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What Can I Drink to Reduce Inflammation

Written by Dr. Michael Ruscio, DC on October 7, 2025

Written by Dr. Michael Ruscio, DC on October 7, 2025 — Reviewed by Hilary Watts

• Inflammation 101|
• What Can I Drink to Reduce Inflammation?|
• Eating an Anti-Inflammatory Diet|
• What Foods and Drinks Increase Inflammation?|

Your diet, including what you drink, plays a crucial role in controlling inflammation. An anti-inflammatory diet is a key part of staying healthy or managing chronic conditions—but it’s not just about what you eat. You might be asking, “What can I drink to help reduce inflammation?” Although there’s no magic drink that can eliminate inflammation entirely, research shows that certain beverages—like coffee, green tea, fruit and vegetable juices, chlorella extract, and even milk—can help lower inflammatory markers. In this article, we’ll look at what inflammation is, which drinks may help calm it, and which ones (along with certain foods) might make it worse.

Inflammation and Its Impact on Health

What Is Inflammation?

Inflammation is one way your body protects itself. When you have an infection or injury, chemical reactions and complex responses occur to fight off that infection and increase blood flow to the areas that need healing. In addition, pain often increases to signal there’s a problem you need to address 1.

An acute inflammatory response, which usually sets in rapidly and resolves within a few days, is critical for proper healing. Another type of inflammation, the ongoing or chronic kind, is another story. Chronic inflammation is responsible for serious and widespread diseases like type 2 diabetes, cardiovascular disease, arthritis and other joint diseases, allergies, and chronic obstructive pulmonary disease 2.

Any trauma to the body—such as toxins or irritants, wounds, heavy physical activity, infections, or emotional stress—can trigger an inflammatory response. Chronic inflammation can happen for many reasons, such as 2:

• When an infection or parasite isn’t fully cleared, like tuberculosis or certain fungi, and the immune system keeps reacting
• Long-term exposure to irritants or chemicals, such as silica dust or cigarette smoke
• Autoimmune diseases, where the immune system attacks healthy tissues, as in rheumatoid arthritis or lupus
• Genetic or cellular defects that make inflammatory responses persist, like in some auto-inflammatory disorders
• Repeated bouts of acute inflammation, though chronic inflammation can also occur on its own
• Stress on cells from harmful molecules, such as free radicals, uric acid crystals, and oxidized fats, which damages tissues and fuels inflammation
• Repeated emotional stress, low levels of sex hormones, carrying too much body fat, and eating a poor diet—all associated with inflammation

Is Inflammation Always Bad? 

Inflammation must be seen in context. As mentioned before, an acute inflammatory response is beneficial for managing infections and healing wounds, but when this response is sustained and left unchecked, chronic inflammation can result.

Chronic inflammation is the low-grade inflammation that not only prevents your body from properly repairing itself, but over time, it starts to negatively impact your healthy cells.

Unlike the short-term redness or swelling you see when you sprain an ankle, long-term (chronic) inflammation is often quiet. You may not notice it happening, but it can play a role in how your body feels and functions over time. Research suggests it may be connected to conditions such as 3: 

• Obesity
• Heart disease
• Rheumatoid arthritis
• Asthma
• Inflammatory bowel disease
• Type 2 diabetes
• Non-alcoholic fatty liver disease 
• Neurodegenerative issues (like Alzheimer’s)
• Depression
• Poor immune function (getting sick more easily)
• Sarcopenia (losing muscle as you age)
• Certain cancers

Because it doesn’t always come with obvious warning signs, this type of inflammation can easily go unnoticed—which is why finding gentle, daily ways to support your body matters.

What Can I Drink to Reduce Inflammation?

Adding anti-inflammatory drinks is a simple (and tasty) way to boost your intake of beneficial compounds. There are plenty of options to choose from, depending on what you enjoy most.

Coffee 

Coffee is one of the world’s favorite beverages, and while research on its health effects has sometimes been mixed, most evidence suggests that it offers anti-inflammatory effects. Here are some notable benefits: 

• A meta-analysis (study of studies) found that individuals who consumed more coffee tended to have lower CRP levels (a marker of inflammation). This relationship was linear, meaning that as coffee consumption increased, CRP levels consistently decreased—those who drank 4.5 cups of coffee a day had the lowest levels of CRP 4. 
• Additionally, coffee, with its anti-inflammatory and antioxidant properties, is associated with a lower risk of type 2 diabetes 5. 

Why it helps: Coffee provides polyphenols and other plant compounds that can calm inflammation. Just keep in mind that how you prepare it matters—loading it up with sugar or flavored syrups may counteract many of those benefits. If you tolerate it well, keeping your coffee simple (or lightly sweetened) is the best way to maximize its anti-inflammatory potential.

Fruit and Vegetable Juices 

Juice often gets a bad rap due to added sugars, but 100% fruit and vegetable juices (without sweeteners) can absolutely fit into an anti-inflammatory diet plan. 

Some good options to consider include:

• Orange juice—Pure orange juice is packed with polyphenols and antioxidants. Drinking approximately two cups a day has been linked to lower inflammation levels in adults with metabolic dysfunction, as well as improved insulin function and blood sugar levels in healthy adults 6. 
• Pomegranate juice—A large meta-analysis found that pomegranate juice is very effective at lowering multiple markers of inflammation and boosting the body’s total antioxidant capacity 7.
• Green juices—When made with leafy greens like spinach, kale, or watercress, or with non-starchy veggies like carrots and cucumbers, these juices deliver antioxidants and polyphenols linked with lower oxidative stress (free radical damage). There aren’t many trials directly examining the effects of green juices on inflammation, but the plant compounds in vegetables are backed by solid research 8.

Why it helps: When they’re 100% juice and used in moderation, certain juices—especially orange and pomegranate—can add concentrated polyphenols that may help reduce inflammatory markers; just don’t let juice crowd out whole fruits and vegetables.

Green Tea

Green tea isn’t just soothing—it’s packed with catechins, which are polyphenols studied for their impact on inflammation, metabolic health, longevity, and brain health. 

One long-term observational study found that older adults who drank green tea had a  lower risk of dementia—about a 5% lower risk for each cup they drank 9. 

Why it helps: Green tea delivers catechins and antioxidants that may reduce inflammation, particularly in people with metabolic or inflammatory conditions. 

Hydrogen Water 

Hydrogen water is regular water infused with molecular hydrogen gas. A recent systematic (methodical) review of 25 trials found it may boost antioxidant capacity, lower oxidative stress, and reduce inflammation—though most studies were small and short-term, so more research is needed 10.

Why it helps: Hydrogen water shows early promise for lowering oxidative stress and inflammation, especially in people with metabolic risk factors—though the evidence is still emerging.

Chlorella Water 

Chlorella is a nutrient-dense freshwater algae often used as a supplement. One randomized controlled trial (gold-standard type of study) found that people who drank about one ounce of chlorella water extract daily for three months had increased levels of glutathione—a vital antioxidant compound often touted as the “master antioxidant”—as well as improved liver function 11.    

Why it helps: By boosting the body’s antioxidant defenses, chlorella water extract may help reduce oxidative stress, which plays a role in chronic inflammation.

Milk and Kefir 

Cow’s milk is a common dietary intolerance. For those who are sensitive to either lactose (milk sugar) or casein (milk protein), milk can trigger inflammation. It’s best to listen to your body when it comes to determining how milk affects you personally. 

If you aren’t sensitive to dairy, some research shows that it can have an anti-inflammatory effect. For instance:

• One systematic review found that milk and dairy products, such as kefir, yogurt, and butter, had an anti-inflammatory effect in healthy individuals, those who carried unhealthy extra weight, or those with metabolic syndrome or type 2 diabetes 12. 
• A randomized controlled trial showed that female athletes who drank ¾ cup of kefir daily for 28 days had more beneficial gut bacteria that provide anti-inflammatory effects, compared to a group that didn’t drink kefir 13. 
• Another randomized controlled trial found that smokers who drank regular milk for six weeks had lower levels of inflammation markers in their blood, including IL-6, IL-1β, and TNF-ɑ 14.

However, although a 2020 meta-analysis found that people who ate more dairy products (not just milk) generally had lower inflammation markers, when researchers looked at only the most reliable studies, dairy didn’t seem to reduce inflammation 15.

Why it helps: Overall, dairy may help lower inflammation for some people, but the evidence isn’t consistent across all studies.

Golden Milk (Turmeric Milk)

Golden milk is a soothing blend made with turmeric, ginger, and milk (or a non-dairy alternative). The star ingredient is turmeric, which contains curcumin—a powerful compound with anti-inflammatory properties 16. Adding a pinch of black pepper can help your body absorb curcumin more effectively 17.

To make it at home: Warm 1 cup of milk (dairy or plant-based) with 1 teaspoon of turmeric, ½ teaspoon of ginger, and a pinch of black pepper. Sip it as a calming evening drink.

Why it helps: Golden milk provides a simple, comforting way to enjoy turmeric and ginger—two spices well known for their antioxidant and anti-inflammatory effects.

Ginger Tea

Ginger has long been valued for its anti-inflammatory properties. Its main compound, gingerol, helps reduce the activity of inflammatory cytokines that drive pain and swelling. For example,

• Ginger extracts can ease joint pain and stiffness in people with arthritis, lessen muscle soreness after exercise, and lower markers of inflammation like CRP and IL–6 18.
• A meta-analysis found that ginger is more effective than a placebo at relieving pain and cramping from periods, and that it may work as well as non-steroidal anti-inflammatory drugs (like ibuprofen) 19.
• A summary of research suggested that ginger may be helpful for managing chronic inflammatory diseases because it has such strong anti-inflammatory effects 20.

Most of this research uses concentrated extracts, so ginger tea may not deliver the same doses studied. Still, regularly sipping ginger tea provides gingerol and related compounds in smaller amounts—making it a safe and soothing way to add ginger’s benefits to your routine.

Why it helps: Ginger extract has strong evidence to support its ability to reduce inflammatory markers and alleviate pain. Ginger tea may be a gentler way to get some of those same compounds daily while also supporting hydration and comfort.

Can You Fight Inflammation With Your Diet?

What you eat and drink has a measurable impact on inflammation. An anti-inflammatory diet doesn’t just reduce the risk of chronic inflammation over time—it may also help calm inflammation that’s already active in the body. While there’s no single “perfect” diet for everyone, research highlights a few approaches that can make a difference.

Mediterranean Diet

A Mediterranean diet is one of the most well-studied anti-inflammatory eating patterns, and for good reason. It’s built around vegetables, fruits, whole grains, low-fat dairy, legumes, fish, lean protein, and plenty of extra-virgin olive oil.

Research consistently shows that a Mediterranean-style eating pattern offers a variety of benefits. For example, 

• A meta-analysis found that anti-inflammatory dietary patterns, such as the Mediterranean diet, lowered inflammation and improved cardiovascular health 21. 
• In a study of women with endometriosis, researchers found that those who ate a Mediterranean diet for six months were more likely to have reduced inflammatory markers and less pelvic and bowel pain 22. 
• Another meta-analysis found that adults who strictly followed a Mediterranean diet over nine years had a nearly 30% lower risk of rheumatoid arthritis 23.

Why it helps: A Mediterranean eating pattern is naturally high in antioxidants, fiber, omega-3s, and polyphenols—nutrients that calm inflammation and support overall health.

Paleo Diet

A Paleo diet focuses on whole, minimally processed foods—lean meats, fish, vegetables, fruits, nuts, and seeds—while avoiding refined sugar, ultra-processed foods, and many grains and legumes.

Research suggests it may help lower inflammation and improve metabolic health. 

• A large observational study found that a long-term Paleo diet was associated with a lower risk of cardiovascular disease, metabolic disease, and death from all causes 24. 
• A similar study tied a plant-based Paleo-like lifestyle to a lower risk of colorectal cancer, likely due to its anti-inflammatory and antioxidant effects 25.

Why it helps: By removing common inflammatory triggers and focusing on nutrient-dense foods, Paleo eating may help lower inflammation and improve overall health.

Learn more: Paleo Diet Guide

Low FODMAP Diet

If bloating, gas, or abdominal pain are your main struggles, a low-FODMAP diet may be worth exploring. This way of eating reduces certain fermentable carbs that feed gut bacteria and can trigger symptoms, making it especially helpful for people with irritable bowel syndrome (IBS).

Although a low FODMAP diet doesn’t seem to reduce inflammation in people with inflammatory bowel disease (IBD), it can improve digestive symptoms in IBD patients 26 and in people with IBS 27.

Why it helps: Easing gut triggers can reduce stress on the digestive system—helping people feel better day-to-day.

Download my Low FODMAP Diet Guide.

For Those Who Prefer Not to Follow a Full Diet Plan

If a named diet feels too restrictive or not right for your lifestyle, you can still get anti-inflammatory benefits by mixing and matching proven principles. The goal is to choose habits that feel sustainable for you and that you can maintain in the long term.

Here are some actionable, evidence-backed principles for reducing inflammation:

• Eat lots of colorful vegetables and fruits—especially leafy greens, berries, and cruciferous vegetables—because the antioxidants and phytochemicals they contain can help calm inflammation 28.
• Increase sources of omega-3 fatty acids from fatty fish like salmon and sardines, or vegan sources + supplements if needed 29.
• Eat other healthy fats like extra-virgin olive oil, nuts, and seeds 30 31.

Incorporate herbs and spices such as turmeric, ginger, cinnamon, cardamom, fenugreek, black pepper, hot pepper, oregano, and cumin 32 33. 

• Reduce or limit known inflammatory triggers, such as excessive added sugar, highly processed foods, trans fats, and high amounts of refined carbohydrates 34.

What Foods and Drinks Can Increase Inflammation?

While increasing your intake of anti-inflammatory foods and anti-inflammatory drinks is important, it’s equally important to reduce the foods and drinks that may cause or worsen inflammation. These include:

• Foods or beverages you’re allergic or sensitive to, such as cow milk, eggs, peanuts, tree nuts, soy, wheat, fish, shellfish, and sesame 35
• Highly processed foods with hydrogenated fats and excess sugar 36
• Sugar-sweetened beverages 37
• Processed meats like deli meats, hot dogs, bacon, and sausage 38

The Bottom Line on Anti-Inflammatory Drinks

Your overall lifestyle and diet can have a significant impact on your level of inflammation. While no single drink can solve the problem, incorporating anti-inflammatory foods and beverages and cutting back on inflammatory ones can make a real difference.

If you’d like to learn more about an anti-inflammatory lifestyle, my book, Healthy Gut, Healthy You is a comprehensive guide. If you have implemented the strategies but are still struggling with inflammation, contact us at the Ruscio Institute for Functional Medicine.

The Ruscio Institute has developed a range of high-quality formulations to help our clients and audience. If you’re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you. The information on DrRuscio.com is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.