Inflammation is the body’s built-in defense against injury and infection, supporting healing and recovery. However, when inflammation becomes chronic, it can contribute to disorders such as autoimmune disease, metabolic dysfunction, and even certain cancers. What you drink can play a major role in managing inflammation. The following beverages naturally contain compounds that help regulate inflammatory pathways.

1. Green Tea

Why it helps
Green tea contains catechins—plant antioxidants that help reduce oxidative stress and inflammatory markers. Even one to two cups per day may offer benefits without excessive caffeine, according to integrative medicine specialists. Choosing unsweetened varieties helps avoid added sugar, which may worsen inflammation.

2. Tart Cherry Juice

Why it helps
Tart cherries are rich in anthocyanins, pigments shown to ease muscle soreness, joint stiffness, and systemic inflammation while also supporting more restful sleep. Many experts recommend drinking around half a cup twice daily or diluting 100% tart cherry juice with water to lower sweetness while preserving benefits.

3. Kombucha

Why it helps
Kombucha is a fermented tea that contains probiotics, antioxidants, and polyphenols that minimize oxidative stress. Organic acids created during fermentation may further support gut and immune function. Moderate intake—around 4 to 8 ounces per day—appears helpful, while more than 12 ounces could trigger digestive sensitivity.

4. Ginger Tea

Why it helps
Ginger supplies dozens of anti-inflammatory compounds, including gingerols, which calm inflammatory pathways and support digestion. Both fresh and brewed ginger tea can help reduce inflammation, and drinking a cup daily—especially after meals—may be enough to notice benefits. Ginger also protects cells from free-radical damage.

5. Turmeric Tea

Why it helps
Turmeric provides curcumin, a widely studied anti-inflammatory compound. Turmeric tea and golden milk—made with plant or dairy milk, ginger, cinnamon, sweeteners, and black pepper—are effective options. Including fat and pepper increases curcumin absorption, making turmeric-based beverages more effective for regulating inflammation.

6. Pomegranate Juice

Why it helps
Pomegranate juice delivers punicalagins and other polyphenols that lower inflammatory markers such as C-reactive protein. Drinking about a cup per day of 100% juice is a simple way to replenish antioxidant defenses. If the flavor is too strong, dilution or substituting grape or berry juice offers similar benefits thanks to anthocyanins and resveratrol.