If you’re looking for a new tool to add to your inflammation fighting toolbox, you’ll love our list of the best herbal tea for inflammation. This list was originally written by an RDN to deliver evidence based information on delicious sipping teas you can drink to help you get rid of inflammation. And we’re showing you how to choose and prepare quality tea to make the most of it.
This post was originally written by Kristen Carli, MS. RD on September 1, 2022 and has been updated by Jennifer Farley on January 18, 2024.
Inflammation is a normal process that occurs in the body. When inflammation becomes chronic, it can lead to other health conditions. To prevent chronic low-grade inflammation, you should follow a diet rich in foods with anti-inflammatory properties.
But another great way to decrease inflammation is with lifestyle and supplements.
Using certain herbal teas as a supplement may help decrease inflammation. We have a list of eleven of the best herbal teas for inflammation.
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What is the difference between tea and herbal tea?
Herbal teas have been used for centuries in traditional medicine, however, they aren’t teas at all. True teas, like black tea, white tea, green tea, and oolong tea are made from the leaves of the Camellia Sinensis plant.
Herbal teas are made from dried fruit, flowers, and spices.
While herbal teas are better known for their potential medicinal properties than true teas, black and green tea may still have anti-inflammatory benefits. True teas include powerful anti oxidants, like epigallocatechin gallate (EGCG), that are known to fight free radicals and may help prevent oxidative stress.
Unlike naturally caffeine free herbal teas, true teas contain caffeine. And sometimes as much as coffee. For those sensitive to caffeine, herbal tea blends are a great choice for enjoying a nice cup of tea with powerful anti-inflammatory effects.
What is the best herbal tea for inflammation?
Here’s a list of 11 delicious herbal teas that may help with inflammation and you’ll enjoy drinking.
1. Ginger tea
Ginger tea is a flavorful tea that has both anti-inflammatory and antioxidant properties. It’s believed to help fight inflammation and modulate the immune system.
Additionally, two clinical trials suggest that ginger tea may be as effective as ibuprofen (or other NSAIDs) in treating pain related to menstruation.
Try drinking ginger tea with a little honey and a squeeze of lemon juice.
2. Turmeric tea
Turmeric tea and turmeric root have been used for thousands of years in ayurvedic medicine. It’s used in cooking, for health benefits, and in spiritual practices.
Turmeric tea is a great herbal tea for inflammation. Clinical trials have shown turmeric tea to have anti-inflammatory effects and antioxidant properties.
Studies also show turmeric may have a positive effect on type 2 diabetes. Adding black pepper to turmeric tea can increase the effectiveness of the tea. Piperine, found in black pepper, helps the body absorb the antioxidants found in turmeric.
Turmeric has a very earthy taste. If you don’t like it, add a little honey and enjoy the anti inflammatory benefits of honey and turmeric.
Pique Tea just reinvented their turmeric tea, and it’s delicious! It already has the black pepper and is ready to drink or add to a smoothie.
3. Chamomile tea
Chamomile tea is known best for its calming effects and is often recommended to help with sleep.
In addition to its use as a sleep aid, chamomile tea may also have anti-inflammatory effects. Other health benefits of chamomile tea include easing the symptoms of pre-menstrual syndrome (PMS) and improvements in blood glucose levels in type 2 diabetes.
Chamomile tea is also a light and pleasant tea to drink. It generally doesn’t require anything added to it, but you can add a little honey if you like sweeter tea.
4. Rooibos tea
Rooibos tea, or red bush tea, is an herbal tea made in South Africa with leaves harvested from the red bush plant. Historically, it has been used in herbal medicine by the people of South Africa, but there isn’t much research to support its effectiveness.
But there have been some studies suggesting that rooibos tea lowers markers of inflammation and cell toxicity.
The same study found that red bush tea may also promote increased bone density. Another study showed that drinking rooibos tea can inhibit an enzyme that causes the blood vessels to constrict. This functions in a similar way to some blood pressure medications.
It’s also a delicious sipping tea.
5. Rose hips tea
Rose hips tea is one of the best teas for rheumatoid arthritis and osteoarthritis. It’s high in vitamin C and beneficial plant compounds that have both anti-inflammatory and antioxidant properties.
Clinical trials have provided sufficient evidence to support that rose hips may be used as an alternative medicine to treat the symptoms associated with arthritis. Another study showed that rose hips may support weight loss.
Rose hips tea is a great herbal tea for inflammation fighting benefits.
6. Holy basil
Holy basil, also known as Tulsi, is an adaptogen known as the “Queen of Herbs.” Many studies suggest numerous health benefits associated with consuming holy basil tea.
Additionally, the plant is highly nutritious, containing vitamins A and C, calcium, zinc, iron, and chlorophyll.
Holy basil has both antioxidant properties and anti-inflammatory effects.
I like to drink this tea plain in the evening, but it does have a bit of an earthy taste. It mixes well with other teas, and is also great mixed with chamomile or peppermint.
7. Peppermint tea
Peppermint tea is popularly used to ease gastrointestinal symptoms, but it also has antioxidant properties.
There is significant evidence that peppermint tea and peppermint essential oil are effective at reducing symptoms of irritable bowel syndrome.
Peppermint also contains antiviral and antibacterial properties that can be especially useful when you have a gold.
8. Lavender tea
Lavender tea is made from the flowers of the lavender plant. It has been shown to have anti-inflammatory effects when used in low doses. It’s thought to also help with stress and anxiety.
Lavender tea is also delicious and easy to drink. It’s also wonderful added in with other teas, like green tea and matcha.
You just need to be cautious when drinking lavender tea – too much can have negative effects, especially if you have any hormone irregularities.
9. Echinacea tea
Echinacea tea is often used to treat the common cold and boost immunity. It also has anti-inflammatory benefits.
Studies show that drinking echinacea tea can help decrease excessive inflammation.
One study showed that adults with osteoarthritis who were poor responders to non-steroidal anti-inflammatory drugs (NSAIDs) responded better to echinacea supplementation. Participants had reduced pain, swelling, and inflammation.
That’s great reason to enjoy this herbal tea for inflammation reducing benefits.
10. Nettle Tea
Nettle tea is made from the leaves of the nettle plant and has been used for hundreds of years for inflammatory issues, like arthritis and eczema.
It tastes somewhat similar to green tea with a bit of grassy flavor and an earthy taste. The long list of potential benefits of nettle tea in addition to reducing inflammation, include reducing blood sugar, lowering blood pressure, antiviral effects and aiding in detoxification.
It’s a great tea to keep in your tea cabinet.
11. Hibiscus Tea
Hibiscus tea, made from the hibiscus flower, is a delicious tea with a slightly tart taste (add a little honey for a nice balance). It contains antioxidants as well as trace minerals and has been shown to lower LDL cholesterol and blood pressure in studies.
It’s also a great tea to enjoy if you feel a cold coming on since it’s been shown to also have antiviral properties.
This Hibiscus Beauty Elixir tea is delicious and includes organic mint and licorice root (another inflammation fighter) as well.
How to choose quality teas
There’s no question that there are numerous health benefits to drinking herbal teas, but there are some things you should be aware of when it comes to choosing quality teas.
- Loose leaf tea is preferred over tea bags due to the many (read billions) microplastics found in traditional tea bags. These particles are released into tea and have been shown to cause behavioral and developmental effects when consumed in high amounts.
- Additionally, pesticides, molds, and heavy metals have been found in many non-organic, conventional teas. Look for certified organic teas and use certified organic loose leaf teas when possible.
- An alternative to loose leaf tea with the simplicity of tea bags is tea powders. Pique tea offers a variety of herbal teas that are USDA certified organic and screened for heavy metals, molds, and pesticides. That way you know you’re getting the purest form of the herbs to maximize the health benefits.
What’s the best way to brew herbal tea?
When using herbal tea for reducing inflammation, you want to pay special attention to the quality of tea and the quality of the water. That way you aren’t adding in any unnecessary contaminates that may cause more inflammation.
The best way to brew a cup of tea starts with quality tea and fresh, cold, filtered water. Tap water is often treated with minerals and chlorine that can affect the taste and inti-inflammatory properties of your cup of tea.
There are lots of fancy tools and gizmos out there, but you can also keep it simple and still steep an amazing cup of tea. All you need is a teacup, tea bag, and kettle.
Preparing cold tea
Steeping extracts antioxidants, flavors, and aromas from the tea. Hot steeping can take up to 5 minutes to brew a good cup of tea, but using cold water to steep your tea takes up to 12 hours.
Cold steeping gives you a smoother tasting tea with more antioxidants. You can cold brew your tea by adding one tablespoon of loose leaf tea to 2 cups of water and placing in the refrigerator for 12 hours or overnight.
After 12 hours, strain the tea with a mesh sieve and enjoy!
Brewing a cup of hot tea
Steeping your tea with hot water is the fastest way to brew your tea, but hotter water or longer time steeping isn’t necessarily better.
According to a research study that assessed the antioxidant capacity of various teas brewed in different conditions, the average steeping time for hot tea is 5 minutes. There is no evidence that suggests steeping for longer will increase the antioxidants in the tea.
If you want to use loose leaf tea, you’ll need to purchase a metal tea ball or infuser to hold the leaves. Measure out 1 teaspoon of dried tea leaves for 6–8-ounces of water.
Put the leaves in the tea ball or infuser and submerge in a cup of hot water. Different teas require different steeping times, so prepare according to the package recommendations.
Although loose leaf tea requires more tools and steps, in addition to avoiding unnecessary microplastics, you can choose from a wider variety of herbal teas and get creative with your blends. Teabloom offers many organic loose leaf teas worth trying.
Using tea powders
If you’re using a tea powder, no steeping is necessary. You’ll still get all the benefits as you’ll be drinking finely crushed tea leaves or herbs. The powders from Pique are are cold extracted for maximum potency and absorption.
Tea powders are the easiest and my preferred way to brew tea. All you have to do is add the powder to cold or hot water, which makes cold brew tea super easy! The powder fully dissolves (though sometimes there’s a bit in the bottom of your cup) and you have easy, delicious tea.
Key takeaways and action steps
Inflammation is a natural process that occurs in the body, but chronic inflammation that remains present long-term that can cause health conditions.
Drinking herbal teas and following a healthy lifestyle can help reduce inflammation and the risk for disease.
To start enjoying the health benefits of herbal teas today, decide which tea suits your flavor preferences and health needs best. The best herbal tea for inflammation will be the one you enjoy drinking regularly.
Using loose leaf tea with an infuser or a tea powder can help you avoid microplastics found in teabags.
Enjoy!
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