What is the best drink to reduce inflammation?

October 6, 2025 •

5 min read

Chronic inflammation has been linked to numerous diseases, from arthritis to heart disease and cancer. Fortunately, certain dietary choices can help combat it, and some of the most effective tools are simple beverages. The answer to 'What is the best drink to reduce inflammation?' isn't a single option, but a selection of potent, nutrient-rich choices.

Quick Summary

Several beverages can help reduce chronic inflammation. Nutrient-dense choices like green tea, golden milk, and tart cherry juice contain powerful compounds that fight inflammation and support overall health. Other beneficial options include ginger tea, beet juice, and green smoothies, which provide antioxidants and vitamins to soothe the body.

Key Points

Golden Milk is a top contender: This beverage, made with turmeric, contains the potent anti-inflammatory compound curcumin, with black pepper added to maximize absorption.
Green Tea offers high-powered antioxidants: The EGCG in green tea is a well-researched polyphenol that helps fight inflammation, especially when choosing the more concentrated matcha form.
Tart Cherry Juice aids muscle and joint recovery: Rich in anthocyanins, tart cherry juice is particularly effective at reducing muscle soreness and easing joint pain associated with conditions like arthritis.
Ginger Tea soothes digestion and pain: The compound gingerol provides powerful anti-inflammatory effects that can calm digestive discomfort and relieve muscle and joint pain.
Beetroot Juice supports exercise recovery: The betalain pigments in beetroot have antioxidant properties that help reduce post-workout muscle soreness and inflammation.
Stay hydrated with plain water: The most fundamental strategy for managing inflammation is proper hydration, which helps flush toxins from the body and lubricate joints.

Understanding the cause and effect of inflammation

Before exploring anti-inflammatory drinks, it’s important to grasp what inflammation is. It is the body's natural response to injury or infection, a process of healing and repair. Acute inflammation is a short-term process, while chronic, low-grade inflammation can lead to serious health issues over time, including heart disease, type 2 diabetes, and autoimmune disorders. Making thoughtful dietary choices, especially what we drink, can have a significant impact on managing this process.

Leading contenders for the best anti-inflammatory drink

No single drink is the ultimate solution, as different beverages offer a unique combination of anti-inflammatory compounds. The best strategy is often to incorporate a variety of these options into your diet for maximum benefit.

Golden milk (turmeric milk)

Golden milk is a traditional Indian beverage known for its powerful anti-inflammatory properties, primarily from its star ingredient: turmeric.

Curcumin: The active compound in turmeric, curcumin, is a potent antioxidant and anti-inflammatory agent. Studies have shown it can regulate inflammatory signals and inhibit inflammatory molecules.
Enhanced absorption: Most recipes include a pinch of black pepper, which contains piperine. This compound significantly enhances the absorption of curcumin, making the drink more effective.
Recipe: Heat 1 cup of milk (dairy or plant-based) with 1 teaspoon of ground turmeric, ½ teaspoon of cinnamon, a small piece of grated ginger, and a pinch of black pepper. Sweeten with a little honey or maple syrup to taste.

Green tea

Green tea is one of the most well-researched beverages for its health benefits, including its ability to fight inflammation.

EGCG: Its primary anti-inflammatory effect comes from the polyphenol epigallocatechin-3-gallate (EGCG). EGCG is a powerful antioxidant that protects cells from damage and inhibits pro-inflammatory markers.
Matcha green tea: Matcha is a powdered form of green tea, and because you consume the entire tea leaf, it contains even higher concentrations of EGCG and other antioxidants than traditionally steeped green tea.
Brewing tips: Steep green tea leaves or powder in hot water for a few minutes. To avoid excessive caffeine, moderate your intake, and don't over-steep, as it can release more bitterness.

Tart cherry juice

Tart cherry juice is gaining popularity, especially among athletes, for its ability to aid muscle recovery and reduce exercise-induced inflammation.

Anthocyanins: Tart cherries are rich in anthocyanins, which are potent anti-inflammatory and antioxidant compounds. Studies suggest that regular consumption can reduce markers of inflammation.
Gout relief: This juice can also be beneficial for those with arthritis or gout, as it can help lower uric acid levels and reduce joint pain.
Important note: Always opt for 100% tart cherry juice with no added sugars to get the full benefits without the inflammatory effects of sugar.

Ginger tea

Ginger has been used for centuries in traditional medicine and is widely recognized as a natural anti-inflammatory.

Gingerol: The active compound in ginger, gingerol, can reduce the production of pro-inflammatory markers and alleviate muscle soreness and joint pain.
Preparation: Simply simmer slices of fresh ginger in water for 10–20 minutes. Add lemon and honey to taste.

Beetroot juice

This vibrant juice contains powerful pigments called betalains, which have proven antioxidant and anti-inflammatory capabilities.

Exercise recovery: Beetroot juice is particularly beneficial for post-workout recovery, helping reduce muscle soreness and inflammation.

Other noteworthy anti-inflammatory drinks

In addition to the top choices, several other beverages can contribute to an anti-inflammatory diet. Infused waters, healthy smoothies, and bone broth offer varying benefits.

Cucumber and mint-infused water: Cucumbers contain flavonoids and tannins that can help reduce swelling, while mint provides cooling and digestive relief.
Berry and green smoothies: Blending leafy greens like kale or spinach with antioxidant-rich berries and healthy fats (like coconut oil or avocado) creates a nutrient-dense meal or snack that combats inflammation.
Bone broth: Rich in amino acids like glycine and arginine, bone broth can support joint health and soothe inflammation, particularly in the gut.
Coffee: In moderation, coffee can offer anti-inflammatory polyphenols. The key is to avoid excessive sugar and creamers, which can negate the health benefits.

Comparison of anti-inflammatory drinks


Drink	Primary Anti-Inflammatory Compound	Key Benefits	Best For	Considerations
Golden Milk	Curcumin (from turmeric)	Fights chronic inflammation, boosts immunity, aids digestion	Overall health, immune support	Requires piperine (black pepper) for absorption; contains dairy or alternative milks
Green Tea	EGCG (catechins)	Potent antioxidant, protects against cell damage, supports brain health	Antioxidant boost, daily maintenance	Contains caffeine; choose matcha for highest EGCG
Tart Cherry Juice	Anthocyanins	Reduces muscle soreness, eases arthritis/gout pain, improves recovery	Athletes, arthritis patients	Opt for 100% juice without added sugar
Ginger Tea	Gingerol	Reduces muscle pain, soothes digestion, combats nausea	Digestive issues, post-workout soreness	Can be spicy; use fresh ginger for best results
Beetroot Juice	Betalains	Aids post-workout recovery, boosts circulation	Post-exercise recovery, active individuals	Be mindful of natural sugar content in larger quantities
Bone Broth	Amino acids (glycine, arginine)	Supports joint health, soothes the gut lining	Gut health, joint support	Quality of bones is important; can be time-intensive to make

The crucial role of hydration

Regardless of which specialized drinks you choose, staying properly hydrated with plain water is the cornerstone of any anti-inflammatory strategy. Water helps flush toxins from the body, supports proper joint lubrication, and is essential for overall health. Infusing water with anti-inflammatory ingredients like cucumber and lemon can add flavor and extra benefits.

Conclusion

While a single “best” drink for inflammation is hard to pinpoint, incorporating a variety of anti-inflammatory beverages into your daily routine is a highly effective nutritional approach. Golden milk with turmeric and piperine provides a potent curcumin dose, while green tea offers a daily antioxidant boost from EGCG. Tart cherry juice is excellent for exercise recovery and joint pain, and ginger tea excels at soothing digestive issues. For a holistic approach, combine these with nutrient-packed smoothies, gut-healing bone broth, and plenty of plain water to help your body manage and reduce chronic inflammation naturally. A balanced, colorful diet is key, and the right drinks are a delicious and powerful complement to it. Learn more about the anti-inflammatory benefits of plant-based ingredients from the experts at Healthline: Anti-Inflammatory Drinks and How to Make Them.

Frequently Asked Questions

Yes, green tea contains a potent antioxidant called epigallocatechin-3-gallate (EGCG), which has strong anti-inflammatory properties. Studies have shown EGCG can inhibit inflammatory responses and protect cells from damage, making green tea an excellent choice for an anti-inflammatory diet.

Yes, tart cherry juice is rich in anthocyanins, powerful anti-inflammatory compounds that give cherries their red color. Regular consumption can help reduce inflammation and is especially beneficial for managing arthritis pain and aiding muscle recovery after exercise.

To make golden milk, simply heat one cup of milk (dairy or plant-based) with one teaspoon of ground turmeric, half a teaspoon of cinnamon, and a pinch of black pepper. The black pepper is crucial as it contains piperine, which dramatically improves the absorption of the active compound in turmeric, curcumin.

Yes, moderate coffee consumption has been linked to anti-inflammatory benefits due to its antioxidant polyphenols. However, adding excessive sugar or high-fat dairy can promote inflammation, so it's best to enjoy it black or with a splash of low-fat milk.

You can use either dairy milk or plant-based alternatives like almond, coconut, or oat milk. The key is to pair the turmeric with a healthy fat source and add black pepper to maximize the absorption of curcumin.

Yes, smoothies can be excellent for reducing inflammation when made with the right ingredients. Blending antioxidant-rich berries, leafy greens, and anti-inflammatory roots like ginger and turmeric creates a powerful, nutrient-dense drink.

While other drinks offer specific anti-inflammatory compounds, plain water is fundamental. Staying properly hydrated helps flush toxins from the body, lubricate joints, and is essential for all physiological processes, including managing inflammation.

Ginger tea's anti-inflammatory effects come from the compound gingerol, which helps reduce the production of pro-inflammatory markers in the body. It is particularly effective for soothing digestive issues and relieving pain from conditions like arthritis and exercise-induced muscle soreness.