Ten Drinks That Fight Pain and Inflammation

When you have an injury or an infection, your immune system responds by triggering inflammation. Although this causes pain and discomfort, it’s an important part of the healing process because it allows more blood and immune cells to reach the injured or infected site. But when this natural immune response lasts too long or happens when there is no threat, it becomes a problem because it can damage your body. If you have an inflammatory condition, an anti-inflammatory diet may help you get inflammation under control. Here are 10 drinks you might want to try.

Turmeric tea contains curcumin, a natural compound that helps fight inflammation. Studies show that curcumin blocks certain proteins called cytokines and enzymes that cause inflammation. It also neutralizes free radicals, molecules that can spark more inflammation. Several studies show that people with arthritis who take 1,000 milligrams of curcumin daily for eight to 12 weeks notice an improvement in their symptoms. And research suggests that curcumin works just as well as common painkillers like paracetamol for easing pain and improving movement in people with knee osteoarthritis.

Ginger has powerful compounds called gingerol and shogaol that help stop the body from making proteins that cause inflammation. Studies show that ginger helps ease pain and reduce disability in people with osteoarthritis. A study showed that ginger supplements reduced muscle soreness after exercise. Research also suggests that ginger can relieve menstrual cramps as effectively as common pain medicines such as nonsteroidal anti-inflammatory drugs (NSAIDs). It may even help with migraines – one study found that ginger worked about as well as the medication sumatriptan for easing migraine pain, and with fewer side effects.

Cherry juice is packed with anthocyanins, powerful antioxidants that help protect your cells by neutralizing free radicals, molecules that can damage your cells and cause inflammation. Drinking tart cherry juice regularly may cut down how often gout attacks happen. (Gout is a type of arthritis caused by too much uric acid building up in the body.) Some research even suggests that tart cherry juice can reduce muscle soreness and help your body recover faster after exercise.

Green tea contains the anti-inflammatory compound epigallocatechin gallate, or EGCG, which helps block proteins responsible for inflammation. A study in rats found that EGCG may reduce the symptoms of arthritis. Studies suggest that EGCG may reduce inflammation in the gut in conditions like Crohn’s disease and ulcerative colitis. EGCG's anti-inflammatory effects may help protect against inflammation-related damage in the brain. Green tea also has an amino acid called theanine, which helps you stay calm and focused and may reduce inflammation. 

Matcha is a finely ground powder made from specially grown green tea leaves. Like regular green tea, it’s rich in catechins such as epigallocatechin gallate (EGCG) and the amino acid L-theanine, both of which help fight inflammation. One study found that drinking matcha daily for a month improved gum health in people with gingivitis by lowering levels of inflammatory proteins. If you don't eat dairy, you can still enjoy a matcha latte by using plant-based milks like oat, almond, or soy instead.

Pineapple is packed with bromelain, an enzyme that helps break down proteins and has strong anti-inflammatory effects. It breaks down bradykinin, a protein that triggers pain and swelling, and can also block other proteins that cause inflammation. One study found that pineapple juice significantly eased menstrual pain in teenage girls. Other research shows that bromelain can reduce pain after dental procedures like root canals and gum surgery. It may also help relieve pain in chronic inflammatory conditions such as osteoarthritis.

Beets are rich in nitrates, which improve heart health by lowering blood pressure and increasing blood flow. They also contain antioxidants, which help to calm inflammation. Betalains, the pigments that give beets their deep red color, also fight inflammation. Several studies found that beetroot juice lowered inflammation markers – substances in the blood that show when inflammation is present – in adults with high blood pressure and in people with type 2 diabetes. Another study found that beetroot juice may also help your muscles recover faster after exercise by reducing inflammation.

Blueberries are packed with anthocyanins, the natural pigments that give them their deep blue color and powerful health benefits. These compounds help prevent inflammation by neutralizing harmful free radicals that can damage your cells. In one study, people with knee osteoarthritis who consumed freeze-dried blueberry powder had less pain, stiffness, and trouble with daily activities. Animal studies also suggest that blueberries or blueberry extract may reduce inflammation in conditions like acute kidney injury and posttraumatic stress disorder.

Lemons are full of natural compounds that help your body fight pain and inflammation. They’re especially rich in vitamin C, an important nutrient your body needs to make collagen, which is the main building block of connective tissue like cartilage. Studies show that collagen supports cartilage repair and can help to manage the symptoms of osteoarthritis. Vitamin C also acts as an antioxidant, protecting your cells from damage caused by free radicals. Lemons contain other helpful compounds too, such as limonene. Studies in rats suggest that limonene has strong anti-inflammatory effects.

Herbal infusions like chamomile and rooibos contain various compounds, including flavonoids, that help fight inflammation. Chamomile has been used for hundreds of years to treat joint pain, nerve pain, and stomach cramps. It is also used to treat inflammation in different parts of the body, including the skin and the colon. Several studies show that chamomile reduces gum pain and inflammation. Rooibos also contains the antioxidants aspalathin and nothofagin, which neutralize free radicals, reduce oxidative stress, and prevent or reduce inflammation.