What kind of tea is good to drink for inflammation? A comprehensive guide to anti-inflammatory teas

November 6, 2025 •

4 min read

According to a 2023 review, green tea extract, rich in anti-inflammatory and antioxidant compounds, produced greater reductions in inflammatory markers when combined with exercise than exercise alone. Incorporating certain teas can be a simple, natural, and flavorful way to help manage chronic inflammation, but knowing what kind of tea is good to drink for inflammation is key to reaping the benefits.

Quick Summary

Many teas contain bioactive compounds like polyphenols, catechins, and curcumin that possess antioxidant and anti-inflammatory properties, which can help modulate inflammatory pathways and alleviate symptoms of conditions like arthritis and inflammatory bowel disease. Green, turmeric, ginger, and rooibos teas are among the most effective for reducing inflammation.

Key Points

Green Tea's Power: Green tea, especially matcha, is rich in EGCG, a powerful catechin with strong antioxidant and anti-inflammatory effects.
Turmeric's Curcumin: The active compound in turmeric, curcumin, is a potent anti-inflammatory that requires black pepper to enhance its absorption significantly.
Gingerols and Shogaols: Ginger contains bioactive compounds that effectively minimize pro-inflammatory cytokines, helping to ease conditions like arthritis and muscle pain.
Herbal Choices: Options like chamomile, rooibos, and holy basil offer unique anti-inflammatory properties, making them suitable for different needs and times of day.
Brewing Matters: For maximum benefits, use fresh, loose-leaf teas, steep for the recommended time (typically around 5 minutes), and avoid adding sugar, which can fuel inflammation.
Holistic Approach: While tea is beneficial, it is most effective as part of a comprehensive anti-inflammatory diet that includes a wide variety of whole, nutrient-dense foods.

Understanding Chronic Inflammation

Inflammation is the body’s natural response to injury or infection, serving as a protective mechanism for healing. However, when inflammation becomes chronic due to factors like diet, lifestyle, and underlying health conditions, it can contribute to a variety of diseases, including heart disease, diabetes, and certain cancers. A key part of managing chronic inflammation involves adopting an anti-inflammatory diet, and certain teas can play a powerful role in this dietary strategy due to their high concentration of beneficial plant compounds known as antioxidants and polyphenols. These compounds help counteract oxidative stress and the production of pro-inflammatory substances.

The Most Effective Teas for Fighting Inflammation

Several teas stand out for their notable anti-inflammatory effects, each with unique active components that work to soothe and protect the body.

Green Tea

Made from the leaves of the Camellia sinensis plant, green tea is a well-regarded source of catechins, a type of polyphenol with potent anti-inflammatory properties.

Key Compound: Epigallocatechin gallate (EGCG) is the most abundant and powerful catechin in green tea. It works by inhibiting pro-inflammatory cytokine production and reducing cell-damaging free radicals.
Benefits: Regular consumption of green tea has been associated with a reduced risk of inflammatory conditions such as arthritis and inflammatory bowel disease. Matcha, a powdered form of green tea, offers an even higher concentration of nutrients.

Turmeric Tea

This golden spice has been used for centuries in traditional medicine and is one of the most celebrated anti-inflammatory foods.

Key Compound: Curcumin, the active ingredient in turmeric, is a powerful antioxidant that combats inflammation by interrupting the pathways that drive the inflammatory response.
How to Enhance Absorption: To maximize curcumin's benefits, it's crucial to consume it with piperine, a compound found in black pepper, which increases its bioavailability by up to 2000%. A simple turmeric tea can be made by simmering grated turmeric root or powder with water for about 10 minutes, along with a pinch of black pepper.

Ginger Tea

With a spicy and warming flavor, ginger is another potent anti-inflammatory root.

Key Compounds: Gingerols and shogaols are the primary bioactive components responsible for ginger's anti-inflammatory and antioxidant effects.
Benefits: Ginger can help alleviate symptoms of inflammatory conditions like osteoarthritis and rheumatoid arthritis by inhibiting pro-inflammatory substances called cytokines. It is also effective for reducing muscle pain and soreness after exercise.

Chamomile Tea

Best known for its calming properties, chamomile also offers significant anti-inflammatory benefits.

Key Compounds: This tea contains flavonoids like apigenin, luteolin, and bisabolol, which have anti-inflammatory effects.
Benefits: Chamomile tea can help with gastrointestinal issues, soothe skin inflammation, and aid relaxation, which is important for managing stress-induced inflammation.

Rooibos Tea

This caffeine-free South African herbal tea is rich in polyphenols that offer antioxidant and anti-inflammatory protection.

Key Compounds: Rooibos contains unique antioxidants like aspalathin and nothofagin, which help neutralize free radicals and fight inflammation.
Benefits: It can be a heart-healthy choice that helps protect against cellular damage and may offer benefits for those with type 2 diabetes by regulating blood sugar levels.

Comparison of Anti-Inflammatory Teas


Feature	Green Tea	Turmeric Tea	Ginger Tea	Rooibos Tea
Key Compound(s)	Catechins, EGCG	Curcumin	Gingerols, Shogaols	Aspalathin, Quercetin
Best for	Arthritis, IBD, overall antioxidant support	Joint pain (especially with black pepper), chronic inflammatory conditions	Muscle soreness, nausea, joint inflammation	Caffeine-free option, heart health, blood sugar regulation
Preparation Tip	Steep loose leaves for 5 minutes for optimal antioxidant extraction.	Add a pinch of black pepper for enhanced absorption.	Simmer fresh, peeled ginger for a stronger brew.	Naturally sweet and caffeine-free; steep for 5-8 minutes.
Caffeine Content	Moderate	None	None	None

How to Brew Your Anti-Inflammatory Tea

To maximize the anti-inflammatory benefits, consider these preparation tips:

Use Fresh Ingredients: Whenever possible, opt for fresh ginger or turmeric root. For traditional teas, high-quality, loose-leaf varieties generally contain a higher concentration of beneficial compounds than tea bags.
Proper Steeping Time: Steeping for about 5 minutes is usually enough to extract 80-90% of the antioxidants. However, some herbal preparations, like turmeric or ginger, may require simmering for longer to release their full benefits.
Avoid Excessive Sugar: Added sugars can promote inflammation and counteract the benefits of the tea. Try natural sweeteners like honey or lemon if desired, or simply enjoy the tea plain.
Enhance with Other Ingredients: Combining complementary anti-inflammatory spices can create a synergistic effect. For example, adding cinnamon or cardamom to your tea can boost its health benefits.

Incorporating Tea into a Balanced Nutrition Diet

Tea is a fantastic supplement to an overall anti-inflammatory eating plan, not a cure-all. A balanced diet rich in fruits, vegetables, healthy fats, and lean proteins is fundamental. Consuming tea regularly can support this foundation by providing a consistent source of antioxidants. Pairing green tea with a meal can further enhance its effects. Always remember to stay hydrated with plain water as your primary beverage, supplementing with anti-inflammatory teas for a flavorful nutrient boost.

Conclusion

Understanding what kind of tea is good to drink for inflammation opens up a world of natural dietary support. With its high concentration of beneficial plant compounds like EGCG, curcumin, and gingerols, tea can be a powerful and pleasant addition to a nutrition diet aimed at reducing inflammation. From the potent antioxidants of green tea to the warming effects of ginger and turmeric, and the gentle calm of chamomile, there are many options to explore. By choosing loose-leaf tea, brewing it correctly, and incorporating it into a broader healthy eating strategy, you can take a proactive and natural step toward supporting your body's health and wellness.

Frequently Asked Questions

While tea can play a helpful role in managing chronic inflammation due to its high antioxidant content, it is most effective when combined with a balanced, anti-inflammatory diet and a healthy lifestyle. Consistency over time is key, as one meal or one cup of tea will not make a significant difference.

Studies have shown that loose-leaf teas often contain higher concentrations of anti-inflammatory antioxidants compared to tea bags, which may contain lower-quality tea leaves and smaller particles. For maximizing benefits, loose-leaf is generally a better choice.

The bioavailability of curcumin from turmeric is poor on its own. Adding a pinch of black pepper to your turmeric tea is the most effective way to enhance absorption, as the piperine in black pepper significantly boosts its effectiveness.

Most anti-inflammatory teas are safe for daily consumption. However, certain teas can interact with medications. For example, green tea can interact with some cholesterol and blood thinner medications. It is always best to consult a healthcare provider if you have a pre-existing medical condition or take regular medication.

There is no one-size-fits-all answer, as research varies. Some studies on green tea show benefits with two to four cups daily, but the optimal amount can depend on the type of tea and individual factors. It is best to start with a modest amount and see how your body responds.

For joint inflammation, options like green tea, ginger tea, and turmeric tea are frequently recommended due to their specific compounds, such as EGCG, gingerols, and curcumin, that target inflammatory pathways. Rosehip tea is also known for its ability to reduce joint pain.

While many herbal teas are generally safe, some contain caffeine or other compounds that may not be suitable for young children. For example, green tea contains caffeine, and caffeine is generally not recommended for children under 12. Always consult a pediatrician before giving herbal teas to children.