Drinks That Fight Inflammation and Pain

A 2018 study in the Journal of Immunology found that drinking a tonic of baking soda and water may help reduce inflammation.

But be careful with this one: Some studies suggest there may be harmful side effects to ingesting baking soda regularly over time, like liver damage. Even this study capped intake at 2 weeks.

Another big concern is metabolic alkalosis, which can occur if too much baking soda is consumed.

Use this tonic for short-term inflammation relief — but no longer than a month, Simon cautions.

Try it: Combine 1/4 teaspoon (tsp) baking soda with 8 to 12 ounces (oz) of water.

A baking soda and water tonic can provide short-term relief from inflammation, but do not drink it for more than 2 to 4 weeks.

Carnosol, a compound found in parsley, targets inflammation caused by rheumatoid arthritis, Simon explains. A 2020 animal study notes that it may be safe and effective for conditions caused by inflammation.

Ginger is a well-known anti-inflammatory. It may reduce the production of inflammatory molecules like prostaglandin and leukotriene as well as pro-inflammatory cytokines. These are a type of protein found in cells.

Try it: Make your own juice at home. Add to a juicer:

• 1 large handful of parsley
• 2 cups of spinach
• 1 green apple
• 1 lemon
• 1 small cucumber
• 2 to 3 celery stalks
• 1 to 2 inches (in) of ginger

Parsley and ginger green juice may help reduce inflammation.

“Numerous studies have shown that curcumin, the active ingredient found in turmeric, can help reduce the body’s inflammatory response and provide relief for joint pain and inflammation caused by rheumatoid arthritis,” Simon says.

While additional research is needed, a 2022 review of research suggests that curcumin may benefit multiple inflammatory conditions. These may include:

• psoriasis
• ulcerative colitis
• rheumatoid arthritis

A 2023 study analysis found curcumin to be a powerful anti-inflammatory and antioxidant substance that is highly effective in treating rheumatoid arthritis.

However, it should be noted that turmeric is not as powerful as curcumin supplements and therefore is unlikely to have the same benefits seen in the research. Turmeric, in fact, contains only 3% to 8% curcumin.

A bonus of this tonic, which was modified from Minimalist Baker, is that the ginger and lemon will help aid in digestion, Simon adds.

Try it: In a small saucepan, combine:

• 1 tablespoon (tbsp) fresh grated turmeric
• 1 tbsp fresh grated ginger
• juice of 1 lemon
• rind of that lemon
• 3 cups filtered water

Optional:

• 1 to 2 tsp maple syrup or raw honey
• pinch of cayenne pepper

Bring to a simmer over medium to medium-high heat, and then turn off the heat. Be careful not to let it fully boil.

Set a small strainer over serving glasses and divide the liquid between two mugs.

Store strained leftovers in the fridge for up to 2 to 3 days. When ready to eat, reheat on the stovetop until just warm.

Tumeric may help reduce the body’s inflammatory response and has other health benefits.

Bone broth “supports joint health through the chondroitin sulfate and glucosamine found in the cartilage, and it’s a good source of anti-inflammatory amino acids like proline, glycine, and arginine,” Simon says.

A 2022 animal study notes that chicken bone broth contains anti-inflammatory compounds and may reduce symptoms of ulcerative colitis, a type of inflammatory bowel disease.

Try it: In a 10-quart slow cooker, combine:

• 2 pounds (lb) of chicken bones (preferably from high quality, free-range chickens)
• 2 chicken feet
• 1 onion
• 2 carrots
• 2 celery stalks
• 2 tbsp apple cider vinegar
• 1 gallon of water

Optional:

• 1 bunch of parsley
• 1 tbsp or more sea salt
• 1 tsp peppercorns
• additional herbs of your liking

Simmer for 24 to 48 hours, skimming fat occasionally. Remove from heat and allow to cool slightly.

Discard solids and strain the remainder in a bowl through a colander. Let stock cool to room temperature, and then cover and chill.

Bone broth varies in the way it’s prepared and the quality of ingredients used. Pay special attention to where you purchase bone broth from and look for high quality ingredients.

Compounds in chicken bone broth may help reduce inflammation and support joint health.

Whole foods are always best, but there are a handful of functional food powders that help deliver a ton of antioxidants and anti-inflammatories into one drink, says Gabrielle Francis, a licensed naturopathic doctor and herbalist based in New York City.

Powders loaded with bioflavonoids and antioxidants from anti-inflammatory herbs like ginger, rosemary, and turmeric can help boost your immune system and reduce inflammation in your body.

Francis also recommends adding arctic cod liver oil to smoothies. It’s loaded with omega-3 fatty acids, which can suppress the proteins that promote chronic inflammation.

Her smoothie also includes vitamins A and D. Studies show that vitamin A and D deficiencies can contribute to chronic inflammation. Keep in mind, however, that excessive doses of vitamin A (12,000 micrograms [mcg] or more in a day) are highly toxic to the liver. Note: A teaspoon of cod liver oil contains only 1,350 mcg of vitamin A.

Try it: In a blender, combine:

• 2 scoops of your favorite functional food powder
• 1 cup frozen, organic berries
• 1/2 banana
• 1 cup rice, hemp, or coconut milk

Optional:

• 1 tsp arctic cod liver oil

Ingredients like fish oil contain omega-3 fatty acids that may help reduce chronic inflammation.

With its high concentration of catechins, particularly epigallocatechin gallate (EGCG), green tea packs a powerful dose of antioxidants. The powdered green tea known as matcha is an especially potent anti-inflammatory.

Matcha, a powder of finely ground green tea leaves, is higher in antioxidant compounds than other types of green tea because of the way it’s grown and prepared.

To make a typical cup of green tea, you steep green tea leaves in hot water and drink the water. To make matcha, you mix matcha powder directly into hot water, so you consume the actual benefit-containing tea leaves.

In addition to its anti-inflammatory effects, the EGCG in green tea may also support heart health and cognitive function.

Try it: In a small saucepan, combine:

• 1 sprig of fresh mint
• 2 tbsp sliced fresh ginger with skin
• 2 cups water
• 1/8 tsp cayenne pepper

Bring to a boil and simmer for 5 minutes. Remove mint and ginger, and then add:

• 2 tsp matcha green tea powder

Using a whisk, vigorously stir the matcha into the hot tonic.

Optional:

• 2 tsp honey

Matcha green tea contains more anti-inflammatory compounds and antioxidants than other forms of green tea.

This hearty smoothie, which was modified from Simple Green Smoothies, is loaded with whole fruits and veggies known to help combat inflammation. Dark leafy greens, berries, and beets are all rich in antioxidants and gut-healthy fiber.

Berries contain polyphenols that may help reduce pain and inflammation associated with inflammatory arthritis. Studies suggest that anthocyanins, quercetin, and other phenolic acids in berries may help reduce arthritis symptoms and progression.

Berry benefits

• rich in polyphenols like anthocyanins and quercetin
• potent antioxidant effects help combat damage from free radicals
• may help reduce symptoms and progression of arthritis

Try it: In a blender, combine:

• 1 cup dark leafy greens, like kale, beet greens, or spinach
• 1/2 peeled beet
• 1/2 cup of ice or water
• 1/2 peeled orange
• 1 cup frozen mixed berries
• 1/2 cup frozen pineapple or mango
• 1 tsp peeled fresh ginger
• 1 tsp coconut oil

Berries contain compounds called polyphenols that may help reduce inflammation in conditions such as inflammatory arthritis.

Read this article in Spanish.

Rachael Schultz is a freelance writer who focuses primarily on why our bodies and brains work the way they do and how we can optimize both (without losing our sanity). She’s worked on staff at Shape and Men’s Health and contributes regularly to a slew of national health and fitness publications. She’s most passionate about hiking, traveling, mindfulness, cooking, and really, really good coffee.