What tea is good for inflammation in the body? A Guide to Soothing Brews

December 20, 2025 •

4 min read

According to a 2023 review published in Medical News Today, consuming herbal remedies like green and ginger tea may be useful for helping reduce inflammation. Incorporating certain warm beverages is a delicious and natural way to complement a healthy lifestyle and understand what tea is good for inflammation in the body.

Quick Summary

This guide examines potent teas such as green, ginger, and turmeric, renowned for their anti-inflammatory properties, providing a natural way to help soothe discomfort and support overall well-being.

Key Points

Green Tea: Rich in EGCG, it is a powerful antioxidant that helps combat inflammation, particularly in cases of arthritis and IBD.
Turmeric Tea: The active compound curcumin provides strong anti-inflammatory effects, especially for joint pain and chronic conditions.
Ginger Tea: Contains gingerol and shogaol, which are beneficial for reducing exercise-induced muscle soreness and general inflammation.
Chamomile and Rooibos: Offer soothing, caffeine-free options rich in anti-inflammatory compounds for digestive and overall systemic relief.
Quality and Consistency: For the best results, use high-quality organic loose-leaf teas and drink consistently, while avoiding added sugars.
Medical Consultation: Always consult a healthcare provider, especially if you have pre-existing conditions or take medications, to ensure safe consumption.

The Science Behind Anti-Inflammatory Teas

Inflammation is a natural bodily response, but when it becomes chronic, it can be a root cause for many health issues. The secret to a tea's anti-inflammatory power lies in its bioactive compounds, primarily polyphenols, flavonoids, and antioxidants. These compounds work at a cellular level to inhibit pro-inflammatory markers and combat oxidative stress, which is a major contributor to inflammation. Regular consumption of teas rich in these compounds can help modulate the body's inflammatory response over time, supporting the immune system and promoting overall wellness.

Top Teas for Fighting Inflammation

Certain teas stand out for their exceptional anti-inflammatory benefits, backed by centuries of traditional use and modern scientific research. Adding these to your routine can be a proactive step toward managing chronic inflammation naturally.

Green Tea: The Polyphenol Powerhouse

Derived from the Camellia sinensis plant, green tea is celebrated for its high concentration of catechins, especially epigallocatechin gallate (EGCG). This potent antioxidant and anti-inflammatory compound has been shown to benefit those with conditions like arthritis and inflammatory bowel disease.

Turmeric Tea: The Golden Spice

Turmeric's active compound, curcumin, is a powerful anti-inflammatory agent. For centuries, it has been a staple in Ayurvedic and traditional Chinese medicine for its pain-relieving and inflammation-fighting properties. For better absorption, it's recommended to add a pinch of black pepper to your turmeric tea.

Ginger Tea: The Warming Anti-Inflammatory

Fresh or dried ginger contains bioactive compounds like gingerol and shogaol, which are potent antioxidants. Ginger tea is particularly effective at alleviating exercise-induced muscle soreness and can be beneficial for those with conditions like osteoarthritis.

Chamomile Tea: Calming and Soothing

Often associated with relaxation, chamomile is also rich in anti-inflammatory compounds such as apigenin and luteolin. It can help soothe gastrointestinal inflammation and calm skin inflammation.

Rooibos Tea: The African Red Bush Brew

This South African herbal tea is packed with polyphenols like aspalathin and nothofagin. These compounds give rooibos tea strong antioxidant and anti-inflammatory properties, making it a great, caffeine-free option for soothing chronic inflammatory symptoms.

White Tea: The Less Processed Option

White tea is minimally processed and retains a higher level of catechins than green or black tea. It offers a subtle flavor profile and is a fantastic source of antioxidants to combat inflammation.

Comparison of Top Anti-Inflammatory Teas


Feature	Green Tea	Turmeric Tea	Ginger Tea
Active Compound	Epigallocatechin Gallate (EGCG), Catechins	Curcumin	Gingerol, Shogaol
Key Benefit	Powerful antioxidant action, cellular protection	Inhibits inflammatory cytokines, pain relief	Soothes muscle soreness, improves digestion
Best For...	Joint inflammation, inflammatory bowel disease	Arthritis, chronic inflammatory conditions	Osteoarthritis, post-exercise inflammation
Preparation Tip	Steep carefully to avoid bitterness	Add black pepper for better absorption	Use fresh, peeled ginger root for potency

How to Incorporate Anti-Inflammatory Teas into Your Routine

Consistency is key to reaping the benefits of these soothing brews. Here are some tips for making tea a part of your daily wellness ritual:

Choose High-Quality Tea: Opt for organic, loose-leaf teas whenever possible to ensure you're getting the highest concentration of beneficial compounds and avoiding pesticides.
Perfect Your Steep: Follow recommended steeping times and temperatures. Over-steeping can result in a bitter taste and may destroy some compounds.
Drink Unsweetened: Avoid adding sugar, which promotes inflammation. If you need sweetness, consider natural alternatives like honey or a small amount of stevia.
Consult Your Healthcare Provider: If you have existing medical conditions or take medication, especially blood thinners, talk to your doctor before adding these teas to your routine to prevent interactions.
Get Creative: Experiment with different combinations. For example, a turmeric-ginger blend is both delicious and potently anti-inflammatory.

Potential Risks and Precautions

While natural, these remedies are not without considerations. High doses of ginger can interfere with blood clotting, so those on blood thinners should be cautious. Turmeric's curcumin content is low in the root itself, so high doses in supplement form require medical guidance. Always speak to a healthcare professional before relying solely on tea for medicinal purposes.

Conclusion

While a cup of tea is not a magic cure, knowing what tea is good for inflammation in the body can be a valuable tool in your wellness toolkit. Green tea, turmeric, ginger, and other herbal infusions offer a delicious, natural way to help soothe discomfort and support your body's inflammatory response. Used consistently and thoughtfully, these simple beverages can contribute significantly to your overall health, reinforcing the importance of a holistic approach to well-being. For more detailed information on a wide range of wellness topics, consider exploring reliable resources like WebMD, which offers extensive information on natural remedies and their health impacts.

Frequently Asked Questions

The time it takes to see results from drinking anti-inflammatory tea varies based on individual factors and the underlying cause of inflammation. Consistent daily consumption is key, as these compounds work over time to modulate inflammatory responses rather than providing an instant cure.

Yes, mixing different teas is a great way to combine their benefits and create a unique flavor. For instance, a blend of turmeric and ginger can be a potent anti-inflammatory combination, as can white tea with peppermint for synergistic effects.

While generally safe, some individuals might experience side effects, particularly with higher doses. Ginger, for example, can cause gas, bloating, and heartburn. Always listen to your body and consult a professional if you have concerns or are on medication that might interact with certain compounds.

There is no single "best" tea, as effectiveness can depend on the specific type and cause of inflammation. Green tea is often cited for its powerful EGCG, while ginger and turmeric are highly regarded for pain and joint issues. The best choice depends on your needs and preference.

While honey has some anti-inflammatory properties, adding milk or large amounts of sugar can counteract the health benefits. Milk can sometimes bind to beneficial compounds, while refined sugars are known to promote inflammation. It's best to enjoy these teas without added sweeteners or with a minimal amount of honey.

Yes, steeping temperature and time are important for extracting the maximum amount of beneficial compounds. Over-steeping at high temperatures can destroy delicate compounds in some teas, so following specific instructions for each type is best.

Yes, many herbal teas with anti-inflammatory properties, such as rooibos, chamomile, and ginger, are naturally caffeine-free. This makes them suitable for those who need to minimize their caffeine intake while still seeking inflammation relief.