What is the Best Thing to Drink for Inflammation? Your Ultimate Guide

October 10, 2025 •

3 min read

Chronic inflammation is a silent contributor to a host of health problems, including heart disease and arthritis. While there is no single magic bullet, incorporating certain beverages into your daily routine can significantly aid in managing this condition. So, what is the best thing to drink for inflammation? The answer lies not in one single elixir, but in a category of drinks rich in potent anti-inflammatory compounds.

Quick Summary

Exploring the powerful anti-inflammatory properties of drinks like golden milk, green tea, ginger tea, and tart cherry juice. The article emphasizes the importance of proper hydration and avoiding sugary beverages that can worsen inflammation.

Key Points

Hydration is Fundamental: Water is the most basic and vital beverage for fighting inflammation by flushing toxins and lubricating joints.
Turmeric's Curcumin: Golden milk, made with turmeric and black pepper, delivers powerful anti-inflammatory effects through the compound curcumin.
Green Tea Catechins: Green tea, especially matcha, is rich in EGCG, a potent antioxidant that reduces oxidative stress and inflammation.
Ginger's Gingerols: Ginger tea uses gingerol to suppress inflammatory molecules, offering a soothing remedy for pain.
Targeted Juices: Tart cherry and pineapple juices contain specific compounds, anthocyanins and bromelain, that can aid muscle recovery and soothe pain.
Healthy Gut, Less Inflammation: Probiotic-rich drinks like kefir or kombucha support gut health, which is crucial for managing systemic inflammation.
Beware of Sugary Drinks: High-sugar and artificial beverages promote inflammation and should be avoided to support an anti-inflammatory diet.
Whole Diet Matters: While drinks are helpful, a holistic anti-inflammatory diet focused on whole foods is most effective for managing chronic inflammation.

The Foundational Drink: Water

Before exploring specialized beverages, it's crucial to acknowledge the most fundamental anti-inflammatory drink: water. Staying adequately hydrated is essential for flushing toxins from the body and lubricating joints, which helps mitigate pain and swelling. Mild dehydration can worsen chronic pain symptoms, while proper hydration supports circulation and overall cellular health. Without enough water, cartilage loses its sponginess and joint fluid decreases, contributing to joint pain and inflammation. A good rule of thumb is to aim for half your body weight in ounces of water per day, and more if you are active or in a hot climate.

Golden Milk (Turmeric Milk)

Golden milk is a traditional Indian beverage known for its anti-inflammatory benefits due to turmeric, which contains curcumin. This can help reduce inflammation markers, potentially benefiting conditions like arthritis and psoriasis. Adding black pepper, which contains piperine, helps enhance curcumin absorption. To make golden milk, gently heat milk (dairy or plant-based) with turmeric, cinnamon, ginger, and black pepper, then simmer.

Green Tea and Matcha

Green tea is rich in antioxidants called catechins, especially EGCG, which has strong anti-inflammatory effects. Matcha, being powdered whole tea leaves, offers even higher levels of these beneficial compounds. Green tea can help suppress inflammatory responses in the body.

Ginger Tea

Ginger has long been used in traditional medicine for its antioxidant and anti-inflammatory properties. Compounds like gingerol help reduce inflammatory molecules. Ginger tea can soothe muscle soreness, aid digestion, and calm inflammatory responses. To prepare, steep sliced fresh ginger in boiling water.

Specialized Juices and Smoothies

Certain juices and smoothies offer targeted anti-inflammatory benefits. Opt for 100% juice without added sugar.

Tart Cherry Juice: High in anthocyanins, which provide anti-inflammatory effects and may reduce muscle soreness and joint pain.
Pineapple Juice: Contains bromelain, an enzyme that can reduce swelling and pain.
Green Smoothies: Blending leafy greens and berries provides vitamins and fiber, supporting gut health which is linked to inflammation.

Fermented and Protein-Rich Drinks

Some drinks help by supporting gut health or providing key nutrients.

Kombucha: This fermented tea contains probiotics beneficial for gut microbiome balance, which is important for managing inflammation.
Bone Broth: Contains compounds like glucosamine and chondroitin, along with anti-inflammatory amino acids, supporting joint and gut health.
Omega-3 Fortified Drinks: Beverages fortified with omega-3 fatty acids, like those with flaxseed oil, can have potent anti-inflammatory effects.
Dairy Milk: Research suggests dairy milk may have anti-inflammatory effects, especially in overweight individuals, providing protein and nutrients like calcium and vitamin D.

Comparison of Key Anti-Inflammatory Drinks


Drink	Active Compound(s)	Primary Benefit(s)	Considerations
Water	Hydration	Flushes toxins, lubricates joints	Most basic and effective; crucial for overall health.
Golden Milk	Curcumin	Reduces general inflammation, joint pain	Add black pepper for maximum absorption.
Green Tea/Matcha	EGCG (catechins)	Antioxidant effects, cellular protection	Matcha offers a more concentrated dose.
Ginger Tea	Gingerol	Soothes pain, aids digestion	Easy to make at home with fresh root.
Tart Cherry Juice	Anthocyanins	Reduces muscle soreness, supports joints	Opt for 100% pure juice, not sugary blends.
Pineapple Juice	Bromelain	Reduces swelling, promotes healing	Best in unprocessed form; avoid added sugars.
Kombucha	Probiotics	Supports gut health, balances microbiome	Look for low-sugar varieties to avoid inflammatory sugar.
Bone Broth	Collagen, Amino Acids	Supports joint health, gut healing	Can be a warm, comforting anti-inflammatory drink.

The Importance of an Anti-Inflammatory Lifestyle

Incorporating anti-inflammatory drinks is most effective as part of a healthy lifestyle. This includes limiting pro-inflammatory foods like processed meats and refined sugars, and incorporating regular exercise, stress management, and adequate sleep. The Mediterranean diet is a well-known anti-inflammatory eating pattern.

Conclusion

When asking what is the best thing to drink for inflammation?, it's a combination of choices. Start with water for hydration. Add golden milk, green tea, ginger tea, and tart cherry juice for their anti-inflammatory compounds. Combining these drinks with a healthy lifestyle can help manage chronic inflammation. Prioritize whole ingredients and consult a healthcare provider for personalized advice. For more on anti-inflammatory diets, visit the Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

Plain water is the most fundamental drink. Proper hydration is critical for flushing toxins and supporting healthy joints, which helps manage inflammation.

Research shows that coffee contains antioxidant polyphenols that may have an anti-inflammatory effect. The key is to consume it in moderation and avoid excessive added sugars or creams that can promote inflammation.

Some studies suggest that drinking two 8-ounce servings of tart cherry juice per day can help reduce inflammation and muscle soreness, particularly for athletes. Look for 100% juice without added sugar.

Yes, kombucha tea contains probiotics, beneficial bacteria that support gut health. Since gut health is closely linked to systemic inflammation, kombucha can be a beneficial addition to an anti-inflammatory diet.

Contrary to popular belief, a growing body of research suggests that dairy milk does not cause inflammation and may even have anti-inflammatory benefits, especially in people who are overweight. Low-fat milk is a nutritious option.

Excellent anti-inflammatory smoothie ingredients include leafy greens (spinach, kale), berries (blueberries, strawberries), ginger, and pineapple. You can also add sources of omega-3s like flax or chia seeds for an extra boost.

The time it takes to see an effect can vary based on individual factors, the severity of inflammation, and consistency. While some effects like reduced muscle soreness from tart cherry juice may be noticed relatively quickly, managing chronic inflammation requires consistent dietary changes and a holistic healthy lifestyle over time.