Introduction
Black pepper is a common spice used in many dishes, but did you know it can also have some surprising health benefits? According to dietitians, black pepper can have some unexpected side effects that can help improve your overall health. From aiding digestion to boosting your metabolism, black pepper can be a great addition to your diet. Read on to learn more about the surprising side effects of black pepper and how it can help you reach your health goals.
Surprising Side Effects of Black Pepper, Say Dietitians — Eat This Not That
Black pepper is a common spice used in many dishes, but did you know it can also have some surprising side effects? According to dietitians, black pepper can have a range of positive and negative effects on your health. Here’s what you need to know about the potential side effects of black pepper.
Positive Side Effects of Black Pepper
The positive side effects of black pepper include its ability to help improve digestion, reduce inflammation, and even boost your metabolism. Black pepper contains a compound called piperine, which has been shown to help improve digestion by stimulating the production of digestive enzymes. It can also help reduce inflammation, which can help reduce pain and swelling. Finally, black pepper can help boost your metabolism, which can help you burn more calories and lose weight.
Negative Side Effects of Black Pepper
The negative side effects of black pepper include its potential to cause stomach upset, heartburn, and even allergic reactions. Eating too much black pepper can cause stomach upset, heartburn, and even nausea. Additionally, some people may be allergic to black pepper, which can cause a range of symptoms including hives, itching, and swelling.
How to Enjoy Black Pepper Safely
If you want to enjoy the benefits of black pepper without the potential side effects, it’s important to use it in moderation. Start by adding a small amount of black pepper to your dishes and gradually increase the amount as needed. Additionally, it’s important to talk to your doctor if you have any concerns about using black pepper, as it can interact with certain medications.
Black pepper can have a range of positive and negative side effects, so it’s important to use it in moderation. By following these tips, you can enjoy the benefits of black pepper without the potential side effects.
A seasoning you put on nearly all your food, black pepper is a staple in the kitchen. This spice is perfect for amping up the flavor with just a little extra zest or bitterness. It makes for a great addition in recipes, and also has very few calories for one teaspoon serving.
Consuming black pepper does have positive impacts. However, it can come with some downsides if consumed too often. Our dietitians from our medical expert board help to rack up some helpful tips on the side effects of black pepper. For more on spices, check out 5 Best Spices For Inflammation, Says Science.
“Black pepper can help better absorb nutrients such as beta-carotene and iron,” says Brittany Dunn, MS, RDN, CD, and owner of Dunn Nutrition.
Dunn also states that black pepper is often used in addition to turmeric supplements to help better improve absorption for antioxidant and anti-inflammatory properties of both. Turmeric’s main active ingredient, curcumin, gives the spice anti-inflammatory capabilities. However, it needs to be paired with black pepper in order to get the full effect.
In fact, a 2017 research review in the journal Foods, explained that the piperine, the active compound in black pepper, was associated with a 2,000% increase in the bioavailability of curcumin. This means that body’s ability to absorb and gain the benefits of turmeric increases when black pepper is consumed with turmeric.
Dunn has also had the opportunity to make anti-inflammatory recovery shots for Olympic athletes. Since black pepper helps your body absorb curcumin she added it to the shot, along with mango, and pineapple for increased antioxidants and palatability.
Sign up for our newsletter!
“Although human studies are limited, black pepper may also help lower cholesterol and fight against certain cancers,” says Lisa Moskovitz, RD, CEO of NY Nutrition Group and author of The Core 3 Healthy Eating Plan.
In a study reported by the Pharmaceutical Biology Journal, rats were fed a high-fat diet for 42 days. A black pepper extract had decreased blood cholesterol levels, including LDL (bad) cholesterol.
Furthermore, black pepper’s piperine is believed to boost the absorption of dietary supplements that have potential cholesterol-lowering effects, such as turmeric.
“Black pepper is not just a tasty kitchen staple, but it also has antioxidant properties that can help protect against free radical damage and fight inflammation,” says Moskovitz.
“Free radicals are molecules with unattached electrons in the body that can cause cellular damage,” explains Dunn. “They can form in our bodies in response to pollution, poor diet, smoking, and more. “The antioxidants are chemicals that neutralize free radicals and reduce the risk of cellular damage.”
However, Dunn states that more research is required since most tests are limited to animal subjects.
“If you suffer from acid reflux or GERD, black pepper may not be your friend as it can cause rising acid in your esophagus,” says Moskovitz.
Since black pepper is a spice, chances are some people may find there’s a little kick to the taste. Spicy foods can trigger acid reflux, so it’s important to consume black pepper in moderation. Or, if it’s severe, cut it out altogether.
Kayla Garritano