8 reasons to eat more black pepper for your health, and the best meals to try with it
- Black pepper has a long history as both a spice and an herbal remedy for digestive concerns.
- It may also help lower cholesterol, fight cancer cell growth, and help your body absorb nutrients.
Black pepper, a cuisine staple worldwide, has a pretty lengthy resume. It comes from the peppercorn fruit of the black pepper plant (Piper nigrum), which is native to India's Malabar Coast. People in India have used black pepper to flavor food since at least 2000 BC.
Historical research suggests, however, that people first used pepper for medicinal purposes rather than as a culinary spice, says Dr. Jeff Gladd, an integrative medicine physician and chief medical officer at Fullscript.
For instance, some evidence suggests the Greeks used black pepper to soothe stomach troubles and other ailments as early as the 4th century BCE, according to Dr. Laura Purdy, chief medical officer at OpenLoop.
Black pepper also has a history as an ingredient in Ayurvedic medicine, where Ayurvedic practitioners use it to treat gastrointestinal ailments, Purdy says.
Medical term: Ayurveda, a Sanskrit-derived term, refers to a medicinal practice that links disease to imbalances in consciousness. The medicinal belief system relies heavily on herbal remedies, including ingredients like black pepper.
You probably stash pepper on your kitchen spice rack, not your medicine cabinet — but this seasoning might just do your health some good. Read on for eight potential health benefits of black pepper and tips to include it in your diet.
Note: To date, very little research has explored black pepper's effect on humans. Most existing studies involve animals or in vitro research, which may not provide an accurate picture of black pepper's possible uses.
1. It may have antioxidant properties
Piperine, the main active component in pepper, works as an antioxidant. These substances help prevent damage due to oxidative stress, which can lead to serious health conditions including:
Experts have yet to conduct human studies that could shed more light on pepper's effectiveness as an antioxidant, or how much pepper you need to get those benefits. However, a 2007 review of several studies on human cells suggests piperine's antioxidant properties may help prevent damage due to oxidative stress.
2. It may help reduce inflammation
Piperine may also have anti-inflammatory effects. In particular, animal models suggest piperine may significantly help improve symptoms of arthritis and ankle joint inflammation, Gladd says.
It's possible, then, that black pepper may also help ease arthritis symptoms in humans, Purdy says, though experts have yet to conduct any trials with human participants.
All forms of arthritis cause joint inflammation and swelling, so remedies that help reduce inflammation may help prevent painful flare-ups.
3. It may have a protective effect on the brain
Some evidence also suggests black pepper may offer some protection against neurodegenerative diseases like Alzheimer's disease.
A small animal study suggests rats with higher levels of circulating black pepper were better at navigating mazes and had decreased levels of plaques in certain brain areas, Purdy says.
In humans, brain plaques may indicate Alzheimer's disease. It's possible that future research may uncover a link between black pepper and improved symptoms of neurological disease, according to Purdy.
However, experts have yet to conduct any human trials, so they don't yet know whether black pepper can decrease plaques in humans.
Keep in mind, too, that clinical trials for drugs targeting plaques in people with Alzheimer's disease have not shown a link between plaque reduction and symptom improvement. In fact, some experts believe the key to treating Alzheimer's disease may not lie in targeting these plaques at all.
4. It may help regulate blood sugar
Black pepper may also help control blood sugar by regulating insulin levels, Gladd says.
Results from animal studies show that animals who consume black pepper tend to have lower blood sugar spikes after eating a meal, Purdy says.
"Using pepper as a seasoning in meals may therefore be beneficial for those who are hyperglycemic or diabetic by helping to minimize blood sugar spikes," Gladd says.
However, Gladd cautions that black pepper can't replace any medications or other treatments recommended by a healthcare professional.
5. It may reduce 'bad' cholesterol
Two types of cholesterol circulate throughout your body: low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol.
Your body needs cholesterol to function optimally, but too much LDL cholesterol, also known as "bad" cholesterol, can increase your risk of heart disease, heart attack, and stroke. An abundance of HDL cholesterol, on the other hand, may help lower that risk.
A 2019 study involving pigs suggests black pepper may help control cholesterol levels by increasing "good" cholesterol levels. In the study, researchers gave pigs either feed containing 3 grams (g) of black pepper per kilogram (kg) of food, or food with no added black pepper.
The pigs who ate the food with black pepper had higher levels of HDL than the control group. But human trials have yet to confirm this finding.
6. It can help with digestive issues
Even though pepper has a long-documented history of use for digestive upset, little scientific research actually explores pepper's effects on the human digestive system. Most existing research involves animals and focuses specifically on piperine.
However, research in animals suggests piperine has a stimulating effect, since it causes the pancreas to release enzymes that help break down and digest carbohydrates and fat.
It may also help prevent diarrhea and digestive tract spasms, Gladd says. One study involving mice found that a 10 mg/kg dose of piperine helped protect the animals from induced diarrhea.
Note: Purdy warns that while black pepper has a reputation for helping with digestive symptoms, it may cause irritation if you have a sensitive stomach. If you experience acid reflux, cramping, or diarrhea after eating a meal laden with black pepper, consider cutting back on the seasoning next time.
7. It can increase the body's ability to absorb nutrients
Piperine in black pepper may make it easier for your body to absorb particular nutrients, such as curcumin, a compound in the bright yellow spice turmeric.
Curcumin has well-documented anti-inflammatory properties, but your body can't always absorb it easily. Boosting its absorption may increase its ability to prevent inflammation and swelling.
Research also suggests piperine may also help your body more easily absorb certain drugs, including the antibiotics ampicillin and norfloxacin. Both of these medications have low bioavailability, which means your body may have a harder time absorbing them.
8. It may prevent the growth of cancer cells
Some lab research conducted on prostate cancer cells suggests the piperine in black pepper may inhibit the growth of cancer cells.
Preclinical research also suggests black pepper may have the ability to help reverse the multi-drug resistant properties of certain cancers, Purdy says.
In a 2021 in vitro lab study exploring piperine's ability to treat drug-resistant cancers, researchers found it may help reduce chemotherapy resistance in some cancers by increasing the effectiveness of tumor-killing drugs.
Though research remains in the early stages and has yet to involve human trials, piperine's properties may give it an important role in future treatments for cancer, especially drug-resistant cancers.
How to use it
The easiest way to use pepper involves adding it to food, which many people do by default. Sprinkle it on scrambled eggs, pasta dishes, roasted vegetables, and fresh-picked tomatoes for a satisfying zing.
A few other ideas for making black pepper the star of a dish:
- Bake spicy German pfeffernusse cookies.
- Air fry some lemon pepper chicken wings.
- Stir-fry tofu with peppercorns to make black pepper tofu.
- Make cacio e pepe, a quick and easy Italian classic.
- Add it to hot drinks like cocoa for a kick.
Does it have any downsides?
Black pepper is safe to consume as a seasoning, but it may cause minor side effects like heartburn or digestive upset if you eat it in large quantities, Gladd says. And while few people are allergic to black pepper, an allergy or sensitivity is still possible.
You also have the option of taking black pepper in supplement form, which you may find labeled as piperine or black pepper extract. A typical daily dose for adults is usually 10 milligrams (mg).
Note: Always ask a healthcare professional before you start taking any supplements. Piperine and other supplements can interact with certain medications, like blood thinners. What's more, taking too high of a dose can cause burning in your throat and other unwanted side effects.
Insider's takeaway
Black pepper may pack some noteworthy benefits, including helping ease inflammation, control blood sugar, and regulate cholesterol levels.
To date, few human studies have explored black pepper as a remedy for health concerns, but adding a dose of flavor to your food with this pungent spice likely won't pose any risk to your health.
Just keep in mind that despite any potential health benefits it may offer, black pepper can't replace any medications or treatments prescribed by your doctor.