Anti-Inflammatory Drinks: 6 Easy Recipes to Make at Home

Anti-inflammatory drinks are drinks made from foods that fit an anti-inflammatory way of eating, such as berries, cherries, leafy greens, green tea, turmeric and ginger, with little or no added sugar. Harvard Health lists fruits such as strawberries, blueberries, cherries and oranges and leafy greens among the foods to eat, and soda and other sugar-sweetened beverages among the foods to limit (Harvard Health). Below are 6 easy anti-inflammatory drinks to make at home: golden milk, a ginger turmeric shot, an iced matcha latte, a tart cherry spritzer, a blueberry spinach smoothie and a mango turmeric cooler made with Nano Turmeric. None of them works like medicine; they are simply an easy way to fit more of these foods into your day.

6 anti-inflammatory drinks at a glance

What makes a drink anti-inflammatory?

A drink is usually called anti-inflammatory when it is made from foods that fit an anti-inflammatory way of eating and is low in added sugar; there is no official definition. Inflammation is part of how your immune system protects you, but Harvard Health explains that when it lingers day after day it can work against you, and that what you eat and drink is one of the tools you have (Harvard Health). In practice, a good anti-inflammatory drink has three things going for it:

• It is built on whole foods from Harvard Health's anti-inflammatory list, such as berries, cherries, oranges and leafy greens, or on tea, coffee and spices.
• It is low in added sugar. Soda and other sugar-sweetened beverages are on the list of foods to limit (Harvard Health), so a drink loaded with syrup works against the idea.
• You will actually drink it. Harvard Health points to an overall pattern, such as the Mediterranean diet, rather than any single food or drink.

Golden Milk (Turmeric Latte)

A warm, caffeine-free mug of milk simmered with turmeric, ginger, cinnamon and a pinch of black pepper. Total time 7 min | Makes 1 mug.

Ingredients:

• 1 cup (240 ml) milk or unsweetened plant milk
• 1/2 tsp ground turmeric
• 1/4 tsp ground cinnamon
• 1/4 tsp ground ginger, or a few slices of fresh ginger
• A small pinch of ground black pepper
• 1 tsp honey or maple syrup (optional)

1. Whisk. Whisk the milk, turmeric, cinnamon, ginger and black pepper together in a small saucepan.
2. Heat. Warm over medium-low heat for about 5 minutes, whisking now and then, until steaming. Do not let it boil.
3. Serve. Strain if you used fresh ginger, stir in the honey or maple syrup if using, and pour into a mug.

Why it is on the list: Turmeric, a plant in the ginger family, gets its yellow color from curcumin (NCCIH). Pure turmeric powder averaged 3.14% curcumin by weight in one lab analysis (Tayyem et al., 2006), and 1/2 teaspoon weighs about 1.5 g (USDA), so this mug has roughly 47 mg of curcumin, by our calculation. The black pepper adds piperine, which NCCIH notes is one way to improve curcumin bioavailability. For more versions, see turmeric tea, golden milk and turmeric water.

Ginger Turmeric Shot

A small, tangy shot of lemon, fresh ginger and turmeric that you shake up in a jar. Total time 3 min | Makes 1 shot (about 2 oz).

Ingredients:

• 2 tbsp fresh lemon juice
• 2 tbsp water
• 1/2 tsp freshly grated ginger
• 1/4 tsp ground turmeric
• A small pinch of ground black pepper
• 1 tsp honey (optional)

1. Shake. Add everything to a small jar, close the lid and shake hard for about 20 seconds.
2. Drink. Drink right away, or stir again first, because the spices settle quickly.

Why it is on the list: It packs ginger and turmeric into two quick sips, and it is easy to scale up. For a blender batch that keeps in the fridge for a few days, see our ginger turmeric shots recipe. Prefer something warm? Try ginger tea.

Iced Matcha Latte

A creamy iced green tea drink made by whisking matcha powder with a little water and pouring it over cold milk. Total time 5 min | Makes 1 glass.

Ingredients:

• 1 tsp matcha powder
• 2 oz (60 ml) hot water, not boiling
• 3/4 cup (180 ml) cold milk or unsweetened plant milk
• Ice
• 1 tsp honey or maple syrup (optional)

1. Whisk the matcha. Sift the matcha into a bowl, add the hot water and whisk until smooth and frothy, with no lumps.
2. Build. Fill a glass with ice, pour in the milk, and stir in the sweetener if using.
3. Pour. Pour the matcha over the milk and stir before drinking.

Why it is on the list: Matcha is powdered green tea, so you drink the whole leaf. Green tea contains catechins, although NCCIH says definite conclusions cannot yet be reached on most of its uses (NCCIH). Matcha contains caffeine, so have it earlier in the day; see how much caffeine is in tea and our hot or iced matcha latte.

Tart Cherry Spritzer

A bright, fizzy drink of 100% tart cherry juice, sparkling water and lime, with no added sugar. Total time 3 min | Makes 1 glass.

Ingredients:

• 4 oz (120 ml) 100% tart cherry juice, no sugar added
• 1 tbsp fresh lime juice
• Ice
• 4 oz (120 ml) chilled sparkling water
• A sprig of fresh mint (optional)

1. Build. Fill a glass with ice and add the tart cherry juice and lime juice.
2. Top. Top with sparkling water, stir gently and garnish with mint.

Why it is on the list: Cherries are on Harvard Health's list of anti-inflammatory foods (Harvard Health). In a review of 29 human studies on sweet and tart cherries, including juice, cherry products lowered markers of inflammation in 11 of the 16 studies that measured them, although most studies lasted less than 2 weeks (Kelley et al., 2018). Check the label for 100% juice with no added sugar.

Blueberry Spinach Smoothie

A thick purple smoothie that hides a big handful of spinach behind blueberries, banana and almond butter. Total time 5 min | Makes 1 large smoothie.

Ingredients:

• 1 cup (150 g) frozen blueberries
• 1 packed cup (30 g) baby spinach
• 1/2 ripe banana
• 1 tbsp almond butter, or 4 to 5 walnut halves
• 1 cup (240 ml) unsweetened almond milk or other milk

1. Blend. Add the milk first, then the spinach, banana, almond butter and blueberries. Blend on high until completely smooth, about 1 minute.
2. Adjust. Add a splash more milk if it is too thick, or a few ice cubes if you want it colder, then blend again.

Why it is on the list: Blueberries, leafy greens like spinach, and nuts like almonds and walnuts are all on Harvard Health's list of anti-inflammatory foods, and nuts have been associated with reduced markers of inflammation (Harvard Health). For more fruit ideas, see our mango smoothie.

Mango Turmeric Cooler with Nano Turmeric

A light, fruity cold drink made with our mango-flavored turmeric drink mix, fresh orange juice and ginger. Total time 3 min | Makes 1 glass.

Ingredients:

• 1 sachet Nano Turmeric (5 g)
• 1/2 cup (120 ml) cold water
• Juice of 1 orange (about 1/3 cup)
• 1/2 tsp freshly grated ginger
• Ice
• 2 oz (60 ml) chilled sparkling water (optional)

1. Mix. Shake or stir the Nano Turmeric, water, orange juice and ginger in a jar until the drink mix dissolves.
2. Serve. Pour over ice and top with sparkling water if you like it fizzy.

Why it is on the list: Nano Turmeric is our mango-flavored turmeric curcumin drink mix. One sachet (5 g) is one serving, with 10 calories and no caffeine listed (Product Facts). Based on tests by an independent laboratory, its bioavailability can be up to 35X that of pure turmeric extract. Oranges are also on Harvard Health's list of anti-inflammatory fruits (Harvard Health).

Drinks to limit

If you are cutting back on foods linked to inflammation, sweetened drinks are an easy place to start. Harvard Health lists soda and other sugar-sweetened beverages among the foods to avoid or limit (Harvard Health). That includes many bottled teas, energy drinks and coffeehouse drinks, so check labels for added sugar. To make the recipes above lighter, skip the honey, use unsweetened milk and choose 100% juice with no sugar added.

Other everyday drinks that fit

• Water, plain or with lemon, cucumber or mint, is the simplest low-sugar choice.
• Unsweetened green, black or herbal tea, hot or iced. See how to brew green tea.
• Coffee, which Harvard Health notes contains polyphenols and other compounds that may protect against inflammation (Harvard Health). The FDA says healthy adults can generally have up to 400 mg of caffeine a day (FDA). For lower-caffeine options, see coffee alternatives.

Safety notes

• Turmeric: oral turmeric can cause nausea, acid reflux, stomach upset, diarrhea or constipation. NCCIH also notes that liver damage has been reported in some people taking curcumin products made to be absorbed better; stop and talk with your healthcare provider if you notice fatigue, nausea, poor appetite, dark urine or yellowing skin or eyes. Turmeric supplements may be unsafe during pregnancy (NCCIH).
• Caffeine: green tea and matcha contain caffeine (NCCIH). Have them earlier in the day if caffeine affects your sleep.
• Medications: if you take any medicine, NCCIH advises talking with your healthcare provider before using herbal products (NCCIH).
• Not a treatment: these drinks are not a substitute for medical care. If you have ongoing pain, swelling or other symptoms, talk with a healthcare provider. See understanding chronic inflammation.

Frequently asked questions (FAQ)

What drinks are anti-inflammatory?

Drinks made from foods that fit an anti-inflammatory way of eating, with little or no added sugar: green tea and matcha, berry and leafy green smoothies, tart cherry juice, and turmeric or ginger drinks such as golden milk. Plain water, unsweetened tea and coffee fit too. Harvard Health lists soda and other sugar-sweetened beverages among the foods to limit.

What is the best anti-inflammatory drink?

There is no single best one. Your overall diet matters more than any one drink, and Harvard Health points to a Mediterranean-style diet as a pattern that closely follows anti-inflammatory eating. Pick a low-sugar drink you enjoy and will actually have regularly.

Is golden milk anti-inflammatory?

Golden milk is made with turmeric, whose curcumin is widely studied, but NCCIH says there is not yet enough evidence to definitively conclude that turmeric or curcumin is beneficial for any health purpose. A mug made with 1/2 teaspoon of turmeric has roughly 47 mg of curcumin, by our calculation, so think of it as a comforting drink rather than a dose.

Is green tea anti-inflammatory?

Green tea and matcha contain catechins, a type of plant polyphenol. NCCIH says definite conclusions cannot yet be reached on most uses of green tea, and that no safety concerns have been reported for green tea as a beverage for adults, although it does contain caffeine.

Does tart cherry juice help with inflammation?

A 2018 review of human studies found that cherries or cherry products lowered markers of inflammation in 11 of 16 studies that measured them. Most studies lasted less than 2 weeks, so the evidence is early. Choose 100% juice with no added sugar.

Is coffee anti-inflammatory?

Harvard Health notes that coffee contains polyphenols and other compounds that may protect against inflammation. Keep it low in added sugar, and the FDA says healthy adults can generally have up to 400 mg of caffeine a day.

Can I drink anti-inflammatory drinks every day?

Most of these drinks are made from everyday foods. Watch the added sugar and caffeine, cut back if turmeric or ginger upsets your stomach, and check with your healthcare provider if you are pregnant, nursing, taking medication or managing a health condition.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

This article is for general educational purposes only and is not medical advice. Check with a qualified healthcare professional before using turmeric, ginger or supplements if you are pregnant, nursing, taking medication, or managing a health condition.

Learn more: read turmeric benefits: what the research shows and why turmeric and black pepper are paired, or try our golden turmeric mango latte.