Inflammation is the body’s natural response to injury or infection. It can cause redness, swelling, pain, and discomfort. While inflammation is a normal part of healing, chronic inflammation can lead to serious health issues. Making dietary changes by consuming anti-inflammatory foods and beverages may help reduce unwanted inflammation.
Certain fruits and vegetables contain powerful antioxidants and phytochemicals that can help fight inflammation. Juicing these ingredients provides a concentrated dose of their inflammation-fighting nutrients. Some of the top anti-inflammatory juices include:
Tart Cherry Juice
Tart cherries are packed with anthocyanins, potent antioxidants that give cherries their bright red color. Studies suggest tart cherry juice can reduce markers of inflammation and lessen muscle pain after exercise.
Pineapple juice contains bromelain, an enzyme with anti-inflammatory properties. Research indicates bromelain can reduce swelling, bruising, healing time after surgery, and sinus inflammation.
Turmeric is a popular anti-inflammatory spice. Its active compound, curcumin, has been shown to have powerful antioxidant and inflammation-reducing abilities. Combining turmeric with ginger and lemon in juice can maximize its benefits.
Beets are high in antioxidants called betalains, which may have anti-inflammatory effects. One study found drinking beetroot juice reduced inflammation in overweight and obese people.
Green Tea Juice
Green tea contains epigallocatechin-3-gallate (EGCG), an antioxidant that reduces inflammation. Making juice from green tea along with anti-inflammatory fruits like pineapple or lemon can boost its inflammation-fighting potential.
Other Anti-Inflammatory Juice Ingredients
Adding certain fruits, vegetables, and herbs to juice can further increase its antioxidant and anti-inflammatory properties. Some top options include:
- Ginger – Contains the anti-inflammatory compound gingerol.
- Parsley – Rich in antioxidant flavonoids like luteolin.
- Basil – Contains inflammation-reducing volatile oils like eugenol.
- Fruits like blueberries, raspberries, strawberries, oranges, and cherries.
- Vegetables like spinach, kale, broccoli, and tomatoes.
Choosing the Best Juices for Inflammation
When selecting ingredients for anti-inflammatory juices, aim for a combination of fruits and vegetables in rainbow colors to maximize the range of antioxidants and nutrients. Some great anti-inflammatory juice blends include:
Tart Cherry Turmeric Ginger Juice
Combines the anthocyanins in tart cherries with the curcumin in turmeric and gingerol in ginger for a powerful anti-inflammatory drink.
Pineapple Beet Juice
Mixes bromelain from pineapple with betalains from beets to target inflammation.
Blueberry Pomegranate Green Tea Juice
Blends antioxidant-rich blueberries and pomegranate with anti-inflammatory green tea.
Carrot Apple Ginger Juice
Carrots and apples provide beta-carotene and quercetin, while ginger adds extra anti-inflammatory benefits.
Tips for an Anti-Inflammatory Juice Diet
To get the most out of juicing for reducing inflammation:
- Use a mixer for maximum nutrient retention.
- Drink juice shortly after making it.
- Include protein like Greek yogurt or nut butter with juice to make a smoothie.
- Aim for at least one serving of anti-inflammatory juice per day.
- Combine juicing with an overall anti-inflammatory diet.
- Look for organic produce when possible.
- Rotate the types of produce used to get a variety of nutrients.
- Consider juicing teas like green tea for extra antioxidants.
Potential Side Effects of Juicing
Juicing packs in a concentrated source of fruits and vegetables, which can provide valuable amounts of vitamins, minerals, and plant compounds. However, there are also some potential downsides to drinking juice regularly:
- May spike blood sugar – The natural sugars in juice can cause blood sugar spikes without protein or fat to balance it out.
- Nutrient deficiencies – Juices lack fiber and protein that supports satiety and sustained energy.
- Tooth erosion – Acids in juice can erode tooth enamel over time, especially from frequent exposure.
- Food waste – Discarding leftover pulp can result in wasted produce and nutrients.
To minimize risks, pair juices with protein, limit to one serving per day, and focus on consuming whole fruits and vegetables as well.
The Bottom Line
Regularly drinking antioxidant and anti-inflammatory juices made from fruits, vegetables, and herbs can be an effective part of an inflammation-fighting diet. Tart cherry, pineapple, turmeric, beet, and green tea juice provide concentrated doses of nutrients to help reduce unwanted inflammation. For optimal benefits, incorporate anti-inflammatory juicing as part of an overall healthy lifestyle.