• Rooibos tea is naturally caffeine-free and contains antioxidants that may support your health.
• These antioxidants could help regulate inflammatory responses and promote gut barrier and microbiome health.
• Most of the research on rooibos tea has been done via laboratory and animal studies, so more studies are needed to confirm its benefits for humans.

When it comes to healthy teas, green and black varieties usually dominate the conversation. However, rooibos tea—a naturally caffeine-free, herbal tea native to South Africa—also has its advantages. Unlike green tea and black tea, rooibos is low in tannins, or plant compounds that can interfere with iron absorption.

But rooibos' greatest benefits can be attributed to its antioxidants, which may be able to help support gut health and keep inflammation levels in check.

Why Is Rooibos Tea Good For You?

Rooibos tea is chock-full of compounds called polyphenols, which are a type of antioxidant also found in berries, herbs, other teas, cocoa, and more.

Polyphenols (and all other types of antioxidants) are valuable because they may help protect cells from oxidative stress—this phenomenon occurs when too many unstable molecules called free radicals build up in the body. Without antioxidants, oxidative stress can contribute to inflammation and cell damage.

The main polyphenols in rooibos tea are called aspalathin and nothofagin. Aspalathin is only found in rooibos, and researchers are investigating its potential links to better metabolic health.

Other antioxidants in rooibos tea include quercetin and luteolin, which are also found in a wider range of fruits, vegetables, and herbs.

Types of Rooibos Tea

There are two main forms of rooibos. The most popular is red (or fermented) rooibos, which has a red-brown color and a sweeter, earthy flavor.

Green (or unfermented) rooibos undergoes less processing than red rooibos, so it has a less-distinct flavor and higher levels of polyphenols and other antioxidants.

The Potential Link Between Rooibos and Gut Health

Thanks to its polyphenol content, rooibos tea may support gut health. More research is needed, but early studies suggest the tea could have the following benefits:

• A reduction in oxidative stress and inflammation in the gastrointestinal tract
• Support for proteins in the gut barrier lining, which helps absorb nutrients while keeping harmful substances out of the bloodstream
• Potential prebiotic effects, encouraging the growth of beneficial bacteria in the gut

It’s important to note that most of the research on rooibos tea and gut health is from animal or lab-based studies—plus, researchers often use green rooibos and use less-common forms, like extracts. Because of this, we need more studies on humans before making conclusive recommendations about drinking rooibos tea for digestive health.

Can Rooibos Tea Help With Inflammation?

Inflammation is a normal part of the immune response, and it helps the body heal after injury or an infection. But when inflammation doesn’t subside, it can begin to damage healthy cells and tissues. Chronic low-grade inflammation is linked to heart disease, type 2 diabetes, metabolic syndrome, and other conditions.

Rooibos tea may be able to help protect the body from excessive levels of inflammation. Chiefly, this is due to its polyphenol content—these antioxidants help counteract oxidative stress, a chief driver of inflammation in the body, by neutralizing harmful free radicals.

Preliminary research also suggests polyphenols in rooibos tea may help regulate immune signaling and inflammatory pathways involved in the body's response to stress.

Again, most of the research investigating rooibos tea's effect on inflammation has not been done in humans, so more studies are needed.

If you're looking to limit inflammation in the body, it may be best to combine rooibos tea with other anti-inflammatory foods, including fruits, vegetables, legumes, whole grains, nuts, and seeds.

How To Enjoy Rooibos Tea

Given the lack of human studies, there isn’t enough conclusive evidence to recommend a specific amount of rooibos tea for health benefits. A small number of case reports have linked very high intake of rooibos tea to liver-related side effects; however, in moderation, rooibos is generally considered safe for most people.

A cup or two of rooibos can be an easy addition to your daily routine, particularly as an afternoon or evening beverage since it's naturally caffeine-free. Consider trying:

• Hot rooibos tea
• Iced rooibos tea
• Rooibos lattes made with steamed milk or non-dairy milk
• Rooibos tea blends made with lemon, ginger, cinnamon, berries, or citrus

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Kristina Dawson