A Registered Nurse Shares the Top 8 Drinks That Help Fight Inflammation

Inflammation is part of the body’s natural healing response, but when it becomes chronic, it can raise the risk of several long-term health conditions.

1. Water

Drinking more water throughout the day is an effective way to stay hydrated and flush toxins from your system. Dehydration can increase systemic inflammation and lead to several health problems.

Aim to drink at least 8 glasses of water each day. If you’re bored with plain water, consider adding sliced fruit, such as lemons, limes, oranges, strawberries, or pineapple.

2. Green Tea

Green tea is rich in antioxidants, plant compounds that prevent cell damage and reduce inflammation. Green tea contains a type of antioxidant called polyphenols that have been proven to lower inflammation and reduce the risk of several chronic health conditions.

Consider enjoying a cup or two of green tea each morning for a gentle energy boost. 

3. Tart Cherry Juice

Tart cherry juice is made from antioxidant-rich sour cherries. It contains natural pigments called anthocyanins, which are linked to several health benefits, including reduced inflammation. Research shows that drinking tart cherry juice may reduce soreness after a workout by lowering muscle inflammation.

Tart cherry juice lives up to its name with an intensely sour flavor. Try diluting it with water if the taste is too much for you.

4. Pomegranate Juice

Pomegranate juice is a vibrantly red juice rich in polyphenols, a type of antioxidant. Research shows that polyphenols can lower systemic inflammation and may reduce the risk of certain chronic health conditions.

When choosing a pomegranate juice brand, opt for varieties with no added sugars or sweeteners. Consuming too much sugar can increase systemic inflammation. Like tart cherry juice, pomegranate juice is very tart, so diluting it with water may help.

5. Hibiscus Tea

Hibiscus tea is a tart, vibrant pink-red tea. It is made from dried hibiscus flower petals and is rich in antioxidants. Hibiscus tea contains flavonoids and vitamin C. It also contains anthocyanins, which help reduce inflammation in the body.

One study found that drinking hibiscus tea regularly may lower blood levels of inflammation markers, such as C-reactive protein (CRP).

6. Kombucha

Kombucha is a tangy, fermented drink rich in probiotics. Probiotics are live microorganisms that boost gut health and reduce inflammation. Kombucha also contains polyphenols, which are plant compounds with powerful anti-inflammatory effects.

To incorporate kombucha into your daily routine, start with 1/2 to 1 cup per day. While it is possible to brew your own kombucha at home, buying prepared kombucha from a grocery store is safer. Because it is made with live microorganisms, there is a risk of contamination and foodborne illness when making your own. 

7. Turmeric Tea

Turmeric is a golden spice that contains curcumin, a plant compound with anti-inflammatory effects. Research suggests that consuming turmeric may reduce inflammation and improve symptoms of inflammatory health conditions, including inflammatory bowel disease and arthritis.

Eating a turmeric-rich diet may also improve brain function and slow age-related cognitive decline. Turmeric is available as a dried spice, supplement, or tea. Try brewing a cup of turmeric tea each morning for a gentle start to the day.

8. Bone Broth

Bone broth is a warm liquid made from simmering bones in water and spices. It contains compounds found in cartilage, which have anti-inflammatory effects. Research on animals found that drinking bone broth made from chicken bones may reduce inflammation and improve symptoms of inflammatory bowel disease.

However, more research is needed to determine if bone broth is an effective treatment for inflammation in humans.