The Best Teas for Inflammation
Inflammation is your body’s natural defense mechanism. When it becomes chronic, however, it can trigger a range of serious health issues including heart disease, diabetes, arthritis, and autoimmune disorders.
Fortunately, your kitchen might hold one of the most accessible and powerful tools to help manage inflammation: tea.
Packed with antioxidants and plant compounds, teas offer natural relief for swelling, pain, and oxidative stress.
What Exactly Is Inflammation?
Inflammation is a biological response to injury or infection. While acute inflammation helps the body heal, chronic inflammation can persist over time and damage healthy tissues.
It’s been linked to conditions like rheumatoid arthritis, IBD, heart disease, and even certain cancers.
Diet plays a key role in either aggravating or reducing inflammation. Anti-inflammatory teas are a powerful dietary ally.
1. Ginger Tea – The Anti-Inflammatory All-Star
Ginger contains gingerol and shogaol, bioactive compounds known for their ability to reduce inflammation by inhibiting pro-inflammatory cytokines.
- In one clinical trial, 1,000 mg of ginger daily significantly reduced inflammatory markers in osteoarthritis patients.
- Ginger tea is especially helpful for joint pain, muscle soreness, nausea, and immune support.
How to brew: Simmer 1 tablespoon of fresh, peeled ginger in 2 cups of water for 10-15 minutes. Add lemon and honey to taste.
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2. Green Tea – Antioxidant-Rich and Clinically Studied
Green tea is rich in polyphenols, especially EGCG (epigallocatechin gallate), which reduces inflammation and oxidative stress.
- EGCG has been shown to lower inflammation markers in patients with IBD and may help reduce cardiovascular and neurodegenerative risks.
- Matcha, a powdered form of green tea, delivers a concentrated dose of these compounds.
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3. Turmeric Tea – Relief for Joint and Gut Health
Curcumin is the active compound in turmeric that targets multiple inflammatory pathways. It is often combined with black pepper to enhance absorption.
- Clinical studies show curcumin supplementation can significantly reduce osteoarthritis pain and IBD symptoms.
- Though tea contains less curcumin than supplements, regular consumption still offers benefits.
Brew guide: Simmer 1 tsp of turmeric powder or grated root with water for 10 minutes. Add black pepper and a fat source (e.g., coconut milk) for better absorption.
Looking for some variety? Check out our collection of turmeric-containing teas!
4. Holy Basil (Tulsi) Tea – The Stress-Relief Adaptogen
Holy basil is considered an adaptogen, helping the body balance stress-related inflammation.
- It may reduce cortisol, blood sugar, and lipid levels while inhibiting inflammatory enzymes.
- Tulsi is also antibacterial and supports respiratory health.
Steeping tip: Use 1 tsp dried holy basil leaves per cup. Steep for 5–7 minutes.
5. Rosehip Tea – Rich in Vitamin C and Joint-Supportive Compounds
Rose hips contain polyphenols and triterpenoids that inhibit pro-inflammatory chemicals.
- A meta-analysis of clinical trials found rosehip powder significantly improved pain and joint stiffness in rheumatoid arthritis.
How to prepare: Crush 8–10 rosehips and steep in hot water (not boiling) for 8 minutes.
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6. Fennel Tea – A Natural Pain Reliever
Fennel seeds contain powerful phenolic compounds like quercetin and kaempferol, which may alleviate menstrual pain and reduce inflammation.
- In one study, fennel extract was as effective as NSAIDs for menstrual cramps.
To brew: Crush 2 tsp fennel seeds and steep in boiling water for 10 minutes.
Enjoy the properties of fennel in our Mermaid Chai. Take a look!
Brewing Tips for Maximum Benefit
- Loose leaf > tea bags: Higher antioxidant content
- Steep 5–10 min: Long enough to extract bioactive compounds
- Add-ins: Lemon, honey, cinnamon, cardamom, or black pepper can boost flavor and function
How to Shop for Anti-Inflammatory Teas
- Choose organic: Reduce pesticide exposure
- Check expiration dates: Fresh herbs = stronger effect
- Trusted sources: Look for reputable brands with third-party testing
Lower Inflammation with a Simple Beverage
Daily tea consumption is a simple and effective way to support your body’s natural defenses. From ginger for joint relief to tulsi to calm stress-related inflammation, these teas are scientifically supported tools to help you feel your best.
Combine with healthy habits like sleep, movement, and a balanced diet for even greater anti-inflammatory benefits.
Sources:
Anti-inflammatory Action of Green Tea - PubMed
Antioxidant and anti-inflammatory effects of curcumin/turmeric - PubMed
Effect of Ginger on Inflammatory Diseases - PubMed
The Clinical Efficacy and Safety of Tulsi in Humans - PubMed
https://www.healthline.com/health/food-nutrition/holy-basil-benefits