Cheers to Your Health: The Best Anti-Inflammatory Drinks for Pain Relief (2024)

From juices to smoothies and coffees to iced teas, getting your hands on a tasty beverage is relatively easy these days. The harder task, however, is discerning which drinks are actually healthy, inflammation-fighting, and good for you — despite what the label says.

Keep reading to find out how teas and smoothies can tamp down the inflammatory process and, along the way, discover which anti-inflammatory drinks are right for you and your health goals.

What Is Inflammation?

“Inflammation is the body’s natural response to potential pathogens,” says Kelly Kennedy, RDN, manager of nutrition content at Everyday Health in New York. “When the immune system recognizes something as dangerous for the body, it kicks into defense mode to remove the harmful substance.”

If inflammation is key to survival, what happens when inflammation becomes chronic? And, more important, how can you prevent this through diet?

All Things in Moderation, Including Inflammation

“When the immune system sends out signals that we’re supposed to fight infection or wounds that are no longer there, that can turn into an autoimmune disease where we’re fighting something that’s not even present,” says Gretchen Tietjen, MD,professor emeritus at the department of neurology at the University of Toledo in Ohio.With this phantom fight, pro-inflammatory proteins called cytokines are excessively produced, resulting in serious consequences. “That can cause chronic inflammation,” says Dr. Tietjen.

“Chronic inflammation is closely associated with the development of several diseases, including cardiovascular disease, autoimmune diseases, gastrointestinal disorders, and lung diseases,” says Kennedy.

Drink This, Not That

While we can’t control every factor in our health, reducing inflammation can be as simple as choosing certain foods and drinks and avoiding others.

Beverage Red Flags

Not all drinks are created equal, and certain ingredients are pro-inflammatory. These include:

• Added sugar
• Additives
• Preservatives
• Artificial sweeteners

These sneaky ingredients can be hidden in coffee drinks, sports drinks, fruit juices, plant-based milk, premade protein shakes, prebottled smoothies, and presweetened drinks. Be sure to check the ingredient list before chuggingand remember that brands can send mixed signals — claiming a product is “healthy” and “natural” when, in fact, it is not.

Beverage Green Flags

• Polyphenols, or plant compounds, which have antioxidant properties. These are found in anti-inflammatory teas and coffee. Other rich sources of polyphenols include apples, berries, flax seeds, ginger,

  Migraine Again

  Verified Source

  Foods Rich in Polyphenols — and Why They’re Important. Cleveland Clinic. August 15, 2023.

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  aloe vera juice,

  Migraine Again

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  Hęś M et al. Aloe Vera (L.) Webb.: Natural Sources of Antioxidants — A Review. Plant Foods for Human Nutrition. September 2019.

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  and pomegranate juice.

  Migraine Again

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  Basu A et al. Pomegranate Juice: A Heart-Healthy Fruit Juice. Nutrition Reviews. January 2009.

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• Omega-3 fatty acids, which can help reduce inflammation. Foods rich in omega-3 include walnuts, flaxseed, chia seeds, and dark leafy greens like spinach and kale.

All these ingredients can find a home in anti-inflammatory drinks. Kennedy says that “smoothies are an easy way to add an extra serving or two of produce to your day if you’re falling short.”

But, if you’d rather avoid a blender, teas, such as green, black, chamomile, slippery elm, hibiscus, and ginger turmeric tea, are soothing options. Alternative sources of inflammation-fighting power include kombucha, coffee, bone broth, and beet juice.

Best Anti-Inflammatory Drinks

Teatime for Inflammation Relief

Tea, the second-most-popular drink in the world, originated in East Asia about 5,000 years ago. Older than coffee and wine, tea is recommended by dietitians around the world thanks to its anti-inflammatory properties.

Traditional teas, such as green tea and black tea, are made by steeping young leaves and leaf buds in water. On the other hand, herbal teas, such as ginger turmeric tea or chamomile tea, are made from tisanes, which are dried fruits, flowers, spices, or herbs. No matter the type, all tea is hydrating, soothing, and stress-relieving.

Ginger Tea

Spicy and robust, ginger tea certainly packs a punch, and not just in the flavor department. Thanks to its active ingredient gingerol, ginger can help settle the stomach, ease nausea, and promote digestion.

Ginger is a pretty versatile spice. If you want to turn the dial up on ginger tea, consider adding turmeric, peppermint, chamomile, or fennel seed, which also helps with digestive problems.

Turmeric Tea

A close relative of ginger, turmeric tea is another anti-inflammatory tea containing polyphenols. The main polyphenol here is curcuminoid, which gives turmeric its yellow pigment. Curcumin (a type of curcuminoid) inhibits pro-inflammatory cytokines, and regulates cell signaling and function, making it anti-tumor and anti-inflammatory.

When preparing a cup of turmeric tea, don’t be afraid to add more spice to your cup. Ginger turmeric tea — hot or cold — is a yummy anti-inflammatory combination that your gut will appreciate. (Tip: Find a tea blend that also contains pepper, as it helps with turmeric absorption.)

Green Tea

Green tea is a traditional tea, and, as such, it naturally contains caffeine. Catechins, the main polyphenols found in green tea, are the powerhouse behind its antioxidant benefits. These anti-inflammatory agents neutralize free radicals, which are unstable molecules that can cause damage and illness.

Black Tea

High in caffeine content and packed with nutrients, black tea is another traditional tea loaded with polyphenols ready to combat free radicals. Unlike green tea, black tea undergoes oxidation, which is believed to be the reason black tea offers such a depth of nutritional benefits.

“Teas such as green and black tea are a rich source of antioxidants in the form of flavonoids and polyphenols. These natural chemical compounds have anti-inflammatory effects in the body,” says Kennedy.

Chamomile Tea

Like ginger turmeric tea, chamomile tea is an herbal tea that can reduce inflammation. Known for its calming and antianxiety effects, chamomile tea may also reduce the risk of death from heart disease, offer immune support, and protect against cancer.

Hibiscus Tea

Slippery Elm Tea

Anti-Inflammatory Smoothies

Because blenders are ubiquitous and time is of the essence, smoothies are a terrific way to incorporate more anti-inflammatory fruits and veggies than your jaw may be able to handle. “I frequently recommend smoothies to my patients as a quick and delicious way to get in more antioxidant-rich fruits and vegetables,” says Kennedy.

Pear Ginger Smoothie

The not-so-secret ingredient in this Pear Ginger Smoothie is … ginger! A little goes a long way, and, when mixed in a smoothie, it certainly gives it a nutritional boost. Balanced by the sweetness of pears, this smoothie keeps you hydrated and full, thanks to the addition of almond milk and hemp seeds (which are rich in omega-3).

Add in a liberal handful of arugula, and you have yourself a smoothie that’s low in histamine, which is an inflammatory mediator. Great as an anytime-of-day drink, this anti-inflammatory smoothie can also soothe upset stomach and nausea, thanks to the ginger.

Green Smoothie

This Potent Green Smoothie is chock full of nutrients. Fruits and veggies galore, this anti-inflammatory smoothie hydrates and promotes digestion. Not only is it anti-inflammatory thanks to the omega-3 fatty acids, but it also contains vitamin B and magnesium, which soothe muscle tension and boost energy.

The star players in this anti-inflammatory smoothie include ginger, spinach, kale, celery, cucumber, broccoli, and chia seeds. Ginger root can relieve pain and upset stomach, and spinach and chia seeds are high in omega-3 and magnesium. Kale brings antioxidant power, and the milk of your choice hydrates. Add in some green apples for that sweet touch, and this anti-inflammatory drink packs a satisfying punch.

Other Anti-Inflammatory Drinks

Coffee

Kombucha

Kombucha is a fermented drink, typically made with green or black tea, sugar, bacteria, and yeast. Fermenting these ingredients produces acetic acid, lactic acid, and probiotics, which are live microorganisms that keep the gut flora healthy. As a result, kombucha may support gut-brain health.

Beet Juice

Available in a variety of vibrant colors, like red, white, orange, and striped, beets are full of nutritional benefits. They can increase blood flow to the brain and boost energy, thanks to the presence of nitrates.

Bone Broth

Bone broth is a collagen and protein-rich liquid, made by simmering bones and joints (of any animal) for a longer period of time than is used for making stock. This extended cooking time results in a thicker liquid, loaded with vitamins, minerals, and gelatin, which contain amino acids.

Final Thoughts

Inflammation is the body’s natural response to injury or infection. Although it is key to our survival, chronic inflammation can become a serious problem. Luckily, choosing the right foods and beverages is a great way you can reduce inflammation.

Each type of anti-inflammatory drink has its advantages. Green tea offers protective benefits against cancer, while chamomile tea is known for its calming and antianxiety effects. Ginger turmeric tea is a great choice for nausea and upset stomach. Other healthy anti-inflammatory tea options include black tea, slippery elm tea, and hibiscus tea.

Aside from teas, green smoothies are a fun way to incorporate the veggies that you may not otherwise be interested in eating. And, if you’re a coffee lover, you’ll be happy to hear that coffee can fight inflammation. Kombucha, beet juice, and bone broth alike are also tasty anti-inflammatory drinks.

As always, be sure to talk with your doctor before changing your diet. When you feel ready, don’t be afraid to experiment with different flavor combinations until you find the most delicious and nutritious ones for you. With all these options, you can feel confident knowing you have the knowledge and agency to decrease inflammation and improve your health.

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