Is Black Pepper Good for You, or Bad? Nutrition, Uses, and More

Acts as an antioxidant

Black pepper contains an alkaloid called piperine, which acts as a potent antioxidant in the body, fighting the damaging effects of free radicals and lowering the inflammation associated with oxidative stress. Inflammation and oxidative have been linked to chronic diseases such as hypertension, metabolic syndrome, diabetes, and cancer. 

Black pepper can also help curb the toxic effects of fat and excess sugar in liver cells. According to some studies, black pepper consumption may reduce the need for NSAIDs in patients with inflammatory diseases such as osteoarthritis.

Enhances nutrient absorption

Studies have suggested that black pepper can enhance the absorption of several beneficial nutrients in the gut such as resveratrol, curcumin, beta-carotene, and iron.

Promotes digestive health

Black pepper has been traditionally used to promote gut health. According to studies, it promotes the release of digestive enzymes that help with better digestion and absorption of nutrients from foods. It can also protect against gut inflammation.

Other health benefits

Studies have suggested that black pepper has numerous other health benefits, although more research studies are needed:

• Stronger immunity
• Weight management 
• Improved metabolism
• Better blood pressure regulation
• Reduced risk of diabetes complications

Although black pepper is a healthy spice that can be an excellent substitute for salt, excess consumption can cause adverse side effects, which typically occur ingesting large amounts of black pepper or piperine supplements.

Excess consumption of black pepper can cause gastrointestinal symptoms, such as heartburn, nausea, indigestion, and stomach upset. Some people report a burning sensation in the throat with excessive black pepper intake.

You should be particularly cautious with black pepper or piperine supplements if you are taking any medications. Black pepper can boost the absorption of certain drugs (such as antihistamines) that may lead to dangerously high levels in the blood.

So although black pepper is safe to consume, it is best to do so in moderation. Consult your doctor before taking piperine supplements.

Black pepper, which is sometimes called the “king of spices,” is a versatile spice that can improve the flavor of various culinary preparations without adding extra sodium or calories.

Both whole peppercorns and ground black pepper are widely available. You can use either to add spice and flavor to foods such as:

• Soups and broths
• Marinades
• Stir-fries
• Grilled meats
• Boiled or poached eggs
• Avocado toast
• Sauces and dips
• Salad dressings
• Steamed vegetables