Discover the best caffeine-free herbal teas that help reduce inflammation naturally. From turmeric to ginger, these soothing teas—popular in Bangladesh and beyond—offer powerful health benefits and delicious flavors. Explore our list of the best anti-inflammatory teas to support your wellness journey.

10 Delicious Caffeine-free Teas to Heal Inflammation

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Licorice Root Tea

Licorice root tea is known for its naturally sweet taste and medicinal properties. It helps soothe digestive issues, supports respiratory health, and reduces inflammation. The active compound, glycyrrhizin, has potent anti-inflammatory effects that may help with conditions like gastritis and arthritis. 

Studies suggest that licorice root can help protect the stomach lining and ease symptoms of acid reflux. To prepare, steep dried licorice root in boiling water for about 10 minutes before straining. However, excessive consumption should be avoided as it can raise blood pressure and lower potassium levels. Drinking this tea in moderation can provide numerous health benefits while adding a natural sweetness to herbal blends.

Read more: 10 Teas for Upset Stomach and Improved Digestive Health

Ginger Tea

Ginger tea has a warm, spicy flavor and is a common household remedy in Bangladesh. It contains over 50 antioxidant compounds that minimize the production of inflammatory cytokines. Regular consumption may help manage arthritis, muscle soreness, and digestive discomfort. Ginger is known for its ability to alleviate nausea and promote gut health. 

Several studies revealed that ginger may help regulate blood sugar levels and improve cardiovascular health. To make ginger tea, slice fresh ginger and boil it in water for 10-15 minutes. Strain the tea and enhance its flavor with honey or a splash of lemon. Drinking ginger tea regularly can contribute to overall wellness by reducing oxidative stress and inflammation in the body.

Rosehip Tea

Rosehip tea is made from the fruit of wild rose plants and has a tart, fruity flavor. It is rich in vitamin C, carotenoids, and polyphenols, which combat inflammation and promote skin and joint health. Studies suggest that it can help alleviate symptoms of arthritis and boost immune function.

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Rosehip tea is also beneficial for heart health due to its antioxidant properties, which help reduce oxidative stress and improve circulation. To prepare, steep dried rosehips in hot water for 6-8 minutes before straining. Its high antioxidant content makes it an excellent immune-boosting drink, perfect for daily consumption.

Hibiscus Tea

Hibiscus tea is known for its deep red color and tangy taste. It contains anthocyanins and flavonoids, which reduce inflammation and protect cells from damage. Studies show that hibiscus tea lowers inflammatory markers, such as C-reactive protein, often elevated in arthritis and heart disease. 

It is also linked to improved blood pressure regulation and better cholesterol levels. To make hibiscus tea, steep dried hibiscus petals in hot water for 5-10 minutes before straining. It can be enjoyed hot or cold. Drinking hibiscus tea regularly may help support cardiovascular health and strengthen the immune system.

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Turmeric Tea

Turmeric tea is well-known for its vibrant golden hue and earthy flavor. The active ingredient, curcumin, has powerful anti-inflammatory properties that may help with arthritis, muscle soreness, and digestive disorders. Studies suggest that curcumin may reduce inflammation associated with chronic conditions such as rheumatoid arthritis and inflammatory bowel disease. 

However, curcumin absorption is enhanced by black pepper. To prepare, simmer ground turmeric in water for 10 minutes, strain, and add honey or black pepper for additional benefits. Drinking turmeric tea regularly can support joint health and aid in overall inflammation control.

Tulsi (Holy Basil) Tea

Tulsi tea has a slightly peppery and refreshing taste and is revered in Ayurvedic medicine for its anti-inflammatory and adaptogenic properties. It helps lower stress-related inflammation, blood sugar, and cholesterol levels. Tulsi tea is also known for its antimicrobial effects, making it beneficial for immune health. 

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To brew tulsi tea, steep fresh or dried leaves in hot water for 5-10 minutes before straining. It is best enjoyed plain or with honey. Drinking tulsi tea may promote relaxation, support respiratory health, and reduce symptoms of anxiety and fatigue.

Lemongrass Tea

Lemongrass tea has a citrusy flavor and is commonly consumed in Bangladesh. It possesses anti-inflammatory and antioxidant properties that may help lower blood pressure and prevent infections. Lemongrass is also known for its ability to aid digestion and detoxify the body. 

To prepare, boil fresh lemongrass stalks in water for 10-15 minutes, then strain. It can be served hot or with a slice of lemon for extra freshness. Drinking lemongrass tea may support digestion, relieve bloating, and enhance overall well-being.

Read more: Health benefits of floral teas: 10 blends you can try

Peppermint Tea

Peppermint tea has a cool, minty taste and is particularly beneficial for digestive inflammation. It contains menthol and rosmarinic acid, which help soothe irritable bowel syndrome (IBS) and ease tension headaches. Peppermint tea is also known for its ability to relieve nasal congestion and reduce bloating. 

To make peppermint tea, steep fresh peppermint leaves in boiling water for 7-10 minutes before straining. It is an excellent after-meal refreshment. Drinking peppermint tea regularly may support respiratory health and promote relaxation.

Chamomile Tea

Chamomile tea has a mild, floral taste and is widely known for its calming effects. It contains apigenin, luteolin, and bisabolol, which possess anti-inflammatory properties. Chamomile tea is often used to alleviate gastrointestinal discomfort, improve sleep, and reduce stress. Studies suggest that chamomile may help reduce symptoms of anxiety and support immune function. 

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To prepare, steep dried chamomile flowers in hot water for 5 minutes before straining. It is best consumed before bedtime. Drinking chamomile tea regularly may help promote relaxation and overall well-being.

Cinnamon Tea

Cinnamon tea offers a warm, spicy flavor and helps regulate blood sugar and reduce inflammation. It contains cinnamaldehyde and eugenol, which combat oxidative stress. Drinking cinnamon tea may also help relieve muscle soreness, and joint pain, along with improving metabolic health. 

To prepare, simmer cinnamon sticks in water for 10-15 minutes, then strain. Adding honey enhances its natural sweetness. Cinnamon tea is a delicious way to support digestion, boost circulation, and improve overall wellness.

Read more: 10 Healthy Bedtime Teas for Better Sleep, Relaxation

Takeaways

These tasty caffeine-free anti-inflammatory herbal teas provide a delicious and natural way to fight inflammation and support overall well-being. By incorporating them into your daily routine, you can enjoy both their therapeutic benefits and rich flavors.