10 Drinks That Fight Inflammation Better Than Turmeric

Turmeric is known for its anti-inflammatory properties, but it’s not the only way to fight inflammation. The following drinks may also help reduce inflammation.

1. Tart Cherry Juice

Tart cherry juice is one of the most effective drinks to fight inflammation. It is rich in anthocyanins, powerful antioxidant pigments found in certain plants that give them a red, blue, or purple color.

In one study, 37 older adults drank approximately 16 ounces (oz) of tart cherry juice or a placebo (an inactive substance) daily for 12 weeks. At the end of the study, the tart cherry juice group had significantly lowered inflammatory markers compared to the control group. They also had higher levels of DNA repair activity, likely due to the antioxidants in tart cherry juice.

2. Cranberry Juice

Cranberry juice also provides anti-inflammatory benefits, thanks to its high anthocyanin levels. Extracts from cranberries can lower markers of inflammation.

There’s increasing evidence that plain cranberry juice (rather than extracts or supplements) can lower inflammation, too. In one study, drinking an 8-oz serving of cranberry juice twice a day for six weeks reduced inflammation levels and increased beneficial gut bacteria in individuals with obesity.

3. Bilberry Juice

Bilberries are a small berry, similar to a blueberry, but with a red interior. Like cranberry and cherry, it’s high in antioxidant polyphenols.

Research on runners has found that drinking a 7-oz serving of bilberry juice twice daily for five days before a half-marathon reduces measures of inflammation and muscle damage by a mild to moderate amount. More research is needed, but this suggests that bilberry juice may be an effective anti-inflammatory drink.

4. Pomegranate Juice

Pomegranate seeds and peel are packed with ellagitannins, a potent antioxidant that can have powerful anti-inflammatory effects on the body.

Pomegranate juice provides a concentrated drink of these antioxidants. There’s emerging evidence that regularly consuming pomegranate juice can improve gut health, memory, and skin health, and may also help prevent or positively impact inflammatory conditions, such as inflammatory bowel disease, rheumatoid arthritis, and cardiovascular diseases.

5. Yunker

Yunker is a popular herbal energy drink from Japan, available for purchase commercially in the United States and other countries. The caffeine-free drink contains the following herbs and vitamins, which may also help you fight off inflammation:

• Ginseng
• Hawthorn flower
• Rehmannia root
• Royal jelly
• Vitamin B1
• Vitamin B2
• Vitamin B6
• And more

One study gave Yunker or a placebo to 229 people with heart disease, who’d undergone off-pump coronary artery bypass surgery. The Yunker group had significantly lower tumor necrosis factor-alpha (TNF-alpha) levels compared to the group that did not drink Yunker. TNF-alpha is one measure of inflammation, which is often elevated in people with active inflammation.

6. Wuwei Xiaodu Drink

Wuwei Xiaodu is a strong herbal tea used in Traditional Chinese Medicine (TCM). Its use dates back to the Qing dynasty, and its ingredients include five herbs:

• Honeysuckle
• Dandelion
• Wild chrysanthemum
• Purple flowering groundnut
• Sunflower seeds

According to TCM, Wuwei Xiaodu is a potent anti-inflammatory agent that can help treat wounds, infectious diseases, joint pain, and swelling, among other conditions. Current scientific evidence is also starting to support these claims. One recent study found that Wuwei Xiaodu lowered inflammation for people with gout (a type of inflammatory arthritis).

7. Ginger and Lemon Drink

Ginger and lemon are both well-known for their anti-inflammatory properties. The spicy flavor of ginger pairs well with the citrusy, sour flavors of lemon, making them a perfect combination in a single drink.

You can drink ginger and lemon together in a few different ways. Infuse ginger root and lemon juice with hot water to make an herbal tea, or squeeze lemon juice into lukewarm water with ginger root for a soothing warm drink. You can also juice lemon and ginger for a cold “shooter.”

8. Green Tea

Green tea is one of the most potent inflammation-fighting beverages available. All “true” tea is made from the Camellia sinesis plant, which contains tons of antioxidants.

The way these tea leaves are grown and processed can affect their effectiveness in fighting inflammation. Green tea, especially matcha, is considered to have the strongest anti-inflammatory properties due to its high levels of epigallocatechin gallate (EGCG).

9. Bone Broth

Bone broth can be a comforting drink on its own. It’s made from simmering bones and cartilage together with spices and vegetables. The mixture is then sieved to produce a smooth, drinkable liquid.

Boiling the bones over a long period of time causes amino acids (protein building blocks), such as glycine, arginine, and lysine, to leach out into the liquid. These amino acids have anti-inflammatory properties. There’s emerging evidence that bone broth can treat ulcerative colitis (a type of inflammatory bowel disease) in mice, but more research is needed to confirm this in humans.

10. Green Smoothie

Next time you’re looking to lower your inflammation, consider blending up a green smoothie. Some good greens to choose from include:

• Spinach
• Kale
• Swiss chard
• Bok choy
• Cabbage

Dark, leafy greens, as well as cruciferous vegetables, are known for their ability to lower inflammation. This is thanks to antioxidant vitamins like vitamin A, C, and K, as well as sulforaphane, which is a natural compound that can block the inflammatory process.

How Turmeric Compares Regarding Inflammation

Most of the claims that turmeric fights inflammation are actually due to curcumin, a compound found in turmeric, and where the spice’s anti-inflammatory properties originate. This is important for a couple of reasons:

1. Much of the existing research showing anti-inflammatory benefits uses extracts of curcumin, which is way more concentrated than you’d get from sprinkling the spice turmeric into a drink.
2. Turmeric is not well-absorbed by the human body. Combining it with black pepper and fats can improve absorption, but these flavors may not suit everybody’s preferences.

There is currently a lack of scientific evidence comparing the effectiveness of turmeric drinks to other beverages that combat inflammation. However, the options listed above are great alternatives if you don’t enjoy turmeric.