10 Anti-Inflammatory Tea to Treat Inflammation Naturally

Updated in September 2023
Scientifically proven

Anti-inflammatory teas, like clove tea or ginger tea, are rich in anti-inflammatory, antioxidant and analgesic substances. They can help to relieve sore throats, toothaches, sinusitis and abdominal pain. 

Inflammation is the body's natural response to infections, trauma, burns and radiation. The body produces inflammatory substances, like prostaglandins and cytokines, as a way to eliminate the cause of the lesion and to initiate cellular reparation. 

Although these teas do not substitute medical treatment, anti-inflammatory tea can be used to complement medical treatment. They can boost recovery to be quicker and help to manage related symptoms in a natural way. 

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1. Clove tea

Clove tea can help to reduce pain and inflammation due to the eugenol in its composition. This substance contains anti-inflammatory and analgesic action, which is why this tea is great for relieving toothaches and gingivitis. 

This tea can also be used to relief sore throats. 

Ingredients:

  • 10 cloves 
  • 1 cup of water

How to prepare:

Soak the cloves in the water and boil for 5 minutes. Wait for it to cool, then strain and gargle for 20 to 30 seconds, twice per day. Be sure to spit out once completed. 

2. Ginger, lemon and garlic tea

Ginger, lemon and garlic tea contains antioxidant and anti-inflammatory properties due to the allicin (from the garlic), the phenolic compounds like gingerol, chogaol and zingerone (from the ginger) and the vitamin C from the lemon. These substances can help to combat symptoms of the cold or flu. 

This can can also be used to strengthen the immune system and reduce inflammation time. 

Ingredients:

  • 3 cloves of garlic, peeled and cut in half
  • 1/2 cup of lemon juice
  • 1 cm of ginger root, or 1/2 a teaspoon of ginger powder
  • 3 cups of water 
  • Honey to sweeten (as desired) 

How to prepare:

Boil the water with the garlic. Then remove from heat and add the lemon juice, ginger and honey. Strain and serve. 

Ginger should not be consumed by patients taking anticoagulants, and should therefore be omitted in these cases. During pregnancy, the maximum dose of ginger is 1 g per day for no more than 4 days. 

3. Green tea

Some studies show that green tea made with the Camellia sinensis plant contains phenolic compounds, especially epigallocatechin. These contain anti-inflammatory and antioxidant properties that can help to strengthen immunity and combat inflammation, like sinusitis and sore throat. 

Green tea plants can be utilized to make tea, infusions or natural extract. They should be taken as directed by a doctor as they can cause liver damage. Learn more about the benefits of green tea and what it can be used for. 

Ingredients:

  • 1 teaspoon of green tea leaves or 1 sachet of green tea
  • 1 cup of boiling water

How to prepare:

Add the leaves or sachet to the cup of boiling water and soak for 10 minutes. Strain (or remove the tea bag) and drink. This tea can be consumed 3 to 4 times per day, or as oriented by a doctor. 

Green tea should not be consumed by children, pregannt women, breastfeeding women, or people with insomnia, hyperthyroidism, gastritis or gastric ulcers. Because it has caffeine, you should avoid drinking this tea at the end of the day, or in high doses. 

People with high blood pressure can drink up to 3 cups of green tea per day, as directed by a doctor, as this drink may interact with blood pressure medications.

4. Saffron tea

Saffron is rich in curcumin, a potent anti-inflammatory that reduces inflammation in the muscles, tendons and joints. It is a great natural anti-inflammatory for managing general malaise and body aches.

Ingredients:

  • 1 teaspoon of saffron powder (about 200 mg) 
  • 1 cup of water

How to prepare:

Boil the water and add the saffron. Boil for an additional 5 to 10 minutes. Strain and drink the tea. You can drink 2 to 3 cups of saffron tea per day.

Another option is to take saffron capsules. You can take two 250 mg capsules every 12 hours, to total 1 g per day. 

Saffron tea or capsules should not be taken by pregnant women, nor by those taking anticoagulants (like warfarin, clopidogrel or acetylsalicylic acid), as this medication is associated with an increased risk for bleeding or hemorrhage. 

5. Fennel tea

Fennel tea contains substances with anti-inflammatory, analgesic, antispasmodic and digestive action, like anethol, estragol and camphor. These help to relieve stomach inflammation, heartburn, and burning in the throat. 

This tea can also relieve symptoms of colitis or IBS, like diarrhea, abdominal pain and gases, as it is effective in managing gut inflammation. 

Ingredients:

  • 1 tablespoon of fennel seeds
  • 1 cup of boiling water

How to prepare:

Add the fennel teas to the cup of boiling water. Cover and wait for it to cool for 10 to 1 minutes. Then strain and drink 2 to 3 cups per day, 20 minutes before your meals. You can also use fennel tea bags to prepare this tea. 

Fennel tea should not be consumed by breastfeeding or pregnant women.

6. Arnica tea

Arnica tea is a great natural anti-inflammatory for external use. It can be used to reduce pain and treat sprains or muscular pain, Arnica flowers contain lactones which have anti-inflammatory and analgesic properties that can relieve pain from injuries and sprains. 

It is important to highlight that this tea should not be ingested, as it contains toxic properties. It should only be used for topical dressings.

Ingredients:

  • 1 teaspoon of dried arnica flowers
  • 250 mL of boiling water 

How to prepare:

Place the dried flowers in the boiling water and soak for 10 minutes. Then strain, soak a gauze in the infusion, and apply while warm on the sore muscles 2 to 3 times per day. 

7. Peppermint tea

Peppermint tea is rich in anti-inflammatory substances, like menthol, which can help to improve symptoms of a cold, flu, rhinitis or sinusitis, like a runny nose, stuffy nose headache and coughing.

In addition, this tea contains antibacterial and antiviral properties that help to the body to combat infections and speed-up recovery. 

Ingredients:

  • 6 peppermint leaves, chopped 
  • 150 mL of boiling water 

How to prepare:

Add the water and chopped leaves in a cup and soak for 5 to 7 minutes. Then strain, sweeten with honey as desired, and drink 3 to 4 cups per day. 

8. Macela and propolis tea

Macela and propolis tea is an excellent natural anti-inflammatory asi t contains analgesic and antibacterial effects. These can help to relieve tooth or gum inflammation, and can be beneficial for tooth aches or gingivitis. 

Ingredients:

  • 2 tablespoons of dried macela leaves
  • 30 drops of propolis extract
  • 1 liter of water 

How to prepare:

Boil 1 liter of water and add the dried macela flowers, then boil for 5 minutes. Cover the pot and wait for it to cool. Then add the propolis and stir well. Sip some of the infusion and gargle, then spit out. 

9. Calendula tea

Calendula, scientifically known as Calendula officinalis can be used to reduce mouth inflammation, like canker sores and gingivitis, as well as inflammation in other areas of the body. It contains anti-inflammatory, soothing and healing properties. 

Ingredients:

  • 10 to 15 grams of calendula flowers
  • 1 liter of boiling water 

How to prepare:

Add the flowers to the water, cover and soak for 5 minutes. Then strain and drink 3 times per day. You can also soak a gauze in this tea to cleanse wounds. 

10. Rosemary tea

Rosemary, scientifically known as Rosmarinus officinalis, can help to combat inflammation in the body. It can be used to relieve symptoms of tendinitis, gastritis and knee inflammation. Learn more about the benefits of rosemary tea and what it can be used for.

Ingredients:

  • 5 g of fresh rosemary (about 2 tablespoons) 
  • 250 ml of boiling water 

How to prepare:

Add the rosemary to the boiling water and soak for 3 to 5 minutes. Then strain and drink while warm. This tea can be consumed 3 to 4 times per day, and it can also be used to wash your hair.

It is also possible to use rosemary essential oil to massage into sore areas of the body.