Teas

Teas and herbal infusions

Teas and herbal infusions have been enjoyed for centuries not just for flavour, but also for their health benefits. For people with arthritis or gut health concerns, certain teas may help reduce inflammation, stabilise mast cells, support the microbiome, and provide a comforting hydration source throughout the day. Choosing organic varieties can help minimise pesticide intake, and Aldi and other supermarkets often offer affordable organic options.

Tea profiles and benefits

(ranked by arthritis and gut health potential)

1) Green tea

• Why it’s beneficial: Rich in catechins (especially EGCG), green tea has well-documented antioxidant, anti-inflammatory, and mast cell-stabilising effects. It may also enhance glutathione production and support beneficial gut bacteria.

• Cautions: Contains caffeine; excessive intake can interfere with sleep or increase anxiety in sensitive people. May reduce absorption of non-heme iron if consumed with meals.

• Best time: Morning or early afternoon.

2) Rosehip tea

• Why it’s beneficial: High in vitamin C and polyphenols, rosehip tea shows anti-inflammatory effects and has been studied for reducing joint pain in osteoarthritis and rheumatoid arthritis. Supports collagen formation and antioxidant defences.

• Cautions: Naturally tart; excessive intake could cause mild digestive upset in sensitive individuals.

• Best time: Any time of day.

3) Pomegranate husk tea

• Why it’s beneficial: Made from the dried peel/husk, this tea is high in tannins and ellagitannins with potent antioxidant effects. May help reduce intestinal permeability (“leaky gut”), support a healthy microbiome, and assist in glutathione recycling.

• Cautions: Strong tannins can interfere with iron absorption if taken with meals.

• Best time: Between meals.

4) Ginger tea

• Why it’s beneficial: Potent anti-inflammatory and antioxidant effects, particularly useful for reducing pain and stiffness in arthritis. Supports digestion, may modulate mast cell activity, and helps with nausea.

• Cautions: High doses may thin blood or cause mild digestive upset in sensitive people.

• Best time: Any time; excellent in cooler weather or after meals.

5) Turmeric tea

• Why it’s beneficial: Contains curcumin, a compound with strong anti-inflammatory activity. May help reduce arthritis pain, improve joint function, and support antioxidant defences. Best absorbed with black pepper.

• Cautions: Can interact with blood-thinning medications; large doses may cause mild digestive upset.

• Best time: With or after meals.

6) Chamomile tea

• Why it’s beneficial: Naturally caffeine-free, chamomile contains apigenin, a flavonoid with mild anti-inflammatory, antioxidant, and mast cell-modulating effects. Supports sleep, relaxation, and digestive comfort.

• Cautions: May interact with blood-thinning medications; avoid if allergic to ragweed.

• Best time: Evening; pairing with magnesium powder may enhance muscle relaxation and sleep quality.

7) Chai tea

• Why it’s beneficial: A blend of black tea and spices such as cinnamon, ginger, cardamom, and cloves — many with anti-inflammatory and antioxidant activity. Ginger may reduce pain and stiffness; cinnamon can help regulate blood sugar.

• Cautions: Contains caffeine; spices are high in salicylates and Amines.

• Best time: Morning or midday.

8) Peppermint tea

• Why it’s beneficial: Caffeine-free and soothing for digestion. May relieve bloating and mild gut discomfort, indirectly supporting wellbeing.

• Cautions: May worsen reflux in some people by relaxing the oesophageal sphincter.

• Best time: After meals or in the evening.

9) Black tea

• Why it’s beneficial: Contains theaflavins and thearubigins with antioxidant and mild anti-inflammatory properties. Supports heart health and may help maintain healthy blood pressure.

• Cautions: Higher caffeine content than green tea; high amine content may trigger symptoms in sensitive individuals.

• Best time: Morning or midday.

• Black tea compared to green tea

  • Green tea: ~2–3× higher catechin content

  • Green tea: ~1.5–2× higher antioxidant capacity (ORAC / DPPH assays)

  Black tea still has benefits – just different polyphenols and generally less potent antioxidant activity per cup.

• Key findings from human studies:

  • Black tea improves arterial function

  • Black tea with milk = that benefit largely disappears

  • Plasma antioxidant markers are lower when tea is consumed with milk

Practical tips

• Rotate tea types for a broader range of phytochemicals.

• Use organic teas to reduce pesticide exposure.

• Time caffeinated teas away from iron or mineral-rich meals to support nutrient absorption.

• Include herbal options in the evening to avoid sleep disruption.

• Consider functional pairings: e.g., turmeric tea with black pepper.

• Water quality matters for tea.
  Research shows that green tea brewed with low-mineral or filtered water yields higher levels of beneficial polyphenols and antioxidants. Minerals such as calcium and magnesium can bind to tea polyphenols, altering flavour and appearance but reducing measurable antioxidant activity. For maximum benefit, green tea is best prepared with filtered or soft water rather than hard, mineral-rich water.

References

1. Yang CS, Wang H. “Cancer preventive activities of tea catechins.” Mol Nutr Food Res. 2016;60(1):160–174.

2. Pan MH et al. “Black tea theaflavins inhibit inflammation in vitro and in vivo.” Food Funct. 2016;7(3):1731–1739.

3. Srivastava JK et al. “Chamomile: A herbal medicine of the past with bright future.” Mol Med Rep. 2010;3(6):895–901.

4. Winther K et al. “Rose hip powder reduces pain in patients with osteoarthritis.” Scand J Rheumatol. 2005;34(4):302–308.

5. Daily JW et al. “Ginger for the prevention and treatment of rheumatoid arthritis.” Phytother Res. 2020;34(9):2143–2156.

6. Pimentel FB et al. “Pomegranate peel as a source of bioactive compounds: a review.” Food Chem. 2020;314:126170.

7. Hewlings SJ, Kalman DS. “Curcumin: A review of its effects on human health.” Foods. 2017;6(10):92.

8. Al‐Quraishy S et al. “Protective effects of pomegranate peel extract against intestinal permeability and oxidative stress.” BMC Complement Altern Med. 2021;21:119.

9. Kaur P et al. “Nutraceutical role of tea for human health: A review.” J Food Sci Technol. 2020;57(12):4399–4411.

10. McKay DL, Blumberg JB. “A review of the bioactivity and potential health benefits of peppermint tea (Mentha piperita L.).” Phytother Res. 2006;20(8):619–633.

11. Chainani-Wu N. “Safety and anti-inflammatory activity of curcumin: a component of turmeric (Curcuma longa).” J Altern Complement Med. 2003;9(1):161–168.

12. Theoharides TC et al. “Mast cells, mast cell activation and mast cell stabilizers in arthritis.” Clin Ther. 2015;37(3):531–543.