14 Anti-Inflammation Drinks You Can Make at Home

Look, I get it. You’re tired of feeling like your body’s constantly waging war against itself. That persistent joint pain, the random flare-ups, the general feeling that something’s just… off. Welcome to the inflammation club nobody asked to join.

But here’s the thing—before you go raiding the medicine cabinet or booking yet another doctor’s appointment, maybe peek into your kitchen first. Yeah, I’m serious. Some of the most powerful anti-inflammatory remedies are probably sitting in your pantry right now, just waiting to be transformed into something actually drinkable.

I’ve spent way too many mornings nursing a mug of turmeric tea (it’s an acquired taste, trust me) and experimenting with ingredient combos that won’t make you gag. After countless trials and a few spectacular failures, I’ve figured out what actually works. These aren’t those sad, bitter health drinks your wellness-obsessed friend keeps pushing. These are legit tasty beverages that happen to be ridiculously good at calming inflammation.

So grab whatever blender or glass pitcher you’ve got lying around, and let’s dive into 14 drinks that’ll help your body chill out—without sacrificing flavor.

Why Your Body’s Freaking Out (And How Drinks Can Help)

Before we get to the good stuff, let’s talk about what inflammation actually is. Think of it as your body’s alarm system. When something’s wrong—an injury, an infection, too many late-night pizza binges—your immune system sends out inflammatory cells to deal with the situation.

That’s acute inflammation, and it’s actually helpful. The problem starts when this alarm never shuts off. According to Harvard Medical School, chronic inflammation has been linked to pretty much every disease you’d want to avoid—cancer, heart disease, diabetes, arthritis, and even Alzheimer’s.

What causes chronic inflammation? Sometimes it’s genetics, but often it’s lifestyle stuff we actually have control over. Poor diet, stress, lack of sleep, and yes, those sodas you keep telling yourself you’ll quit tomorrow. The western diet is basically an inflammation party, loaded with refined sugars, processed foods, and unhealthy fats.

Here’s where it gets interesting. While certain foods trigger inflammation, others actively fight it. Research published in the National Center for Biotechnology Information shows that compounds found in specific plants—think polyphenols, antioxidants, and omega-3 fatty acids—can significantly reduce inflammatory markers in your body.

And the easiest way to get these compounds into your system? Drinks. They’re faster to make than elaborate meals, easier to digest, and let’s be real—way more likely to actually happen on a busy Tuesday morning. If you’re looking for a more structured approach to fighting inflammation through diet, check out this 7-day Mediterranean anti-inflammation meal plan that pairs perfectly with these drinks.

The Golden Duo: Turmeric and Ginger Drinks

1. Classic Turmeric Golden Milk

Let’s start with the OG anti-inflammatory drink. Golden milk has been a staple in Ayurvedic medicine for literally thousands of years, and modern science finally caught up to explain why it works.

The star player here is curcumin, the active compound in turmeric. Research from scientific studies shows that curcumin can be just as effective as some anti-inflammatory drugs—minus the side effects. Pretty impressive for a yellow root, right?

Here’s my version: warm up some coconut or almond milk (I use this frother to get it perfectly creamy), add a teaspoon of turmeric powder, a pinch of black pepper (crucial—it increases curcumin absorption by 2000%), a dash of cinnamon, and a drizzle of honey. The black pepper thing isn’t optional, by the way. Without it, your body just flushes out most of the curcumin before it can do its job.

Pro tip: Don’t wear white while making this. Turmeric stains are forever.

2. Fresh Turmeric-Ginger Shot

If golden milk is the gentle giant of anti-inflammatory drinks, these shots are the espresso—small, intense, and they mean business. I make a batch every Sunday using my cold press juicer and store them in these 2-ounce glass bottles.

Juice fresh turmeric root, fresh ginger, a squeeze of lemon, and a tiny bit of cayenne pepper. Yes, it burns. Yes, it’s worth it. The combination of turmeric and ginger creates a synergistic effect—meaning they work better together than separately. Studies show this combo can reduce inflammatory markers more effectively than either ingredient alone.

Get Full Recipe

3. Iced Turmeric-Ginger Tea

For those who find shots too intense (no judgment), this tea version is your friend. Simmer sliced fresh turmeric and ginger in water for about 10 minutes, strain, add lemon juice and honey, then pour over ice. It’s refreshing, mildly spicy, and doesn’t feel like you’re trying to chug medicine.

I keep a pitcher of this in the fridge during summer months. It’s become my go-to afternoon drink, especially when I’m trying to avoid the siren call of iced coffee. The cooling effect of the lemon and ice makes it surprisingly addictive.

Speaking of digestive health, incorporating anti-inflammatory drinks works even better when combined with gut-friendly foods. The 7-day gut healing Mediterranean menu offers meal ideas that complement these drinks perfectly.

Green Power: Matcha and Green Tea Drinks

4. Traditional Matcha Latte

I was skeptical about matcha for years. It seemed like one of those trendy things that Instagram made look better than it actually tastes. But after digging into the research and actually making it correctly (key point), I’m a convert.

Matcha is basically concentrated green tea—you’re consuming the entire leaf, ground into powder. This means you’re getting way more antioxidants than regular steeped tea. The main anti-inflammatory compound is EGCG (epigallocatechin gallate), which Johns Hopkins Medicine notes as particularly effective at reducing inflammation.

Here’s how I make mine: whisk a teaspoon of ceremonial grade matcha (ceremonial grade matters—the culinary stuff tastes like grass clippings) with a splash of hot water using this bamboo whisk, then add warm milk and a touch of vanilla. No sugar needed if you use good quality matcha.

5. Iced Matcha with Ginger

This is my summer obsession. Mix matcha with cold water, add fresh grated ginger, a squeeze of lime, and pour over ice. The ginger adds a spicy kick that complements the earthy matcha, and together they create an anti-inflammatory powerhouse.

I prep this in a mason jar shaker before heading to the gym. It’s way better than those sugar-bomb energy drinks, and it doesn’t give you that awful jittery feeling followed by a crash.

6. Green Tea with Mint and Lemon

Sometimes simple is best. This is just high-quality green tea steeped properly (not boiling water—it makes it bitter), with fresh mint leaves and a wedge of lemon. The mint adds its own anti-inflammatory properties, plus it makes the drink feel more substantial than plain tea.

A word about steeping: most people murder their green tea by using water that’s too hot or steeping it too long. Use water around 175°F and steep for only 2-3 minutes. Set a timer. Your taste buds will thank you.

For those following a plant-based lifestyle, the 7-day Mediterranean vegan anti-inflammation plan includes several recipes that pair wonderfully with these green tea variations.

Berry Brilliant: Antioxidant-Rich Fruit Drinks

7. Tart Cherry Juice

Okay, fair warning—tart cherry juice is an acquired taste. It’s sour, it’s intense, and the first time you try it, you might question my sanity for including it. But stick with me.

Tart cherries are loaded with anthocyanins, powerful antioxidants that have been shown to reduce inflammatory markers. Athletes have been using tart cherry juice for years to decrease muscle soreness and inflammation after workouts. There’s actually solid science backing this up.

I dilute mine with water or sparkling water (about 2 ounces of juice to 6 ounces of water), and I’ve gotten used to the taste. You can also mix it with other fruit juices to soften the tartness. Just make sure you’re buying 100% juice with no added sugar—that defeats the whole purpose.

8. Mixed Berry Smoothie

This is where anti-inflammatory eating actually gets delicious. Throw frozen blueberries, strawberries, and raspberries into a blender with some spinach (you won’t taste it, I promise), a scoop of protein powder, and your choice of milk. Add a tablespoon of ground flaxseed for omega-3s.

Berries are inflammation-fighting superstars. They’re packed with anthocyanins, vitamin C, and fiber. Plus, the frozen fruit makes the smoothie thick and creamy without adding ice that waters everything down. I use this high-speed blender that pulverizes everything into submission—no chunks of spinach floating around.

Get Full Recipe

9. Pineapple-Ginger Refresher

Fresh pineapple contains bromelain, an enzyme with serious anti-inflammatory properties. Combine it with ginger and you’ve got a tropical-tasting drink that’s working hard behind the scenes.

Blend fresh pineapple chunks with fresh ginger, a squeeze of lime, and coconut water. If you want it sweeter, add a frozen banana. This drink is bright yellow sunshine in a glass, and it tastes nothing like health food—which is exactly the point.

For more inspiration on anti-inflammatory breakfasts and morning routines, the 7-day Mediterranean high-fiber breakfast plan offers complementary meal ideas that work perfectly with these fruit-based drinks.

Veggie Power: Green Juice and More

10. Celery Juice

I know, I know. Celery juice had its moment as a wellness trend, and everyone got sick of hearing about it. But here’s the thing—it actually works for inflammation, even if the hype was annoying.

Celery contains luteolin, a flavonoid with proven anti-inflammatory effects. The juice is also hydrating and alkalizing. Yes, it tastes like drinking a vegetable garden, but you get used to it. I run a bunch of celery stalks through my juicer, add a squeeze of lemon to make it more palatable, and drink it first thing in the morning on an empty stomach.

Does it have to be on an empty stomach? Probably not. Does it feel more effective that way? Absolutely. Sometimes placebo effect is real effect.

11. Cucumber-Mint Cooler

This is the most refreshing drink on this list, hands down. Blend cucumber with fresh mint leaves, lime juice, a bit of honey, and water. Strain if you want it smooth, or leave it pulpy for more fiber.

Cucumbers are hydrating and contain several anti-inflammatory compounds, while mint soothes the digestive system. This drink is perfect for those days when you’re feeling bloated and inflamed. I make it in this pitcher with built-in infuser and just let the flavors meld in the fridge overnight.

12. Beet and Carrot Blend

Fair warning: this one looks like you’re drinking paint. But beets are incredibly anti-inflammatory, and they’re also great for blood flow and stamina. Juice beets and carrots together (I do a 60-40 ratio), add some fresh ginger and lemon, and you’ve got a earthy, slightly sweet drink that grows on you.

Beets contain betalains, powerful antioxidants that give them their deep red color and their inflammation-fighting properties. Just wear an apron when making this. Beet stains are real, and they’re spectacular.

Get Full Recipe

If you’re tackling inflammation as part of a broader wellness goal, check out the 30-day anti-inflammation challenge for a comprehensive approach to reducing inflammation through diet and lifestyle changes.

Warming Wonders: Spice-Based Drinks

13. Cinnamon-Honey Tea

Sometimes the simplest combinations are the most effective. Boil water, add a cinnamon stick, let it steep for 10 minutes, then stir in raw honey. That’s it. That’s the entire recipe.

Cinnamon is loaded with antioxidants and has been shown to reduce inflammation and lower blood sugar levels. Honey—especially raw, local honey—has antimicrobial and anti-inflammatory properties. Together, they create a soothing drink that’s perfect before bed.

I keep several Ceylon cinnamon sticks in my pantry (Ceylon is considered “true cinnamon” and has more beneficial compounds than the cheaper Cassia cinnamon). One stick makes about 3 cups of tea, so it’s economical too.

14. Ginger-Cayenne Elixir

This is not for the faint of heart. If you like things spicy, this drink will be your new addiction. If you don’t—well, it’s still worth trying in small doses because the anti-inflammatory benefits are serious.

Simmer fresh ginger slices in water for 15 minutes, add a pinch of cayenne pepper, lemon juice, and honey. The cayenne contains capsaicin, which has been extensively studied for its pain-relieving and anti-inflammatory properties. The warmth you feel is the drink literally working on your inflammation.

I drink this when I’m fighting off a cold or when my joints are particularly achy. It clears your sinuses, warms you from the inside out, and yes, it makes you sweat a little. That’s how you know it’s working.

For women specifically dealing with inflammatory issues, the 14-day anti-inflammatory eating plan for women addresses hormone-related inflammation with targeted recipes and meal strategies.

Making These Drinks Work for You

Look, I could give you 50 drink recipes, but they won’t do anything if you don’t actually make them. The key is finding 3-4 that you genuinely enjoy and rotating through them. Don’t try to overhaul your entire beverage lineup overnight.

Start by replacing one inflammatory drink (looking at you, soda and sugary juice) with an anti-inflammatory option. Do that for a week. Then add another. Before you know it, you’ve shifted your entire liquid intake toward reducing inflammation instead of feeding it.

Prep is everything. I spend about 30 minutes every Sunday washing and chopping ingredients, portioning them into containers, and making any concentrates or base liquids I’ll need during the week. This glass container set keeps everything organized in my fridge. When ingredients are ready to go, you’ll actually use them.

Another strategy: double down on what works. If you make a smoothie for breakfast, make enough for two days and store the second one in an airtight container. Most of these drinks keep well for 24-48 hours in the fridge. Fresh is ideal, but slightly less fresh is infinitely better than not making it at all.

Don’t obsess over perfection. Can’t find fresh turmeric? Use powder. Don’t have celery? Use cucumber. Hate matcha? Skip it and double up on green tea. The goal is to get anti-inflammatory compounds into your body regularly, not to follow recipes like they’re sacred texts.

For those juggling busy schedules, the 7-day anti-inflammation plan for busy women includes time-saving strategies and quick recipes that complement these drink ideas perfectly.

What About Taste?

Let’s address the elephant in the room: some anti-inflammatory ingredients taste weird. Turmeric is earthy and slightly bitter. Celery juice tastes like, well, celery. Tart cherry juice will make your face scrunch up the first time.

Here’s my advice: give your taste buds time to adjust. Most people need to try something 8-10 times before they actually start enjoying it. Yeah, I know that sounds like torture, but it’s true. Your palate adapts.

Meanwhile, don’t suffer unnecessarily. Use natural sweeteners like honey or maple syrup to make drinks more palatable. Add fruits to mask vegetable flavors. Mix strong-tasting juices with milder ones. There’s no award for drinking the most bitter, unpleasant anti-inflammatory drink. The best drink is the one you’ll actually consume.

Temperature matters too. Some drinks taste better hot, some cold, some room temperature. Experiment. I thought I hated turmeric drinks until I tried them iced instead of warm. Completely different experience.

And honestly? Some of these drinks have become my favorites not despite their unique flavors, but because of them. That initial bite of ginger, the earthy warmth of turmeric, the tangy punch of tart cherry—they’ve become comfort flavors. Your palate is more adaptable than you think.

Timing and Frequency

You don’t need to drink 14 different anti-inflammatory beverages every day. That would be exhausting and probably counterproductive (hello, bathroom breaks). Instead, aim for 2-3 anti-inflammatory drinks daily, strategically timed.

Morning is prime time. Your body’s inflammation levels are typically higher when you wake up, so starting the day with a turmeric latte or a green juice gives your system a helpful push in the right direction. I do a turmeric shot or matcha latte almost every morning.

Mid-afternoon works well for a second drink. That 3 PM slump when you’d normally reach for coffee or a sugary snack? Perfect time for a berry smoothie or some iced green tea. You’ll get an energy boost without the inflammatory ingredients found in most pick-me-ups.

Before bed, stick with calming options like cinnamon-honey tea or a warm golden milk. Avoid anything with caffeine (obviously) or too much natural sugar that might spike your blood sugar before sleep.

As for how long until you notice results—it varies. Some people report feeling better within a few days. For others, it takes weeks. Inflammation didn’t build up overnight, and it won’t disappear overnight either. Give it at least a month of consistent anti-inflammatory eating and drinking before judging whether it’s working.

The 30-day high-fiber anti-inflammation program provides a structured timeline for introducing anti-inflammatory foods and drinks, with weekly goals and progress checkpoints.

Common Mistakes to Avoid

After years of making these drinks, I’ve identified several mistakes that sabotage your anti-inflammatory efforts. First up: adding too much sweetener. Yes, honey and maple syrup are natural, but they’re still sugar. Use just enough to make drinks palatable, not dessert-sweet.

Second mistake: using poor quality ingredients. That dusty jar of turmeric that’s been in your spice cabinet since 2019? It’s lost most of its beneficial compounds. Spices degrade over time. Buy fresh, buy small quantities, and replace them regularly.

Third: making drinks too complicated. If a recipe requires 15 ingredients and an hour of prep time, you won’t make it. Stick with simple combinations that you can actually pull off on a regular Tuesday morning.

Fourth: not pairing drinks with an overall anti-inflammatory diet. You can’t drink turmeric lattes all day and then demolish a bag of chips and a frozen pizza for dinner. The drinks work, but they work best as part of a broader dietary pattern that minimizes inflammatory foods.

Fifth: giving up too quickly. Your first batch of golden milk might taste weird. Your celery juice might make you gag. That’s normal. Adjust the recipe, try it a different way, give your taste buds time to adapt. Don’t write off an entire category of drinks after one bad experience.

For meal planning support that aligns with these drinks, explore the 14-day Mediterranean family meal plan, which includes beverage suggestions for each meal.

Final Thoughts

Here’s what I’ve learned after years of experimenting with anti-inflammatory drinks: they’re not magic bullets, but they’re powerful tools. You can’t out-drink a terrible diet, chronic stress, or lack of sleep. But when combined with other healthy habits, these drinks can significantly reduce inflammation and improve how you feel.

The best part? Unlike medication or supplements, these drinks offer multiple benefits beyond just reducing inflammation. They hydrate you, provide vitamins and minerals, support digestion, boost energy, and most of them actually taste good once you get used to them.

Don’t feel pressured to make all 14 drinks. Find 3-4 that work for your taste preferences and lifestyle, and rotate through them. Keep the ingredients on hand, prep what you can in advance, and make it as easy as possible to reach for these drinks instead of inflammatory alternatives.

Your body is constantly working to keep you healthy. These drinks are just giving it some high-quality fuel to work with. Start with one drink tomorrow morning—maybe a simple turmeric latte or a berry smoothie—and see how you feel. Then keep going. Your inflamed joints, achy muscles, and tired digestive system will thank you.

And honestly? Once you get into the rhythm of making these drinks, they stop feeling like a health chore and start feeling like a form of self-care. There’s something satisfying about blending up a bright green smoothie or watching turmeric stain your milk golden yellow. You’re actively doing something good for your body, and it shows.

Now go raid your kitchen, dust off that blender, and start experimenting. Your anti-inflammatory drink journey starts now.