What Tea Is Best for Lowering Inflammation According to a Dietitian?

November 20, 2025 •

4 min read

Chronic inflammation can lead to numerous serious health problems, such as heart disease and diabetes. Identifying the best tea for lowering inflammation, according to a dietitian, can be a simple and tasty way to improve health and bolster the body's defenses against inflammation.

Quick Summary

Dietitians frequently suggest certain teas, particularly ginger, green, and turmeric, because of their strong anti-inflammatory properties and high antioxidant content. These teas can help fight inflammation.

Key Points

Ginger is Top-Ranked: Dietitians often favor ginger tea for its potent compounds, gingerol and shogaol, which effectively combat inflammation.
Green Tea is Rich in EGCG: The catechins in green tea, especially EGCG, have strong antioxidant and anti-inflammatory effects that can benefit gut health and overall wellness.
Enhance Turmeric with Black Pepper: To maximize the absorption of turmeric's anti-inflammatory compound, curcumin, always pair it with black pepper.
Chamomile Offers Calming Relief: Chamomile tea is effective for soothing gastrointestinal inflammation and its calming properties can support better sleep, which helps manage inflammation.
Avoid Sugary Additives: To reap the full anti-inflammatory benefits of tea, avoid adding sugar, which can promote inflammation.
Consistency Over Intensity: For long-term health benefits, regular consumption of anti-inflammatory teas as part of a balanced diet is more important than occasional high doses.

Understanding Inflammation

Inflammation is the body's natural response to injury, infection, or stress. Acute, or short-term, inflammation is a normal and necessary healing process. However, when the body remains in a state of prolonged, low-grade inflammation, it can contribute to a variety of chronic diseases. A healthy lifestyle, which includes a diet rich in anti-inflammatory foods and beverages, is key to managing this chronic state. Teas, packed with antioxidant-rich compounds, are an excellent addition to an anti-inflammatory diet.

The Dietitian's Top Pick: Ginger Tea

Many dietitians single out ginger tea as the premier choice for fighting inflammation, and for good reason. Ginger, a rhizome, contains potent bioactive compounds like gingerol and shogaol. These compounds have powerful antioxidant properties that neutralize free radicals and help support the body's natural defense systems. Research has shown that ginger can target multiple inflammatory pathways, and some studies even suggest its effects can be comparable to non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen for pain relief related to inflammation.

Benefits of Ginger Tea:

Relieves Arthritis Pain: Studies show ginger's compounds may reduce pain and swelling associated with inflammatory conditions like osteoarthritis and rheumatoid arthritis.
Aids Digestion: It is well-known for its ability to soothe nausea, bloating, and gas by promoting efficient digestion.
Supports Cardiovascular Health: Some evidence indicates that ginger supplementation may help lower cholesterol and blood sugar, both risk factors for inflammatory conditions.
Helps with Post-Exercise Recovery: Can reduce muscle soreness and exercise-induced inflammation.

Other Top Anti-Inflammatory Teas

While ginger tea often takes the top spot, several other teas are highly recommended by dietitians for their unique anti-inflammatory benefits.

Green Tea

Green tea is one of the most widely consumed beverages globally and is celebrated for its health benefits. Its anti-inflammatory power comes from its high concentration of catechins, particularly epigallocatechin gallate (EGCG).

Rich in Antioxidants: EGCG suppresses key inflammatory pathways and protects cells from oxidative damage.
Boosts Gut Health: The polyphenols in green tea can act as prebiotics, feeding beneficial gut bacteria which play a role in regulating inflammation.

Turmeric Tea

Turmeric's active ingredient, curcumin, is a powerful anti-inflammatory compound that has been used in Ayurvedic medicine for centuries.

Powerful Antioxidant: Curcumin combats inflammation by inhibiting inflammatory cytokines.
Enhanced Absorption: Curcumin is not easily absorbed by the body on its own. For maximum benefit, it should be consumed with black pepper, which contains piperine that significantly boosts absorption.

Chamomile Tea

Known for its calming effects, chamomile tea also contains potent anti-inflammatory compounds, including apigenin.

Soothes Gastrointestinal Issues: The anti-inflammatory and antispasmodic properties can help relieve indigestion, bloating, and gas.
Promotes Better Sleep: Apigenin binds to certain brain receptors to promote relaxation and sleep, which is crucial for managing overall inflammation.

Rooibos Tea

This herbal tea from South Africa is rich in polyphenols like aspalathin and nothofagin, which offer antioxidant and anti-inflammatory benefits. It is naturally caffeine-free, making it a good option at any time of day.

Comparison of Top Anti-Inflammatory Teas


Feature	Ginger Tea	Green Tea	Turmeric Tea
Key Compound	Gingerol, Shogaol	Epigallocatechin gallate (EGCG)	Curcumin
Main Benefits	Digestive aid, arthritis relief, muscle pain reduction	Antioxidant protection, gut health support	Reduces inflammation, antioxidant boost, often with black pepper
Caffeine	Caffeine-free	Yes (unless decaffeinated)	Caffeine-free
Pairing Tips	Lemon, honey, orange juice	Purity is key, avoid additives	Black pepper to enhance absorption
Flavor Profile	Spicy, warming, robust	Grassy, vegetal, sometimes bitter	Earthy, pungent, slightly bitter

Practical Tips for Incorporating Anti-Inflammatory Teas

To maximize the benefits of these teas, dietitians suggest a few best practices:

Choose High-Quality Teas: Opt for organic, loose-leaf teas when possible, as they often contain higher concentrations of beneficial compounds compared to some tea bags.
Steep Properly: Follow recommended steeping times to extract maximum flavor and nutrients. Oversteeping can lead to a bitter taste.
Avoid Added Sugars: Adding sugar can negate the health benefits of tea. Use natural sweeteners like a touch of honey or stevia if needed.
Consistency is Key: Incorporate anti-inflammatory teas regularly into your routine for sustained benefits, as part of a larger anti-inflammatory diet.
Consult a Professional: If you have an existing health condition or take medications, it is wise to consult a healthcare provider or a registered dietitian before making significant dietary changes, as some teas can interact with medications.

Conclusion

While many teas offer anti-inflammatory benefits, ginger is frequently highlighted by dietitians for its potent compounds that directly fight inflammation. Green tea's EGCG and turmeric's curcumin, enhanced with black pepper, are also highly effective options. Incorporating these teas into a balanced, anti-inflammatory lifestyle can be a simple, delicious, and powerful strategy for supporting your long-term health. The collective power of these beverages lies in their rich antioxidant and bioactive compound profiles, providing a natural way to help manage chronic inflammation. For a deeper understanding of the inflammatory process, consult resources like the Harvard Health guide on inflammation.

Frequently Asked Questions

Ginger tea contains bioactive compounds called gingerol and shogaol, which have potent antioxidant and anti-inflammatory properties. These compounds help neutralize harmful free radicals and can target multiple inflammatory pathways in the body.

While both green and black tea contain anti-inflammatory polyphenols, green tea typically offers greater anti-inflammatory benefits due to its higher concentration of catechins, particularly EGCG, which are better preserved in the less-processed leaves.

Adding black pepper to turmeric tea is crucial because it contains a compound called piperine. Piperine significantly enhances the body's ability to absorb curcumin, the active anti-inflammatory component in turmeric, boosting its effectiveness.

For most people, drinking anti-inflammatory teas daily is safe and beneficial as part of a balanced diet. However, if you are pregnant, breastfeeding, or have certain health conditions, it is best to consult a healthcare provider, as some teas can interact with medications.

For the best results, use high-quality, organic loose-leaf tea. For herbs like ginger or turmeric, you can simmer the fresh root in water. For other teas, follow the recommended steep time and temperature to extract the maximum amount of beneficial compounds without over-steeping.

It is generally not recommended, as many bottled and pre-made teas are heavily processed and often contain added sugars, which can promote inflammation and negate any potential health benefits. Brewing fresh tea is the best option.

The time it takes to see a reduction in inflammation can vary depending on individual factors and the severity of the inflammation. Consuming anti-inflammatory tea regularly as part of a healthy diet is more likely to yield long-term, consistent benefits rather than producing a fast effect.