6 Anti-Inflammatory Drinks to Try
Nutrition & FitnessDiet & Nutrition

6 Drinks to Reduce Inflammation

6 Drinks to Reduce Inflammation
Adobe Stock (2)
While sugary sodas and sweet teas often take the blame for triggering chronic inflammation, the right lineup of drinks can actively work in your favor. Swapping out low-nutrient beverages for options like green tea, ginger tea, or tart cherry juice is a simple, refreshing step toward supporting your body’s defenses.

”These beverages can be a nutritious addition to a healthy lifestyle, especially when they replace sugar-sweetened drinks,” says Lavanya Kethamukkala, RDN, a registered dietitian nutritionist who specializes in inflammatory conditions and has a private practice in Apex, North Carolina.

Keep in mind that the greatest health benefits come from an overall dietary pattern rich in fruits, vegetables, legumes, whole grains, nuts, seeds, and healthy fats — and no single beverage can eliminate inflammation, Kethamukkala says.

Still, sipping these six anti-inflammatory beverages is a simple, effective way to boost your daily nutrition habits.

1. Green Tea

Green tea has some of the strongest evidence for fighting inflammation among these beverages, says Matas Orentas, DO, a board-certified rheumatologist at OrthoIllinois, an orthopedic clinic. It contains a type of antioxidant known as epigallocatechin gallate (EGCG), which has demonstrated anti-inflammatory effects in lab studies.

Meanwhile, human research suggests that green tea may lower oxidative stress (cellular damage that can cause inflammation).

Many people also turn to matcha green tea, a concentrated green tea powder, for its health benefits.

 “Matcha contains higher concentrations of tea polyphenols because the entire leaf is consumed, although high-quality clinical trials demonstrating superior anti-inflammatory effects compared with regular green tea are lacking,” Dr. Orentas says.

2. Ginger Tea

Ginger contains compounds called gingerols and shogaols, which lab studies have shown can decrease the amount of inflammation-causing proteins released by immune cells.

Those proteins are thought to contribute to pain in certain diseases, including osteoarthritis. “There is reasonably good evidence that ginger supplementation can modestly improve pain in osteoarthritis, although the studies have generally evaluated concentrated extracts rather than tea,” Orentas says.

For example, one meta-analysis of randomized trials in people with knee osteoarthritis found that ginger supplements significantly reduced pain scores compared with a placebo.

“Ginger tea is unlikely to deliver doses comparable to those used in clinical trials, but it is a reasonable, low-risk beverage that may contribute to overall symptom management for some individuals,” Orentas says.

3. Tart Cherry Juice

Small studies suggest that tart cherry juice may modestly reduce inflammatory markers (such as CRP) in some people, Orentas says.

For instance, a meta-analysis of 21 randomized trials found that tart cherry consumption significantly reduced CRP in the blood, with every additional 30 milliliters (mL) of tart cherry leading to further reduction in CRP levels.

Tart cherries contain antioxidants known as anthocyanins, which have shown antioxidant and anti-inflammatory activity in lab studies.

One caveat: Many commercial juices are high in added sugar, which can offset potential benefits, Orentas says. Too much added sugar can increase blood pressure and cause chronic inflammation.

 To cut back on added sugars, look for products that are 100 percent pure tart cherry juice.

4. Pomegranate Juice

Pomegranate is a rich source of polyphenols, which are plant compounds with antioxidant properties.

 Several small randomized trials have found modest reductions in inflammatory biomarkers and oxidative stress with pomegranate or pomegranate extract consumption.

Opt for 100 percent pomegranate juice without added sugars to maximize its benefits, Kethamukkala suggests.

5. Green Smoothies

There’s little direct evidence that green smoothies reduce inflammation. Any anti-inflammatory effects they do have will depend on the amount and type of ingredients they contain, Orentas says.

For instance, common smoothie ingredients such as leafy vegetables (think spinach, kale, and collards) or fruits (such as strawberries, cherries, oranges, and blueberries) are considered anti-inflammatory foods.

These ingredients offer antioxidants, vitamins, minerals, and fiber that may support gut health and reduce oxidative stress, Kethamukkala says.

Note that green juices are less likely to be helpful. “Juicing removes much of the fiber, and commercially prepared green juices can contain substantial amounts of fruit-derived sugar,” Orentas says.

Strictly drinking green juices to “detox” or lose weight can also have adverse health effects and is not recommended.

6. Golden Milk

Golden milk is a traditional Indian drink made with turmeric, black pepper, and other spices like cinnamon or ginger mixed with plant-based or dairy milk.

Turmeric — the spice that gives golden milk its namesake color — contains curcumin, one of the dietary compounds that's been most extensively studied for inflammation, Orentas says. For instance, a meta-analysis found that curcumin supplements helped improve pain and physical function scores in people with knee osteoarthritis compared with a placebo. Those benefits don’t necessarily come from golden milk directly, though, since curcumin supplements contain significantly higher levels of curcumin.

“Golden milk should be viewed as a healthy beverage rather than a therapeutic intervention,” Orentas says. In other words: It may lend small anti-inflammatory benefits and can be part of an overall healthy diet, but it’s not a cure for pain or disease.

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Foods That Fight Inflammation. Harvard Medical School. February 24, 2026.
  2. Mokra D et al. Therapeutic Effects of Green Tea Polyphenol (‒)-Epigallocatechin-3-Gallate (EGCG) in Relation to Molecular Pathways Controlling Inflammation, Oxidative Stress, and Apoptosis. International Journal of Molecular Sciences. December 25, 2022.
  3. Dehzad MJ et al. Effects of Green Tea Supplementation on Antioxidant Status and Inflammatory Markers in Adults: A Grade-Assessed Systematic Review and Dose-Response Meta-Analysis of Randomised Controlled Trials. Journal of Nutritional Science. March 14, 2025.
  4. Frank C. Matcha: A look at possible health benefits. Harvard Medical School. November 25, 2024.
  5. Pázmándi K et al. The "Root" Causes Behind the Anti-Inflammatory Actions of Ginger Compounds in Immune Cells. Nutritional Immunology. June 27, 2024.
  6. Zhang Y et al. Comparative Effectiveness of Nutritional Supplements in the Treatment of Knee Osteoarthritis: A Network Meta-Analysis. Nutrients. August 3, 2025.
  7. Norouzzadeh M et al. Dose-Dependent Effect of Tart Cherry on Blood Pressure and Selected Inflammation Biomarkers: A GRADE-Assessed Systematic Review and Meta-Analysis of Randomized Controlled Trials. Heliyon. September 2023.
  8. Jawad M et al. A Comprehensive Polyphenolic Characterization of Five Montmorency Tart Cherry (Prunus cerasus L.) Product Formulations. Foods. March 26, 2025.
  9. The Sweet Danger of Sugar. Harvard Medical School. April 6, 2026.
  10. Kobylińska Z et al. Phytochemical Diversity of Punica granatum L. and Its Multi-Target Biological Functions. Nutrients. April 21, 2026.
  11. Bahari H et al. The Effects of Pomegranate Consumption on Inflammatory and Oxidative Stress Biomarkers in Adults: A Systematic Review and Meta-Analysis. Inflammopharmacology. July 28, 2023.
  12. “Detoxes” and “Cleanses”: What You Need to Know. National Center for Complementary and Integrative Health. March 2025.
  13. Integrative Health Recipe: Golden Milk. The University of Arizona Andrew Weil Center for Integrative Medicine. April 4, 2024.
Meet Our Experts
See Our Editorial PolicyMeet Our Health Expert Network
Kayli Anderson

Kayli Anderson, MS, RDN, WIMI-CP, ACSM-EP, DipACLM, FACLM

Medical Reviewer
Member of American College of Lifestyle Medicine

Kayli Anderson is a registered dietitian with more than a decade of experience in nutrition, plant-based nutrition, and lifestyle medicine. She specializes in women’s health and ha...

See full bio

Kelsey Kloss

Author

Kelsey Kloss is a health and wellness journalist with over a decade of experience. She started her career as an in-house editor for brands including Reader’s Digest, Elle Decor, Go...

See full bio
See Our Editorial PolicyMeet Our Health Expert Network