14 Best Teas To Combat Inflammation

Medically reviewed by Melissa Nieves, LNDMedically reviewed by Melissa Nieves, LND

Inflammation is a critical part of your body's defense system. While short-term inflammation helps protect you when you're sick or injured, chronic inflammation that persists over time can harm your body and increase your risk of a number of health conditions, including heart disease and certain cancers.

Many factors can cause or worsen inflammation. For example, smoking, exposure to pollution, obesity, stress, age, and diet are just a few factors associated with increased inflammation.

Fortunately, you can combat inflammation by adding anti-inflammatory foods and drinks like tea to your diet. Certain teas are high in compounds that fight inflammation and boost your body's antioxidant defenses.

1. Green Tea

Green tea is high in polyphenol antioxidants, which are molecules found in foods that counteract oxidative stress. Green tea has epigallocatechin-3-gallate (EGCG), kaempherol, chlorogenic acid, and quercetin, all of which have powerful anti-inflammatory properties.

Green tea's potent anti-inflammatory benefits is one of the main reasons why it's known to be protective against a number of inflammation-mediated health conditions, like heart disease and several cancers.

2. Hibiscus Tea

Hibiscus tea is a tart and fruity tea high in anti-inflammatory compounds called anthocyanins, which are responsible for the tea's deep red color. Hibiscus tea also contains vitamin C and flavonoids, which are antioxidants that fight inflammation and protect the cells in your body.

A study of 25 men found that drinking 250 milliliters (mL) of hibiscus tea led to significant reductions in levels of the inflammatory marker C-reactive protein ultra-sensitive (CRP-US) compared to those who only drank plain water. CRP is an inflammatory marker often elevated in people with inflammatory conditions like rheumatoid arthritis (RA). Hibiscus tea can be a beneficial choice for those looking for a natural and effective way to lower inflammation.

3. Ginger Tea

Ginger contains phenolic compounds like shogaols, gingerols, and zingerone, which combat inflammation by decreasing levels of inflammatory proteins such as tumor necrosis factor α (TNF-α) and interleukin-6 (IL-6), and inhibiting inflammatory pathways in your body.

Studies show that supplementing with ginger may reduce these markers of inflammation. While ginger tea is much less concentrated than ginger supplements, sipping it is an easy way to introduce powerful anti-inflammatory substances into your diet.

4. Turmeric Tea

Turmeric is one of the most popular natural remedies for combating inflammation. Curcumin, turmeric's main active ingredient, is known to have impressive anti-inflammatory effects in the body.

Research shows that supplementing with turmeric or consuming a turmeric-rich diet may be an effective way to improve inflammatory conditions like arthritis, cognitive decline, and ulcerative colitis (UC), which is an inflammatory bowel disease (IBD).

Try adding grated fresh turmeric to dishes like curries and soups and making turmeric tea with fresh turmeric root, lemon, and honey.

5. Oolong Tea

Due to its high concentration of anti-inflammatory compounds like EGCG, theaflavins, thearubigins, and epigallocatechin (EGC), oolong tea may help protect against inflammatory conditions and inflammation-related cellular damage.

Drinking oolong tea may help reduce your risk of developing cognitive-related health conditions, like depression, thanks to its protective and anti-inflammatory effects on the brain.

6. Rosehip Tea

Rosehips are the part of the rose flower just below the petals that contain the plant's seeds. They can be used to make a sweet and tangy tea.

Rosehip tea is a good source of vitamin C, one of the body's most important antioxidants. In addition to its antioxidant and anti-inflammatory properties, vitamin C helps regenerate other powerful antioxidants in the body, like vitamin E.

Rosehip is also a good source of carotenoids, phenolic compounds, and organic acids, which contribute to its anti-inflammatory benefits. Studies suggest using water 183–187 degrees Fahrenheit and brewing your tea for 6–8 minutes to retain the highest concentration of these substances.

7. Peppermint Tea

People with inflammatory digestive conditions like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD) may benefit from sipping peppermint tea.

Peppermint can relax muscles and lower inflammation in the gastrointestinal tract, which may soothe digestive symptoms like abdominal pain. Peppermint may also be effective for combating nausea and acid reflux.

8. Chamomile Tea

Chamomile contains a variety of anti-inflammatory substances, including apigenin and ferulic acid, which inhibit the release of inflammatory proteins in your body.

In addition to combatting inflammation, chamomile has calming properties and has been shown to be an effective and natural way to improve your sleep quality.

For a caffeine-free nighttime beverage, brew a hot chamomile tea and sip it as you prepare for bed.

9. Rooibos Tea

Rooibos tea is made from the leaves of the Aspalathus linearis plant. It has a sweet, slightly nutty flavor and contains polyphenols and flavonoids, which fight inflammation.

Though research on humans is limited, studies completed in animals suggest that rooibos may lower inflammation by reducing the activity of pro-inflammatory proteins and increasing the secretion of Interleukin 10 (IL-10), a protein that inhibits the release of pro-inflammatory cytokines like TNF-α.

10. Cinnamon Tea

Cinnamon intake is linked to health benefits such as reduced blood sugar and blood lipid levels. This is due to the spice's high concentration of anti-inflammatory and antioxidant compounds like coumarin, cinnamic acid, cinnamaldehyde, and eugenol.

Cinnamon tea can be made with ground cinnamon or cinnamon sticks. It is delicious when paired with other anti-inflammatory ingredients, like lemon juice.

11. Tulsi Tea

Tulsi, also known as Holy basil, is an Ayurvedic herb that has been used as a natural medicine for thousands of years. It contains a number of active compounds that inhibit inflammatory pathways in the body, which can benefit those with inflammatory conditions like RA and digestive disorders like IBD.

Tulsi leaves, which is the part of the plant most commonly used to make tea, contain eugenol, ursolic acid, linalool, β-caryophyllene, and 1,8-cineole, all of which have strong anti-inflammatory properties.

12. Lemon Balm Tea

Melissa officinalis L., commonly known as lemon balm, is an herb in the mint family. It has a bright, citrusy taste and is commonly used as a soothing tea.

Lemon balm contains flavonoid compounds, like quercetin, that have been shown to suppress inflammation by inhibiting the production of inflammatory proteins like TNF-α.

To boost the inflammation-fighting power of your lemon balm tea even more, add a squeeze of lemon juice, which is high in vitamin C.

13. Black Tea

Black tea, which is the most widely consumed tea in the world, is a significant source of substances that fight inflammation. For example, black tea provides tea polysaccharides (TPS) and the polyphenols EGCG, theaflavins, and thearubigins, which work to reduce inflammation and inhibit cellular damage.

Studies show that drinking black tea may help protect against several conditions caused by chronic inflammation, such as coronary artery disease and type 2 diabetes.

14. Fennel Tea

Fennel, also known as Foeniculum vulgare, is a medicinal plant with a licorice-like flavor. Though it is most commonly eaten in salads, it can also be used to make a flavorful, anti-inflammatory tea.

Fennel is rich in compounds such as vitamin C and quercetin, which support overall health by protecting your cells against the harmful effects of inflammation and bolstering its antioxidant defenses. Fennel tea has a strong taste, which can be subdued by adding ingredients like ginger, lemon juice, or honey.

Other Ways to Reduce Inflammation

Although drinking anti-inflammatory drinks like tea can help you fight inflammation, there are other things you can do, such as:

• Eat more fruits and vegetables

• Avoid smoking

• Cut back on your alcohol intake

• Maintain a healthy body weight

• Reduce your consumption of ultra-processed foods and added sugar

• Exercise regularly

A healthy diet and lifestyle is one of the best ways to reduce inflammation and protect against disease.

Tips for Consuming Tea

Because there are so many types of teas to choose from, keep your preferences in mind when picking out an anti-inflammatory tea. For example, if you prefer tart and fruity flavors, hibiscus tea may be a good choice for you. If you prefer a spicier tea, opt for cinnamon or turmeric.

When preparing your tea, keep in mind that preparation methods can affect the flavor of your brew. If you'd like to make a stronger tea, try steeping your tea for longer. Shorter steeping times will result in a lighter-tasting tea. Most teas should be steeped for between 2-5 minutes, though recommended steeping times vary,

If you'd like to increase the health benefits of your tea, add ingredients like lemon juice, grated ginger, or a dash of cinnamon, which can provide an extra dose of anti-inflammatory compounds.

A Quick Review

Sipping on certain teas can increase your intake of inflammation-fighting substances, such as polyphenols, plant pigments, and vitamin C.

Try adding a variety of teas to your diet, such as green tea, hibiscus tea, chamomile tea, and turmeric tea, for an easy way to combat inflammation and support your overall health.

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