The Best Tea for Lowering Inflammation

Craving comfort, congestion relief or better digestion? A cup of tea might be your all-in-one remedy. Tea is the world’s second most popular beverage—behind water—and has been sipped for centuries. Whether crafted from leaves, roots, flowers or dried fruits, each cup is brimming with health benefits.

One of those benefits is the ability to lower inflammation. And one popular variety, known for its bold and spicy flavor, is superior to others in terms of anti-inflammatory properties. Keep reading to learn about the tea that’s best for lowering inflammation and discover how to add it to your diet.

The #1 Best Tea

The award goes to ginger tea! This robust, flavorful tea wakes up your taste buds, and it is rich in antioxidant and anti-inflammatory compounds.

Ginger is technically a rhizome (underground stem), similar to a root vegetable. You can find ginger in its fresh form in the produce section, alongside onions and garlic. Look for dried, ground ginger in its powdered form in the spice aisle. Fresh or powdered ginger is often used as a flavoring agent in both sweet and savory dishes, and it can also be brewed into a tea. You can steep tea using a chunk of fresh ginger, or purchase loose-leaf or bagged ginger tea. 

While ginger is well-known for settling a queasy stomach, ginger tea also offers a surprising array of additional benefits. Ginger contains bioactive compounds, including gingerol and shogaol, which have antioxidant and anti-inflammatory properties. Research indicates that these compounds can boost the body’s natural antioxidant defense system to neutralize harmful molecules that may damage cells and cause inflammation.

Ginger is particularly effective because it targets multiple pathways involved in inflammation. It may reduce symptoms associated with arthritis, nausea and the common cold. There is also evidence that ginger’s bioactive compounds may play a role in management of various inflammatory conditions, including rheumatoid arthritis, psoriasis, lupus and inflammatory bowel disease.

Some research suggests ginger may be as effective as popping ibuprofen when it comes to natural pain relief. Additional studies show that ginger supplementation may reduce body fat and lower cholesterol and blood sugar levels, all of which are risk factors for developing inflammatory conditions.

While research shows promise for ginger’s anti-inflammatory benefits, the exact amount of ginger tea needed to reap these benefits isn’t yet known. Nevertheless, ginger tea is a delicious, inexpensive and safe option for those looking for natural inflammation relief. 

What Is Inflammation?

We all experience inflammation throughout the day. A paper cut that swells up and turns red is a classic example of your body’s inflammatory response. Likewise, engaging in intense exercise or encountering everyday germs at the office or grocery store can trigger inflammation. These are all considered acute inflammation, a temporary state that resolves once the threat to your body is gone.

However, chronic inflammation is another story. This refers to the long-term inflammation at the root of many diseases, including stroke, chronic respiratory disease, heart disease, cancer and diabetes. These conditions affect millions of people, and chronic inflammatory diseases account for the most significant cause of death worldwide.

It’s clear that chronic inflammation poses a huge danger to your health. But the good news is that you can manage acute and chronic inflammation via your lifestyle. Those things include prioritizing sleep, managing stress and eating an anti-inflammatory diet.

As a dietitian, I always recommend starting with one goal at a time. So, how about aiming for one that’s small and simple? It’s inexpensive, full of flavor and easy to begin right now. All you have to do is grab your favorite mug, prepare some hot water and read on. 

How to Include Ginger Tea in Your Diet

Ginger tea can be enjoyed in many ways. If you have fresh ginger, cut off a thumb-sized piece and simmer it in water for about 15 minutes to make a cup of Soothing Ginger-Lemon Tea. If you have bagged or loose-leaf ginger tea, steep the tea in hot water for 3 to 5 minutes. Freshly squeezed lemon juice, a drizzle of honey or even a splash of OJ (like in our Orange-Ginger Tea) can be stirred into a mug of brewed ginger tea to enhance the flavor.

Get creative when blending up your next smoothie or mocktail, and try adding a cup of cold ginger tea for a pleasant zing. The great thing about ginger tea is that you can have it at any time of the day, since it’s caffeine-free. Tea also counts toward meeting your daily fluid needs, so it’s hydrating, too. 

Our Expert Take

Ginger’s powerful antioxidant compounds fight inflammation and may even aid in managing certain inflammatory conditions. Whether you enjoy ginger tea hot, iced or blended into a mocktail or smoothie, it’s a delicious choice for natural anti-inflammatory relief. And that’s why we rank it as the No. 1 best tea for lowering inflammation.