{"id":631681,"date":"2025-03-27T09:30:06","date_gmt":"2025-03-27T13:30:06","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=631681"},"modified":"2025-08-27T19:39:23","modified_gmt":"2025-08-27T23:39:23","slug":"anti-inflammatory-drinks","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/anti-inflammatory-drinks\/","title":{"rendered":"8 drinks to reduce inflammation"},"content":{"rendered":"

If you spend any time on social media, you might have noticed that inflammation has become a pretty popular buzzword lately. Influencers, personal trainers, dietitians, and seemingly everyone seems to be talking about foods that fight (or trigger) inflammation, signs of inflammation in the body, and ways to lower inflammation. <\/span>But what does inflammation actually mean?<\/span><\/a><\/p>\n

\u201cInflammation is the body\u2019s natural response to stress, whether it\u2019s illness, injury, or even emotional stress,\u201d says Inna Melamed, Pharm.D., functional medicine practitioner and author of <\/span>Digestive Reset<\/span><\/i>. \u201cAcute inflammation helps with quick healing, but chronic inflammation contributes to conditions like autoimmune diseases, metabolic disorders, and digestive dysfunction.\u201d<\/span><\/p>\n

Your age, diet, lifestyle, and overall health can trigger chronic inflammation, so not everyone can move the needle to lower it just by drinking a tasty beverage. That said, science does support the idea that some drinks have anti-inflammatory benefits, including green tea, tart cherry juice, coffee, and even plain old water.\u00a0<\/span><\/p>\n

What can I drink to reduce inflammation?<\/span><\/h2>\n

An anti-inflammatory drink is any beverage that supports your immune system and decreases something called <\/span>oxidative stress<\/span><\/a>\u2014which happens when there are too many cell-destroying free radicals in your body, <\/span>Dr. Melamed<\/span><\/a> says.<\/span><\/p>\n

\u201cTypically, this means a drink that has a lot of antioxidants, polyphenols, or other compounds that support digestive health, metabolism, and overall cellular function to help calm down the inflammatory response,\u201d she explains.<\/span><\/p>\n

For example, green tea is rich in antioxidants called catechins, which <\/span>research shows have anti-inflammatory properties<\/span><\/a>, and turmeric contains the inflammation-fighting compound curcumin, says <\/span>Lauren Manaker, MS<\/span><\/a>, a registered dietitian based in Charleston, South Carolina.\u00a0<\/span><\/p>\n

Conveniently, Manaker says it doesn\u2019t matter when you enjoy your favorite anti-inflammatory beverage. These ingredients will generally <\/span>reduce inflammation<\/span><\/a> whenever and wherever you choose to drink them. However, some drinks\u2014like caffeinated coffee and red wine\u2014could disrupt your sleep, so stick to non-caffeinated options before bedtime.<\/span><\/p>\n

8 anti-inflammatory drinks<\/span><\/h2>\n

Wondering what your options are for incorporating more anti-inflammatory drinks into your diet? Here are eight evidence-backed beverages to start with.<\/span><\/p>\n

1. Water\u00a0<\/span><\/h3>\n

It\u2019s not the most exciting drink on this list, but water is cheap, accessible, portable, and incredibly <\/span>good for you<\/span><\/a>. Dr. Melamed says it flushes out toxins that contribute to oxidative stress, supports circulation, regulates your body temperature, and keeps your joints and gut well-hydrated. Drinking the right amount may not only prevent inflammation but also reduce your risk for certain diseases, like dementia and heart failure, according to postulations in <\/span>one study<\/span><\/a>.<\/span><\/p>\n

You can calculate the right amount of water to drink per day by dividing your body weight by half and drinking that number in ounces (for example, if you weigh 160 pounds, aim for 80 ounces\u2014or 10 cups\u2014of water).\u00a0<\/span><\/p>\n

2. Green tea<\/span><\/h3>\n

Green tea contains a type of antioxidant called catechins, a powerful anti-inflammatory compound that several studies have found can suppress the body\u2019s inflammatory responses. For example, one <\/span>review<\/span><\/a> found that green tea has benefits for people with inflammatory diseases like obesity, diabetes, and heart disease.\u00a0<\/span><\/p>\n

It has relatively few side effects, though it does contain some caffeine, so you may need to avoid it at bedtime. If green tea isn\u2019t your favorite flavor profile, both <\/span>black and white tea have also been shown to reduce inflammation because they contain polyphenols<\/span><\/a>, another type of beneficial plant compound.<\/span><\/p>\n

3. Golden milk<\/span><\/h3>\n

Golden milk is an Indian beverage that can be made in many different ways. The traditional preparation involves warm milk mixed with <\/span>superfood turmeric<\/span><\/a> and other spices (like cinnamon and nutmeg) to create a comforting and healthy drink.\u00a0<\/span><\/p>\n

Turmeric contains a well-known anti-inflammatory compound called curcumin, which has been <\/span>shown in research to reduce inflammation<\/span><\/a>, particularly in people with inflammatory bowel disease (IBD), arthritis, and psoriasis. Of course, any drink containing turmeric will have these benefits, but golden milk is especially beneficial because\u2014despite what you may have heard\u2014milk can <\/span>also <\/span><\/i>be anti-inflammatory, making a milk-and-turmeric pairing a powerful combination.<\/span><\/p>\n

\u201cMilk does not need to be avoided as part of an anti-inflammatory diet,\u201d says Manaker. \u201cA growing body of research suggests milk does not cause inflammation and may actually have anti-inflammatory benefits.\u201d<\/span><\/p>\n

Manaker points to several review articles, like <\/span>this one<\/span><\/a> finding no link between dairy foods and higher levels of inflammation and <\/span>this one<\/span><\/a> suggesting that dairy\u2019s potential anti-inflammatory benefits may be the most impactful for people who are overweight or have obesity.\u00a0<\/span><\/p>\n

4. Ginger root tea<\/span><\/h3>\n

Ginger contains some strong antioxidants, most notably gingerol, making it a popular home remedy for a variety of health conditions, such as viral illnesses, morning sickness, hypertension, and headaches. Some studies have linked it to <\/span>lowering pain levels in people with certain types of arthritis<\/span><\/a>, while animal studies suggest ginger could play a role in <\/span>reducing inflammation<\/span><\/a> in gastrointestinal diseases like Crohn\u2019s disease and autoimmune diseases like lupus.\u00a0<\/span><\/p>\n

Overall, more research is needed. Some of the studies on the potential effects of <\/span>ginger on inflammation<\/span><\/a> are contradictory. But making ginger root tea at home is so easy: Peel and slice fresh ginger, steep it in boiling water for 10\u201320 minutes, then strain the liquid and serve with honey or lemon. So, check with your healthcare provider to see if it\u2019s worth giving it a try for mild pain or other symptoms from an inflammatory disorder.<\/span><\/p>\n

5. Tart cherry juice<\/span><\/h3>\n

The fruit of the sour cherry plant, usually called tart cherry, has been used as a complementary treatment for inflammatory conditions for years thanks to its high concentration of polyphenols. While you can eat dried tart cherries or take tart cherry supplements, the best way to consume this fruit might be in the form of juice\u2014this seems to preserve the highest amount of polyphenols and provide the most anti-inflammatory effects, per one <\/span>topic review<\/span><\/a>.<\/span><\/p>\n

According to other studies, drinking tart cherry juice can <\/span>relieve muscle strain and improve blood glucose<\/span><\/a>, and <\/span>a proposed study may look to see if it can reduce flares of gout<\/span><\/a>, a specific type of arthritis. Another <\/span>study<\/span><\/a> even found that participants who drank tart cherry juice daily for 12 weeks had lower blood pressure and LDL cholesterol levels.<\/span><\/p>\n

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