coffees	Excessive added sugar, syrups, and inflammatory ingredients.	Black Coffee (in moderation)	Contains antioxidants that can reduce inflammation.
Artificially Sweetened Drinks	May disrupt gut microbiome and trigger immune response in sensitive individuals.	Herbal Teas (e.g., Turmeric)	Naturally anti-inflammatory with numerous health benefits.

Conclusion

Making conscious decisions about your beverage choices is a powerful step toward managing and reducing chronic inflammation. While an occasional treat may not cause significant harm, a pattern of regularly consuming sugary sodas, energy drinks, and excessive alcohol can fuel a low-grade inflammatory state that puts your health at risk. By swapping these inflammatory beverages for healthy, hydrating alternatives like water, herbal teas, and nutrient-rich homemade smoothies, you can actively support your body's natural anti-inflammatory processes. Prioritizing these changes is a simple yet effective way to improve your overall well-being. For more information on managing diet for better health, see the World Health Organization's healthy diet fact sheet.

Frequently Asked Questions

Sugary drinks cause inflammation because the high concentration of sugar, particularly fructose and high-fructose corn syrup, leads to rapid blood sugar spikes. This triggers the body's release of inflammatory cytokines and can lead to increased oxidative stress.

Yes, diet soda can potentially cause inflammation. While it lacks sugar, artificial sweeteners like aspartame have been shown to affect the gut microbiome and may trigger an inflammatory immune response in some people.

Excessive alcohol consumption contributes to inflammation by increasing gut permeability (leaky gut), allowing toxins to enter the bloodstream. It also causes oxidative stress and strains the liver, which is responsible for metabolizing alcohol and toxins.

The best drink for reducing inflammation is plain water, as proper hydration is fundamental for all bodily functions and helps flush toxins. Other excellent choices include herbal teas like green, ginger, and turmeric tea due to their antioxidant properties.

Not all fruit juices are bad, but many store-bought varieties are high in concentrated natural sugars and low in fiber, causing blood sugar spikes. Fresh, homemade smoothies that include the whole fruit and vegetables are a better option for managing inflammation.

Yes, energy drinks can cause inflammation. They typically contain high amounts of added sugar, and studies have shown that their consumption can lead to inflammatory markers and may even affect the blood-brain barrier.

To make your water anti-inflammatory, you can add fresh ingredients like lemon slices, mint leaves, cucumber slices, or berries. These additions can provide flavor and antioxidants without the added sugar.

In moderation, black coffee is not typically considered inflammatory and contains antioxidants. However, excessively sugary and flavored coffee drinks with added syrups and creams are considered inflammatory due to their high sugar content.