The Ultimate Guide to Anti-Inflammatory Drinks

Inflammation is a natural response by the immune system to protect the body against harm. However, chronic inflammation can lead to various health issues. The good news is that certain foods and drinks contain powerful anti-inflammatory compounds that can help fight inflammation.

In this comprehensive guide, we will explore 20 of the top anti-inflammatory drinks to add to your diet.

Why Drink Anti-Inflammatory Beverages?

Here are some of the key reasons why anti-inflammatory drinks are beneficial:

• Reduce inflammation throughout the body
• Decrease risk of chronic diseases linked to inflammation like heart disease, diabetes, cancer, etc.
• Provide antioxidants that counteract free radicals and oxidative stress
• Support immune function
• Improve joint health and reduce arthritis symptoms
• Promote healthy digestion
• Hydrate the body and replenish fluids

Top 20 Anti-Inflammatory Drinks

1. Turmeric Tea

Turmeric contains a potent anti-inflammatory compound called curcumin. Sipping turmeric tea is an excellent way to reduce inflammation and optimize immune function.

Benefits:

• Reduces joint pain and arthritis symptoms
• Lowers risk of heart disease and diabetes
• Boosts immunity
• Aids digestion

How to make:

• Boil water and add 1/2 to 1 tsp turmeric powder per cup along with lemon and honey to taste
• You can also steep sliced turmeric root instead of using powder
• Allow to brew for 5-10 minutes before straining and drinking

2. Ginger Tea

Ginger contains gingerol, a substance with powerful medicinal properties. Drinking ginger tea helps alleviate inflammation and discomfort.

Benefits:

• Alleviates nausea, vomiting, and motion sickness
• Soothes sore throat and cough
• Reduces muscle pain and soreness
• Lowers risk of chronic diseases

How to make:

• Bring water to a boil then remove from heat
• Add 1 inch sliced ginger root and let steep 10-15 minutes
• Strain, add honey or lemon as desired and drink

3. Tart Cherry Juice

Tart cherry juice contains high levels of anti-inflammatory anthocyanins. It’s an effective post-workout beverage.

Benefits:

• Reduces muscle soreness and damage after exercise
• Promotes heart health
• Improves sleep quality
• May reduce risk of cancer and diabetes

How to make:

• Purchase 100% tart cherry juice with no added sugars
• Drink 1-2 cups daily

4. Green Tea

Green tea is loaded with antioxidants called catechins that fight inflammation in the body.

Benefits:

• Protects brain health and lowers dementia risk
• Reduces risk of heart disease, diabetes, and cancer
• Supports weight loss
• Improves dental health

How to make:

• Steep green tea leaves or bag in hot (not boiling) water for 3-5 minutes
• Avoid adding milk, as it may reduce the anti-inflammatory effects

5. Beet Juice

Beet juice contains betalains, which are potent anti-inflammatory antioxidants. It also provides nitrates that boost blood flow.

Benefits:

• Improves blood pressure
• Increases exercise performance and endurance
• May help fight cancer cells
• Supports detoxification

How to make:

• Juice raw beets or purchase 100% beet juice
• Drink 1/4 to 1/2 cup daily

6. Pomegranate Juice

Pomegranates are rich in polyphenols that have excellent anti-inflammatory capabilities.

Benefits:

• Protects the heart and arteries
• Reduces risk of certain cancers
• Boosts immunity
• Improves memory

How to make:

• Drink 100% pure pomegranate juice with no added sugars
• 1 cup daily provides anti-inflammatory benefits

7. Pineapple Juice

Pineapple juice contains bromelain, an anti-inflammatory enzyme that helps reduce swelling and joint pain.

Benefits:

• Eases arthritis and joint discomfort
• Improves digestion and reduces bloating
• Boosts immunity
• Hydrates the body with electrolytes

How to make:

• Consume fresh pineapple juice or 100% pineapple juice
• 1 cup daily provides anti-inflammatory effects

8. Celery Juice

Celery juice contains antioxidants like vitamin C, flavonoids and polyphenols that combat inflammation.

Benefits:

• May help lower blood pressure
• Boosts digestion and gut health
• Hydrates the body and replenishes electrolytes
• Rich in vitamin K for healthy bones

How to make:

• Juice about 1 bunch of celery stalks
• Drink 1-2 cups of fresh celery juice daily on empty stomach

9. Tomato Juice

Tomatoes contain the antioxidant lycopene which reduces inflammatory compounds in the body.

Benefits:

• Decreases risk of prostate, lung, stomach, and colon cancers
• Protects skin health
• Lowers cholesterol levels
• May reduce hypertension

How to make:

• Drink low-sodium tomato juice with no added sugars
• 1 cup daily provides anti-inflammatory lycopene

10. Tart Montmorency Cherry Juice

Similar to tart cherry juice, Montmorency cherry juice provides powerful antioxidant and anti-inflammatory protection.

Benefits:

• Reduces muscle soreness after exercise
• Lowers uric acid levels, helping prevent gout
• Improves sleep and cognitive function
• Decreases cardiovascular inflammation

How to make:

• Drink 100% Montmorency tart cherry juice
• 1-2 cups daily delivers anti-inflammatory benefits

11. Licorice Tea

Licorice tea contains glycyrrhizin which inhibits inflammatory compounds in the body and helps treat ulcers.

Benefits:

• Soothes sore throat
• Reduces symptoms of heartburn and GERD
• May help treat chronic fatigue syndrome
• Has antiviral and antibacterial effects

How to make:

• Steep 1-2 teaspoons dried licorice root in hot water for 5-10 minutes
• Drink 1-2 cups daily

12. Hibiscus Tea

Hibiscus tea is high in antioxidants called anthocyanins that reduce inflammation and lower blood pressure.

Benefits:

• May help lower risk of heart disease
• Aids weight loss and fat burning
• Contains antimicrobial properties
• Supports liver health

How to make:

• Steep 2-3 teaspoons dried hibiscus flowers in hot water for 5-10 minutes
• Sweeten with honey and drink 2-3 cups daily

13. Matcha Green Tea

Matcha is a concentrated green tea that provides amplified anti-inflammatory benefits compared to regular green tea.

Benefits:

• Packed with antioxidants like EGCG
• Boosts metabolism and burns calories
• Enhances brain function and concentration
• May help prevent cancer

How to make:

• Whisk 1 tsp matcha powder into hot water until frothy
• Add milk/sweetener if desired and drink daily

14. Coffee

Coffee is rich in polyphenols that have anti-inflammatory effects. However, limit intake to 1-2 cups daily.

Benefits:

• May protect liver health
• Reduces risk of Parkinson’s and Alzheimer’s
• Improves physical performance and endurance
• Contains antimicrobial properties

How to make:

• Brew coffee using filtered water
• Avoid adding sweeteners and creamers high in sugar

15. Rooibos Tea

Rooibos is an herbal tea loaded with antioxidants like quercetin that inhibit inflammation. It’s naturally caffeine-free.

Benefits:

• Improves sleep quality
• Reduces risk of heart disease
• May help prevent kidney stones
• Soothes stomach irritation

How to make:

• Steep rooibos tea leaves or tea bag for 5 minutes
• Add honey or lemon and drink 2-3 cups daily

16. Apple Cider Vinegar Drink

Apple cider vinegar contains acetic acid that exhibits anti-inflammatory effects and provides probiotics.

Benefits:

• Improves digestion and pH balance
• Lowers blood sugar and insulin levels
• Promotes weight loss by reducing appetite
• Lowers cholesterol

How to make:

• Mix 1-2 tbsp apple cider vinegar into water or juice
• Sweeten with honey as needed and drink daily

17. Hot Lemon Water

Drinking warm lemon water first thing in the morning hydrates the body and provides vitamin C.

Benefits:

• Boosts immune function
• Stimulates digestion and detoxification
• Alkalizes the body and balance pH levels
• Freshens breath and clears skin

How to make:

• Squeeze juice from 1/2 lemon into warm water
• Add honey if desired and drink first thing upon waking

18. Chamomile Tea

Chamomile is an herbal tea that contains apigenin, a compound that reduces inflammation and eases anxiety.

Benefits:

• Promotes calmness and sleep
• Soothes upset stomach
• May lower risk of thyroid cancer
• Boosts immunity

How to make:

• Steep 2-3 teaspoons dried chamomile flowers for 5-10 minutes
• Drink 1-2 cups in evening to aid sleep

19. Kefir

Kefir is a fermented milk beverage packed with probiotics that improve gut health and fight inflammation.

Benefits:

• Boosts immune function
• Improves digestion and nutrient absorption
• Helps restore balance to microbiome
• May protect against osteoporosis

How to make:

• Purchase kefir at grocery stores or make it yourself at home by adding kefir grains to milk
• Drink 1-2 cups daily

20. Golden Milk

Golden milk is a turmeric-based drink that provides a concentrated dose of anti-inflammatory compounds.

Benefits:

• Alleviates joint pain and arthritis symptoms
• Boosts cognition and memory
• Calms anxiety and promotes sleep
• Supports immune function

How to make:

• Heat milk, add 1 tsp turmeric, ginger, cinnamon and black pepper
• Sweeten with honey and drink 1 cup daily

More Tips for Fighting Inflammation

Along with drinking anti-inflammatory beverages, here are some additional ways to reduce inflammation:

• Follow an anti-inflammatory diet high in fruits, vegetables, whole grains, fish, nuts, seeds, herbs, and spices
• Exercise regularly, aiming for 30-60 minutes daily
• Lose excess weight if overweight
• Manage stress levels through yoga, meditation, journaling, etc.
• Get 7-9 hours of quality sleep per night
• Avoid smoking and excessive alcohol intake
• Take targeted anti-inflammatory supplements like curcumin, fish oil, etc.
• Use anti-inflammatory essential oils like frankincense, turmeric, ginger, etc.

Quick Recipes for Anti-Inflammatory Drinks

Here is a quick recap of simple recipes for some of the top anti-inflammatory drinks:

Turmeric Tea

• 1 cup water
• 1/2 tsp turmeric powder
• Lemon juice and honey to taste

Ginger Tea

• 1 cup hot water
• 1 inch fresh ginger, sliced
• Lemon wedges

Green Tea

• 1 green tea bag or 1 tsp loose leaf green tea
• 1 cup hot water (not boiling)
• Steep 3-5 minutes

Beet Juice

• 1 medium raw beet, juiced
• 1/2 apple, juiced
• 1/2 lemon, juiced

Pomegranate Juice

• 1 cup 100% pomegranate juice

Hot Lemon Water

• 1/2 lemon, juiced
• 1 cup warm water
• Honey to taste

Conclusion

Incorporating more anti-inflammatory drinks into your diet is an easy and delicious way to fight inflammation and improve overall health. Take advantage of nature’s bounty by drinking a wide variety of antioxidant-rich beverages. Just be sure to consume anti-inflammatory drinks in moderation as part of a balanced diet and healthy lifestyle.