From Ginger Shots to Green Tea: Anti-Inflammatory Drinks That Help Calm Inflammation (Naturally)
Dec 8, 2025 • 8 min read
Published on December 8, 2025 | Updated on December 8, 2025
December 8, 2025
MS, Registered Dietitian, Former President of CT Academy of Nutrition & Dietetics
Long days at a desk, chasing kids, juggling stress, or pushing through workouts you’re not quite ready for…over time, many of us start to notice sore joints, a stiff back, or that our bodies just feel a bit “louder” than they used to, no matter our age.
You might not be ready to change everything you eat, but swapping what’s in your glass? That feels doable.
That’s where anti-inflammatory drinks, teas, and simple tonics come in: small, daily choices that can gently support your body’s natural repair systems.
This doesn’t replace a full anti-inflammatory diet, and it’s not a cure for any condition. But when you pair anti-inflammatory tonics with a balanced diet, movement, and sleep, you create a powerful foundation for less pain, more energy, and better resilience..
Drinks are sneaky: they’re easy to consume quickly and often pack more sugar, caffeine, or additives than we realize. At the same time, they’re also one of the simplest ways to deliver concentrated nutrients like polyphenols, antioxidants, and other anti-inflammatory plant compounds.
Research has linked ingredients like ginger, turmeric (curcumin as the active health-promoting ingredient), green tea catechins, berry polyphenols (naturally occurring plant compounds), and omega-3 fats to reduced inflammatory markers and improvements in pain, joint health, and metabolic balance. These are many of the same pathways you’ll see discussed in pieces on anti-inflammatory diets. The difference here is that we’re focusing on what you sip, not just what’s on your plate.
Think of homemade anti-inflammatory drinks as one lever in a bigger system: they won’t fix everything, but they can support your gut, joints, and immune system in a way that’s realistic for busy, tired, very-human you.
Most anti-inflammatory tonics and teas share a few things in common. They:
Use whole or minimally processed ingredients
Rely on water, herbal infusions, or unsweetened plant milks as a base
Keep added sugar low (or skip it entirely)
Include herbs, spices, or healthy fats with research-backed anti-inflammatory properties
Anti-inflammatory tonics and teas work by bringing togetheringredients that support the body’s natural repair systems rather than overwhelm them. Using whole or minimally processed ingredients means you’re getting compounds in their most intact form, things like polyphenols, antioxidants, and plant fibers that help reduce oxidative stress and calm inflammatory pathways.
Keeping added sugar low matters because high-sugar drinks spike blood glucose and insulin levels, which research shows can increase inflammatory markers within as little as a few hours. By skipping sugar and other inflammatory foods, you avoid triggering this response.
Meanwhile, herbs, spices, and healthy fats bring in powerful plant compounds: gingerol in ginger, curcumin in turmeric, EGCG in green tea, and omega-3 fats in certain oils all have well-documented anti-inflammatory effects. They work by reducing the production of inflammatory cytokines, supporting antioxidant defenses, and helping regulate immune activity.
Put together as part of an anti-inflammatory meal plan, these elements create drinks that help your body return to a calmer, more balanced state.
Let’s look at some of the all-stars you’ll see again and again in an anti-inflammatory tonic recipe.
Ginger contains gingerol, a compound shown in multiple studies to reduce the production of inflammatory molecules that contribute to pain and swelling. Research in people with arthritis and muscle soreness has found that ginger can modestly reduce pain over time, especially when used regularly rather than as a one-off “shot.”
May ease joint stiffness and muscle soreness
Supports digestion and nausea relief
Works well in shots, teas, smoothies, and broths
Curcumin, the active compound in turmeric, has been widely studied for its anti-inflammatory and antioxidant effects. Reviews and meta-analyses suggest that curcumin can help reduce inflammatory markers and ease symptoms in conditions such as rheumatoid arthritis and inflammatory bowel disease, although food-based turmeric is less concentrated than supplements.
Helps calm chronic, low-grade inflammation
Acts as an antioxidant, neutralizing free radicals (unstable molecules that can harm our health)
Pairs well with black pepper and a fat source (like oil or coconut milk) to improve absorption
Green tea and matcha are rich in catechins, especially EGCG, which have been linked to reduced inflammation, improved cardiovascular markers, and potential neuroprotective effects. Matcha, made from ground whole tea leaves, delivers a higher concentration of these compounds than regular brewed green tea.
Provides a gentle caffeine lift with L-theanine for calmer focus
Offers strong antioxidant support
Works as a base for warm tonics or iced anti-inflammatory drinks
Berries contain polyphenols such as anthocyanins and quercetin, which are associated with reduced inflammation and improved outcomes in people with inflammatory conditions such as arthritis.
Dark leafy greens add fiber and micronutrients such as vitamin A and folate, while citrus provides vitamin C, which supports collagen and immune health.
Support gut health through fiber and plant diversity
Add natural sweetness without the blood-sugar spikes of added sugar
Blend easily into smoothies and juices
Homemade bone broth contains amino acids such as glycine and proline, as well as collagen and compounds like chondroitin sulfate, which may support joint health.
Some animal studies suggest bone broth has anti-inflammatory effects, while omega-3 fats (from fish oil or cod liver oil) are well-established inflammation-fighters. Bone broth is also rich in collagen, which makes it a perfect addition for women following an anti-inflammatory diet in menopause, a period when collagen production starts to decline.
May help support joint comfort
Contributes to gut and connective tissue health
Works as a savoury, warming drink between meals
Some research has found that a baking soda-water tonic might influence inflammatory pathways, but regular use can come with real risks (like metabolic alkalosis or strain on the kidneys and liver). This is a good reminder that more isn’t always better and that even “natural” anti-inflammatory tonics can have downsides if overused.
If you have any underlying health conditions, especially kidney or cardiovascular issues, talk with a healthcare professional before trying more intense or long-term tonics.
You don’t need a juicer, fancy blender, or a fridge full of obscure powders. These simple ideas are meant to fit into a normal day: the kind where you’re juggling work, family, and the sudden need to sit down halfway through folding laundry.
This is a quick, sharp shot that feels like hitting “reset” on your system. Ginger and lemon bring anti-inflammatory and antioxidant support, and starting your day with something other than coffee can be a gentle win for your gut and hydration.
Ingredients:
1–2 teaspoons fresh ginger, finely grated or pressed through a garlic press
Juice of ½ lemon
¼–½ cup warm water
Optional: ½–1 teaspoon honey
How to make: Stir ginger and lemon juice into warm water. Add honey if you prefer a softer taste.
If you are looking for something to replace your evening glass of wine by the fire, this is it. Turmeric and ginger work together to calm inflammatory pathways, citrus adds vitamin C., and pepperand a little fat help your body absorb more curcumin.
Ingredients:
1 tablespoon freshly grated turmeric or ½–1 teaspoon ground turmeric
1 thin slice fresh ginger 1 slice orange or lemon
1½–2 cups water or unsweetened plant milk
A pinch of black pepper
Optional:
A sprinkleof cinnamon
1 teaspoon honey or maple syrup
How to make: Warm the liquid gently over low heat with turmeric, ginger, citrus, and black pepper until steaming (not boiling). Add optional ingredients, stir, and serve.
Perfect for the days you want energy, but not the wired-and-crashing feeling. Matcha is packed with EGCG, a catechin with anti-inflammatory and antioxidant activity, and L-theanine helps smooth the caffeine effect so you feel focused instead of jittery.
Ingredients:
1–2 teaspoons matcha powder
1 cup hot water (around 75–80°C / 170–180°F, not boiling)
4–6 fresh mint leaves or 1 mint tea bag
Optional: 1–2 tablespoons unsweetened plant milk
How to make: Steep mint in hot water for 2–3 minutes. Whisk in matcha until smooth. Add plant milk if you’d like it creamier.
This is one of the most satisfying anti-inflammatory drinks if you struggle to get enough plants in. Berries deliver polyphenols linked with reduced inflammatory markers and arthritis symptoms, while greens and seeds add fiber and healthy fats to stabilize blood sugar and support gut health.
Ingredients:
1 packed cup spinach or kale
1 cup frozen mixed berries
½ banana or ¼ avocado
¾–1 cup water or unsweetened plant milk
Optional: 1 tablespoon ground flaxseed or chia seeds
How to make: Blend greens and liquid first for smoothness, then add berries, banana or avocado, and seeds.
This is a savoury option if sweet drinks don’t appeal to you, or you want something warm mid-afternoon. Bone broth contains collagen and amino acids that may support joint and gut health, and sipping something warm and protein-rich can help reduce snack cravings that come from “tired” rather than “hungry.”
1 cup home-made or high-quality store-bought bone broth
Optional: pinch of turmeric, black pepper, or fresh herbs
How to make:
Warm broth in a small saucepan or microwave until hot but not boiling. Add optional spices or herbs and sip slowly.
No. They can support your body’s natural anti-inflammatory processes, but they work best as part of a broader pattern that includes balanced eating, movement, and sleep.
Some people notice changes like less bloating or steadier energy within a couple of weeks of adding anti-inflammatory drinks and cutting back on sugary ones. Bigger shifts (like less joint pain or better recovery) usually show up over months.
In most cases, yes, especially when you keep sugar low and ingredients simple. The main exceptions are more intense options (like baking soda tonics) or anything that could interact with your medications, which you should discuss with a healthcare professional first.
Yes. These drinks complement, but don’t replace, plain water. Think of them as “upgrades” for some of your usual beverages, not an excuse to skip hydration basics.
You don’t have to go on a juice cleanse or live on ginger shots to benefit from anti-inflammatory drinks. A couple of carefully chosen anti-inflammatory tonics or teas each day (built from real ingredients and realistic routines) can support joint comfort, gut health, and overall resilience, especially when midlife or menopause has you feeling a bit more inflamed than you’d like.
Pair those sips with any movement you actually enjoy, and you’ve got a sustainable way to care for your body from the inside out. Before making big changes, check in with a healthcare professional for individualized guidance, especially if you have an existing condition or take medication,
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
