What's the Best Drink for Inflammation in the Body?

November 22, 2025 •

4 min read

Chronic inflammation is a leading contributor to major chronic diseases worldwide, including heart disease, diabetes, and cancer. While diet is a key factor, certain beverages are particularly effective at combating this issue. Finding what's the best drink for inflammation in the body can be a simple, daily habit to improve your health.

Quick Summary

Explore drinks rich in anti-inflammatory compounds like antioxidants and polyphenols. Dive into the benefits of options such as green tea, golden milk, and smoothies, which can help calm inflammation and support overall wellness.

Key Points

Golden Milk is a top anti-inflammatory contender: The curcumin in turmeric, combined with piperine from black pepper, makes golden milk a powerful agent for reducing inflammation and joint pain.
Green tea offers broad anti-inflammatory benefits: Rich in the antioxidant EGCG, green tea and its concentrated form, matcha, help neutralize free radicals and protect against cell damage.
Stay hydrated with water to flush out toxins: Water is essential for reducing inflammation, as it flushes toxins and lubricates joints. Dehydration can actually trigger an inflammatory response.
Smoothies are a versatile anti-inflammatory tool: By blending leafy greens and berries, you can create a drink packed with fiber and antioxidants to combat inflammation effectively.
Avoid drinks high in added sugars: Processed, sugary drinks and excessive alcohol consumption are pro-inflammatory and can negate the benefits of a healthy diet.
Consider bone broth for gut and joint health: Amino acids and collagen found in bone broth can be very soothing for the digestive system and supportive of joint health.

Understanding Inflammation and the Role of Diet

Inflammation is the body's natural response to injury, infection, and stress, playing a crucial role in healing. However, when it becomes a chronic, low-grade condition, it can contribute to a host of health problems. Dietary choices, both food and drink, can either fuel or fight this process. Incorporating drinks with potent anti-inflammatory properties is a simple yet powerful way to support your body.

The All-Powerful Base: Water

Before diving into specialty drinks, it's essential to acknowledge the role of plain water. Proper hydration is fundamental to flushing toxins from the body and keeping your joints well-lubricated. Dehydration can trigger inflammation, making water the simplest and most effective anti-inflammatory drink available.

Golden Milk: The Turmeric Powerhouse

Golden milk, a warm beverage made with milk and turmeric, is renowned for its anti-inflammatory effects. The key compound in turmeric is curcumin, which has powerful antioxidant and anti-inflammatory properties. To maximize curcumin absorption, it is crucial to add a pinch of black pepper, which contains piperine, significantly enhancing bioavailability.

Ingredients for Golden Milk

1 cup milk (dairy or plant-based)
1 teaspoon turmeric powder or grated fresh turmeric
1/2 teaspoon grated ginger
Pinch of black pepper
Pinch of cinnamon (optional)
1 teaspoon honey or maple syrup (optional)

Instructions

Combine all ingredients except sweetener in a small saucepan.
Heat gently over medium-low heat, stirring frequently, and do not let it boil.
Remove from heat, strain if desired, and stir in sweetener to taste.

Teas: A Tradition of Wellness

Many teas offer significant anti-inflammatory benefits due to their high concentration of polyphenols and catechins.

Green Tea: Packed with the potent antioxidant EGCG, green tea is a staple in anti-inflammatory diets. EGCG is highly effective at neutralizing free radicals and protecting cells from damage. Matcha, a powdered form of green tea, offers an even more concentrated dose of these benefits.
Ginger Tea: Ginger contains gingerol, a bioactive compound known to reduce inflammatory molecules and soothe digestion. It's effective against muscle soreness and is simple to prepare by steeping fresh or ground ginger in hot water.
Hibiscus Tea: Made from dried hibiscus flowers, this tart tea is rich in anthocyanins, which possess strong antioxidant and anti-inflammatory properties.

Smoothies: Blending for Better Health

Smoothies are a great way to pack multiple anti-inflammatory ingredients into one convenient drink. By using the whole fruit or vegetable, you also benefit from the fiber content, which aids digestion.

Anti-Inflammatory Green Smoothie

1 cup dark leafy greens (spinach, kale)
1/2 cup frozen mixed berries
1/2 peeled beet (optional for extra color)
1 inch fresh ginger
1 cup water or unsweetened plant-based milk

Bone Broth: Soothing and Restorative

Bone broth, made by simmering animal bones and connective tissues, is rich in collagen, amino acids, and minerals. It provides a soothing, anti-inflammatory effect, especially beneficial for gut and joint health.

Comparison of Anti-Inflammatory Drinks


Drink	Key Ingredients	Key Anti-inflammatory Compounds	Best For	Preparation	Potential Downsides
Golden Milk	Turmeric, Ginger, Black Pepper	Curcumin, Gingerol	Joint pain, arthritis	Stove-top simmering	Requires black pepper for absorption
Green Tea	Green tea leaves	EGCG, Catechins	Overall systemic inflammation, cognitive function	Steeping or mixing matcha powder	May contain caffeine
Ginger Tea	Ginger	Gingerol	Digestive issues, muscle soreness	Steeping fresh or ground ginger	Spicy flavor may not appeal to all
Tart Cherry Juice	Tart Cherries	Anthocyanins	Gout, muscle soreness, arthritis	Ready-made juice	High in natural sugars
Bone Broth	Animal bones, vegetables	Amino acids, Collagen	Gut health, joint support	Slow-cooking simmer	Time-consuming to prepare homemade
Green Smoothie	Leafy greens, berries	Vitamins, antioxidants, fiber	Broad nutrient boost	Blending raw ingredients	Can be high in sugar depending on fruit

Important Considerations and Healthy Practices

While integrating these beverages is beneficial, it is important to remember a few key things:

Limit Added Sugar: Many processed juices and sweetened teas contain high levels of added sugar, which is pro-inflammatory. Opt for unsweetened versions and use minimal, natural sweeteners if necessary.
Moderation with Alcohol: While red wine contains some anti-inflammatory compounds, excessive alcohol consumption can promote inflammation. Moderation is key.
Prioritize Whole Foods: Anti-inflammatory drinks work best as part of a balanced, whole-food diet rich in fruits, vegetables, and lean proteins.

Conclusion: Your Daily Drink Choices Matter

Choosing what you drink each day offers a simple and accessible way to manage inflammation. From the potent curcumin in golden milk to the antioxidants in green tea and the gut-healing properties of bone broth, a variety of options exist to suit your taste and needs. By prioritizing these anti-inflammatory drinks and staying well-hydrated with water, you can effectively support your body's natural healing processes and promote long-term wellness.

Disclaimer: Always consult with a healthcare provider before making significant dietary changes, especially if you have underlying health conditions.

Source of Inflammation Science and Treatment Recommendations

Frequently Asked Questions

There is no single "best" drink, as efficacy depends on individual needs and health conditions. However, green tea and golden milk (turmeric milk) are consistently ranked among the top options due to their powerful anti-inflammatory compounds like EGCG and curcumin.

Yes, absolutely. Drinking sufficient water is critical for reducing inflammation. It helps flush toxins from the body and ensures proper fluid balance, preventing dehydration that can otherwise exacerbate inflammation.

Green tea contains potent antioxidants called catechins, especially EGCG. These compounds help neutralize damaging free radicals and modulate inflammatory signaling pathways, offering significant anti-inflammatory effects.

Yes. The active compound in turmeric, curcumin, has been shown to be effective in reducing inflammation associated with arthritis. When consumed with black pepper, its absorption and anti-inflammatory power are significantly increased.

Whole-fruit and vegetable smoothies are generally preferred over juices because they retain all the fiber. While 100% pure juices like tart cherry juice or beet juice can be beneficial, they should be consumed in moderation due to their natural sugar content. Avoid juices with added sugars entirely.

Consistency is key. Incorporating one or more of these drinks into your daily routine is the most effective approach. For example, a morning matcha and an evening golden milk can provide regular benefits without overloading your system.

You can use either dairy or plant-based milk alternatives like almond, coconut, or oat milk. Opting for unsweetened versions is best to avoid adding inflammatory sugars.