Inflammation is the immune system’s natural response to injury and illness, helping the body heal and recover. When inflammation becomes chronic, however, it can drive a range of conditions, including metabolic disease, autoimmune disorders, and certain cancers. Diet plays a key role in regulating inflammation—including what you drink. Here are six anti-inflammatory beverages to consider.
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Green tea is packed with plant compounds called catechins, which help reduce oxidative stress and inflammatory markers in the body, said Meena Malhotra, MD, ABOM, ABIM, a functional and integrative medicine physician and medical director at Heal n Cure. “One to two cups a day is enough to see a benefit for most people without needing to overdo caffeine,” she told Health. To maximize its anti-inflammatory potential, skip added sugar, which can actually increase inflammation.
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Tart cherries are rich in anthocyanins, natural pigments that have been shown to reduce inflammation and muscle soreness and may also improve sleep quality. “If you’re trying to loosen up stiff joints or sore muscles, tart cherry juice can be a game changer,” Jackie Newgent, RDN, CDN, registered dietitian, chef, and author of The Plant-Based Diabetes Cookbook, told Health. “Sipping half a cup of tart cherry juice twice a day may be helpful for providing anti-inflammatory benefits throughout the day.”
Because 100% tart cherry juice, the type that offers the most benefits, contains natural—not added—sugars and has a strong flavor, you may want to dilute it with water. Drinking about 4 to 6 ounces at a time can make it more palatable while still delivering benefits.
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Research suggests that kombucha—a fizzy, fermented tea drink containing probiotics—has anti-inflammatory properties. This is largely attributed to polyphenols, plant compounds that act as antioxidants by neutralizing harmful free radicals and reducing oxidative stress.
Kombucha also contains organic acids produced during fermentation, which may further support its anti-inflammatory effects, Amy Goldsmith, RD, LDN, a registered dietitian and owner of Kindred Nutrition & Kinetics, told Health.
“There is no specific dose that proves kombucha will decrease inflammation—however, it’s suggested to drink 4 to 8 ounces a day,” Goldsmith said. “Drinking more than 12 ounces a day could lead to GI disruption.”
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Ginger contains nearly 40 anti-inflammatory compounds—including gingerols, which can “help calm inflammatory pathways and also support digestion, which indirectly lowers inflammation,” Malhotra said. “We see benefits even with small amounts, like a cup of fresh ginger tea once daily, especially after meals.”
It also acts as an antioxidant, protecting cells from free radicals that can contribute to chronic inflammation.
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The spice turmeric contains curcumin, a potent anti-inflammatory compound, Jacqueline Vernarelli, PhD, nutritional epidemiologist, public health nutritionist, and associate professor of public health at Sacred Heart University, told Health.
While turmeric tea is widely available, you can also try golden milk, a latte-like drink made with turmeric and other ingredients, such as dairy or plant milk, ginger, cinnamon, honey or maple syrup, a pinch of black pepper, and ghee or coconut oil. Curcumin has low bioavailability, meaning it’s hard for the body to absorb on its own, but the fat and black pepper in golden milk help increase its effectiveness.
Pomegranate Juice.
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Newgent called pomegranate juice a “polyphenol powerhouse.” These compounds, particularly punicalagins, “are known for ‘cooling down’ systemic inflammation,” he said. They can lower levels of C-reactive protein, a key marker of inflammation in the body. “Drinking about a cup a day of 100% pomegranate juice is a delicious way to help your cells bounce back from everyday stress,” Newgent added.
Not a fan of pomegranate juice? Other options include 100% grape or berry juice, which contain anthocyanins—a type of polyphenol—as well as resveratrol, another anti-inflammatory compound. “These compounds are well-studied and have been shown to function as antioxidants,” Vernarelli said.
Diluting these juices in water can also help mellow their tartness.
