Specific teas, such as green tea, holy basil, turmeric, ginger, rose hip, and fennel, contain compounds that may alleviate inflammation-driven conditions and pain.
Plants, herbs, and spices have been used medicinally for centuries.
They contain potent plant compounds or phytochemicals that can prevent oxidative damage to your cells and reduce inflammation.
Due to their anti-inflammatory properties, certain plants may relieve pain caused by inflammation and help manage certain diseases that are triggered by it.
Drinking tea made from these plants, herbs, and spices is an easy way to enjoy their benefits.
Here are 6 powerful teas that may fight inflammation.
Green tea comes from the same shrub as black tea, but the leaves are processed differently, allowing them to retain their green color.
The health-promoting compounds in green tea are called polyphenols, of which epigallocatechin-3-gallate (EGCG) is the most potent.
EGCG has anti-inflammatory properties that can help relieve some of the flare-ups associated with inflammatory bowel diseases (IBDs) like Crohn’s disease and ulcerative colitis.
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More current human research is needed to confirm these results.
Green tea may also reduce the risk of conditions like heart disease, Alzheimer’s disease, and type 2 diabetes.
To brew green tea, steep a tea bag or loose tea leaves in a tea infuser for five minutes. Matcha powder is finely ground green tea leaves, and you can simply stir a spoonful into hot water or milk.
While green tea is safe to consume for most people, it contains caffeine, which may negatively impact sleep in some people. Plus, drinking large amounts of this beverage may inhibit iron absorption.
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If you want to try green tea, you can find it locally or online. Matcha powder is widely available as well.
Also known by its Hindi name, tulsi, holy basil is a perennial plant native to India and Southeast Asia. In Ayurvedic medicine, it’s known as “elixir of life” and “queen of herbs” due to its wide range of health-promoting properties.
In alternative medicine, holy basil is referred to as an adaptogenic herb. It is thought to help the body counter emotional, environmental, and metabolic stress, which are
Both animal and human studies have found that holy basil has anti-inflammatory properties that may reduce blood sugar, cholesterol, and blood pressure levels.
Compounds in the leaves and seeds of the holy basil plant may also reduce levels of uric acid, a waste product that can build up in the blood and form crystals in the joints, contributing to conditions like gout. However, more research is needed.
Some of holy basil’s compounds fight inflammation by inhibiting the COX-1 and COX-2 enzymes, which produce inflammatory compounds and trigger pain, swelling, and inflammation.
Holy basil or tulsi tea is available at many natural food stores and online. To brew it, use loose leaves or a tea bag and let it steep for five minutes.
Tulsi tea is likely safe for most people to drink daily in moderation.
Turmeric is a flowering plant with an edible root or rhizome that’s often dried and made into a spice. The root can likewise be peeled and minced.
The active ingredient in turmeric is curcumin, a yellow compound known for its many health benefits. It reduces inflammation and pain by interrupting some of the pathways that lead to these conditions.
Turmeric and curcumin have been studied for their effects on chronic inflammatory illnesses like rheumatoid arthritis, IBD, and heart disease. They may also relieve arthritic joint pain and muscle soreness after exercise — both of which are caused by inflammation.
In a 2024 review of 23 studies, curcumin was shown to reduce pain from knee osteoarthritis, compared with a placebo. Another 2025 review of 21 studies found that curcumin reduced inflammatory markers as well as pain in people with this condition.
Another study of athletes showed curcumin to be effective in reducing muscle damage from excessive exertion. Further study is needed.
However, these studies used large doses of concentrated curcumin, so it’s unclear whether drinking turmeric tea would have the same effect.
If you want to try turmeric tea, simmer 1 teaspoon of either powdered turmeric or peeled, grated turmeric root in a pot with 2 cups (475 ml) of water for about 10 minutes. Then strain the solids and add lemon or honey to taste.
Curcumin is better absorbed with some black pepper, so add a pinch to your tea.
Many different antioxidant compounds have been identified in ginger. Many of them minimize the production of cytokines, which are pro-inflammatory substances in your body.
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However, the authors concluded that, due to low quality studies, there is insufficient evidence to support the use of oral ginger, compared with a placebo, for pain relief and function improvement in patients with knee osteoarthritis.
Moreover, these studies used high doses of ginger, not ginger tea. Therefore, it’s unclear whether drinking ginger tea would have the same effects.
Due to its slightly sweet and spicy flavor, ginger makes a delicious tea. Simmer 1 tablespoon of fresh, peeled ginger or 1 teaspoon of powdered ginger with 2 cups (475 ml) of water. Strain it after 10 minutes, and enjoy it with lemon or honey.
Rose hips are the coral-red, round, edible pseudo-fruits that are left after a rose bush loses its flowers.
They have been used as an herbal medicine for centuries, as they’re packed with antioxidants, including beta carotene and vitamins C and E.
Rose hips contain phenolic compounds, which are powerful anti-inflammatory antioxidants that protect your cells from damage.
Rose hips also contain healthy fat compounds like triterpenoic acids, ursolic acid, oleanolic acid, and betulinic acid. These inhibit the COX-1 and COX-2 enzymes, which trigger inflammation and pain.
Overall, though, research on rose hips is very limited.
To make rosehip tea, use about 10 whole, fresh or dried rose hips and mash or crumble them. Mix them with about 1 1/2 cups (355 ml) of very hot (not boiling) water and let them steep for 6–8 minutes. Strain the drink to remove the solids and add honey if desired.
Rosehip tea has a deep red-coral color and floral notes.
The flavor of the seeds and bulb from the Mediterranean fennel plant is often compared to that of licorice or anise. So if you’re a fan of these, fennel makes a delicious tea that also fights inflammation.
Like rose hips, fennel is full of anti-inflammatory phenolic compounds. Some of the most active ones are caffeoylquinic acid, rosmarinic acid, quercetin, and kaempferol.
Some research indicates that fennel may reduce pain, especially menstruation-related pain, which may be due to its powerful anti-inflammatory compounds.
A meta-analysis of 12 studies found that fennel extract or oil supplementation significantly reduced pain in women with primary dysmenorrhea (menstrual pain). Most studies used a dose of 250 mg every 4-6 hours. It’s unclear whether fennel tea would have the same effect.
Fennel tea is easy to make with fennel seeds from your spice rack. Pour 1 cup (240 ml) of boiling water over 2 teaspoons of crushed fennel seeds and let them steep for about 10 minutes. Add honey or a sweetener if you like.
Here are a few tips to keep in mind.
Brew a better cup
When brewing a fresh cup of tea, use loose leaves with a tea infuser rather than a tea bag if possible. A study on antioxidants in tea found that loose-leaf teas tend to contain more anti-inflammatory antioxidants than tea bags.
The same study noted that when steeping tea, 5 minutes is long enough to extract 80–90% of its antioxidant content. A longer steeping time doesn’t extract much more.
Be creative and combine different teas and other anti-inflammatory herbs, spices like cinnamon and cardamom, or even fruits like lemon or orange slices. Many of these ingredients work together to provide
Don’t forget that teas are made from plants, which can spoil or lose their potency over time. Always use fresh ingredients when brewing your tea.
Be careful about your tea’s quality and quantity
While teas can help fight inflammation and provide various other health benefits, there are some concerns to consider.
Many teas may interact with medications and supplements, especially if you drink a lot of them. Consult your healthcare practitioner if you have concerns about possible interactions.
Drinking tea is an easy and delicious way to enjoy the anti-inflammatory and other health benefits of plants, herbs, and spices.
Try sipping on some of the teas listed above, including green, rosehip, ginger, and turmeric tea, to reap their inflammation-fighting and health-promoting benefits.
With so many varieties and flavors to choose from, it’s no wonder tea is one of the most popular beverages worldwide.