Sip your way to reduced inflammation with these delicious anti inflammatory drink recipe ideas. Inflammation is a natural process that helps to protect your body against infection and injury. However, chronic inflammation can lead to a host of health issues, including heart disease, diabetes, and arthritis. Incorporating anti-inflammatory foods and beverages into your diet can help to alleviate symptoms and promote better overall health.
These five anti inflammatory drink recipe ideas are some of my favourites. Not only are they refreshing, they’re also packed with ingredients known for their anti-inflammatory properties. I hope you find some ideas on anti-inflammatory drinks you can make at home and that it inspires you to create your own and experiment with different ingredients.
Why is inflammation a concern?
What is inflammation?
Inflammation, at its core, is the body’s shield against harm. Triggered by factors like infections, injuries, or toxins, it’s a mechanism designed to rid the body of these threats and spark the healing process. That’s why you might spot redness, warmth, swelling, and occasionally, discomfort at the affected site – it’s your body’s way of healing itself.
However, when inflammation persists for too long, it can evolve into a chronic issue. For example, autoimmune disorders may be characterised by inflammation in the body, even when there is no trigger. The body essentially begins fighting itself, causing an array of health problems.
Chronic inflammation can also be seen through the lens of epigenetics, where lifestyle and diet activate genes that wouldn’t typically express themselves, potentially culminating in conditions like cancer. Chronic low-grade inflammation is also a silent problem for common symptoms like fatigue, joint pain, skin problems, and digestive issues.
Who should focus on an anti-inflammatory diet?
Adopting an anti-inflammatory diet is crucial for those already affected by an autoimmune disease and wanting to keep inflammation levels under control. Why adopt an anti-inflammatory diet? Because uncontrolled inflammation in one autoimmune condition can trigger or exacerbate another.
It also holds potential for individuals affected with mental health issues rooted in brain inflammation – think depression, anxiety, neurodegenerative disorders, or even ADHD.
Whether you want to keep inflammation in check or tackle chronic inflammation, drinks come right after food as effective tools to fight inflammation in an anti-inflammatory diet.
Getting started with anti inflammatory drink recipe ideas
The fascinating thing about chronic inflammation is that the power to cool it down is quite literally in our hands through the choices we make about our diet and how we live. Specific foods can increase inflammation or reduce it. For instance, processed foods, refined sugars, and trans fats can be inflammatory triggers, while whole foods, abundant in antioxidants, fibre, and omega-3 fatty acids, work as anti-inflammatory agents.
Anti inflammatory drink recipe can be a simple yet impactful entry point into the realm of anti-inflammatory eating. By consistently opting for drinks that align with the anti-inflammatory side, you’re setting yourself on a journey toward comprehensive inflammation management. It’s a strategic approach to nurturing your well-being, one sip at a time.
What can I drink to reduce inflammation?
Some of the ingredients you can include in an anti inflammatory drink recipe are lemon, mint, ginger, turmeric, cinnamon and more. Below, you will find 5 of my personal favourite anti-inflammatory drinks and all the ingredients, some of which you will definitely already have at home!
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ANTI-INFLAMMATORY EATING FOR A THRIVING GUT, BODY, AND MIND
Why I avoid iced drinks
According to Ayurveda, drinking cold beverages can potentially slow digestion and hydration, as the body has to expend extra energy to regulate its internal temperature, disrupting the efficient absorption of nutrients and liquids. Plus, the shock to the system from the cold can cause discomfort or constriction in the digestive tract, negatively affecting the body’s natural rhythm of digestion.
2 flavoured water ideas that have anti-inflammatory benefits
Infusing water with colourful fruits, fragrant herbs, and even spices doesn’t only make it taste better. The oils, antioxidants, and other components can soothe inflammation, assist with digestion, and boost your immune system. Here are two of my top infused water recipes:
Refreshing gut-friendly summer drink
- Juice of half a lemon
- A handful of blackberries
- Fresh mint leaves
- Small piece of ginger, peeled and sliced
- Coconut water
- Plain water
- Start by squeezing the juice of half a lemon into a glass. Lemons are fantastic sources of vitamin C, supporting immune function. The citric acid content in them also aids digestion and can have an anti-inflammatory effect on the body.
- Add a handful of blackberries and muddle them in the glass. Blackberries are packed with vitamins, minerals, and antioxidants. They’re particularly high in vitamin C and anthocyanins, powerful antioxidants that have strong anti-inflammatory effects.
- Slice the ginger into small pieces and add them to the glass. Ginger boasts its own anti-inflammatory benefits through its bioactive compound gingerol.
- Throw in a few fresh mint leaves and lightly bruise them to release their aromatic oils. Mint is known for its cooling and soothing properties, and it can also aid in digestion. The menthol content in mint provides an anti-inflammatory effect, calming irritation and inflammation in the body.
- Fill half the glass with coconut water. Coconut water is known for its high electrolyte content, which aids in hydration. It’s especially rich in potassium, which helps maintain a healthy heart rhythm and balance fluids in the body.
- Complete filling the glass with plain room temperature or warm water for added hydration
Pomegranate infused water
- Dehydrated pomegranate
- Plain water
- Add the dehydrated pomegranate to your glass. You can adjust the amount based on your preference for flavour intensity. I like to add a couple of spoonfuls.
Pomegranates are rich in antioxidants and specific bioactive compounds like anthocyanins and ellagitannins, which collectively contribute to their anti-inflammatory effects by scavenging free radicals, inhibiting inflammation-promoting enzymes, and modulating immune responses. Dehydrated pomegranate retains its antioxidant-rich and bioactive compounds, offering a convenient and flavorful way to enjoy the potential anti-inflammatory benefits of pomegranates while preserving their nutrients in a concentrated form.
- Pour slightly warm water over and let it infuse for a few minutes.
- Once the water is infused to your liking, you can enjoy your pomegranate-infused water!
3 anti-inflammatory latte recipes you can easily make at home
When it comes to nurturing your body, few drinks are as soothing and beneficial as lattes infused with the potent goodness of natural ingredients. Lattes, particularly those made with ingredients like turmeric, matcha, or ginger, can serve as excellent anti-inflammatory drinks due to their inclusion of potent bioactive compounds that have been shown to help reduce inflammation in the body.
I make my own 2 ingredient plant milk with nuts and water. DIY plant milk offers fresh, flavorful options with whole nuts, minimising waste and avoiding unnecessary additives found in store-bought alternatives. Here are three of my favourite lattes to make:
Anti-inflammatory matcha latte with almond
- Quality organic matcha powder
- Almond milk
- Plain water
- In a mixing bowl, gently add a teaspoon of matcha powder using a wooden spoon. This method not only prevents the oxidation of matcha but also maximises its potential health benefits. Because it’s harvested later than white or black tea, green tea contains higher levels of catechins—specifically epigallocatechin gallate (EGCG). Matcha has been found to have 3 times the content of this type of polyphenol antioxidant and has been extensively studied for its anti-inflammatory and free-radical scavenging properties. These compounds have shown potential in reducing inflammation within the body.
- Pour a small amount of warm (not boiling) water into the bowl. Using a bamboo whisk, carefully blend the matcha powder and water together. This traditional process not only ensures a smooth and vibrant matcha concentrate but also retains the integrity of its bioactive compounds, such as epigallocatechin gallate (EGCG), a catechin that is particularly abundant in matcha. EGCG has demonstrated potent anti-inflammatory effects and is associated with various health benefits, from cardiovascular support to immune system modulation.
- Pour the milk into your chosen mug or cup and add your matcha to it, stir and enjoy!
Turmeric anti inflammatory drink recipe with pistachio
- Fresh pistachio milk (or other plant milk of your choice)
- Turmeric powder
- Cardamom powder
- Ground cinnamon (for topping)
- Add a teaspoon of turmeric in your mug or glass. Turmeric, known for its active compound curcumin, is a powerful anti-inflammatory agent that has been linked to various health benefits, including soothing inflammation in the body.
- Gently pour freshly prepared pistachio milk and stir together. The creamy texture of pistachio milk offers a luxurious base for your latte while potentially contributing to its anti-inflammatory properties with its content of healthy fats and antioxidants.
- Add a dash of cardamom powder to the mixture. Beyond its aromatic qualities, cardamom harbours its own potential anti-inflammatory advantages, adding both flavour and health benefits to your latte.
- To add a touch of natural sweetness and a hint of warmth, dust the surface with ground cinnamon. Cinnamon not only enhances the flavour profile of the latte but also contains antioxidants and is one of the top spices with turmeric and ginger in the anti-inflammatory diet.
Gently stir the latte to ensure the spices are well distributed and integrated with the pistachio milk and enjoy!
Orange blossom saffron almond latte
- Fresh almond milk
- Orange blossom water
- Saffron stems
- Begin by gently pouring orange blossom water into the base of your chosen cup or glass. Orange blossom water is renowned for its antiseptic and antimicrobial properties when used on the skin. When consumed, it’s been associated with anti-inflammatory effects, aiding digestion and supporting immunity
- Then fill the rest of the glass with almond milk or your preferred milk. Almond milk holds potential anti-inflammatory advantages due to its natural vitamin E, healthy fats, and antioxidants
- Add a few saffron stems for extra flavour and colour. Saffron has anti-oxidative and anti-inflammatory activities attributed to its active compounds, including crocin and safranal
Incorporating anti inflammatory drink recipe into your daily routine
Incorporating anti-inflammatory drinks into your daily routine is a delicious and effective way to reduce inflammation in the body. The above five recipes offer a variety of flavours and ingredients that can help promote healing and support overall well-being. Whether you’re looking to improve your digestion, boost your immune system, or reduce joint pain, these drinks are a natural and enjoyable addition to your daily routine.
So, pour yourself a glass of wellness and start sipping your way to reduced inflammation. Cheers to a healthier, inflammation-free life!