Make Turmeric Paste @ Home & Curb Inflammation

Inflammation, swelling and pain commonly occur in irritated tissues such as joints, tendons and ligaments, as well as within, between and around organs. This is a natural process that the body goes through to heal damaged tissue and recover function, however if it becomes prolonged or is exaggerated in the body it can contribute to more pain and stiffness, impair healing and stretch out our recover time.

The most active compound in turmeric is called curcumin. It's known for its many medicinal properties, especially for lowering inflammation.

Using a paste is a quick and easy way to get the benefits of the whole spice to reduce inflammation in your system, whether that be chronic ongoing inflammation like arthritis or a recent injury or flare up of an old issue.


Watch this video for instructions and download our recipe card below.


Turmeric Paste Recipe 


  • 1 cup of filtered water
  • 85 grams of turmeric powder
  • 1-2 tsp of freshly ground black pepper
  • 50ml of cold pressed coconut oil

*Use organic where possible


Place water and turmeric powder in a small pot and gently heat it on the stove. Stir while it's heating, don't allow it to boil.

Remove it from the stove when bubbles start erupting. Allow it to cool slightly.

Add black pepper and coconut oil and stir until it’s blended through.

Store the paste in an airtight container in the fridge for up to 1 week.


This paste can be taken directly off the spoon, or stirred into hot water or hot milk of choice. For most people I recommend 1-2 tsp per day. This can be divided over two doses, morning and evening.



If you have new or ongoing inflammation, then get hold of our Turmeric Paste Recipe Card PDF so you have easy access to it when you need it. Enter your details below and we will send you a copy.


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Written by Dr. Jess Harvey B.Sc. (Anat, Phys), B.Ap.Sci (Comp. Med.), Ma Osteo., Registered Osteopath and Director of Head 2 Toe Health.

We provide Osteopathy, Acupuncture, Massage, Life Coaching and Counselling in Springwood (Brisbane) and Oxenford (Gold Coast). We aim to get you as well as possible, as fast as possible, permanently. We believe in a thorough approach to restoring and maintaining health and address many aspects of our lifestyles that can contribute to pain, stiffness, dis-ease and disease. For any further information, please contact us on or 07) 3208 8308.

This information is intended as a general guide only and is not specific for any particular condition or situation. This information is for educational purposes only. Please seek specific advice for your individual circumstances.