Poor digestion can hinder weight loss efforts by causing discomfort, bloating, and other digestive issues. Black pepper has been traditionally used as a digestive aid due to its carminative properties, which can help alleviate symptoms of indigestion, gas, and bloating.

Additionally, black pepper has been shown to stimulate the production of digestive enzymes in the pancreas, promoting better digestion and absorption of nutrients. Proper nutrient absorption is crucial for overall health and can also impact weight loss.

Black pepper has been found to improve the absorption of essential nutrients, such as vitamins and minerals, from the food we eat. Piperine in black pepper has been shown to enhance the activity of certain enzymes in the gut, promoting better absorption of nutrients like vitamin B, selenium, and beta-carotene.

This can help ensure that your body gets the necessary nutrients for optimal functioning, which is essential during a weight loss journey. Balanced blood sugar levels are crucial for managing weight, as spikes and crashes in blood sugar can lead to cravings and overeating.

Black pepper may help regulate blood sugar levels. Research suggests that piperine in black pepper can improve insulin sensitivity and reduce insulin resistance, which can help stabilize blood sugar levels and prevent sudden fluctuations.

This can be beneficial for weight management, as it helps regulate appetite and reduces the risk of overeating due to blood sugar imbalances.

Chronic inflammation in the body has been linked to obesity and weight gain. Black pepper possesses anti-inflammatory properties that can help reduce inflammation and support weight loss efforts. Piperine has been shown to inhibit the activity of certain inflammatory markers in the body, helping to alleviate inflammation and its detrimental effects.

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References Butt MS et al. Black pepper and health claims: a comprehensive treatise. Crit Rev Food Sci Nutr. McNamara FN et al. Effects of piperine, the pungent component of black pepper, at the human vanilloid receptor TRPV1.

Br J Pharmacol. Shah SS et al. Effect of piperine in the regulation of obesity-induced dyslipidemia in high-fat diet rats. Indian J Pharmacol. Wang L et al.

Piperine inhibits ABCA1 degradation and promotes cholesterol efflux from THPderived macrophages. Mol Nutr Food Res. Liu L, Simon SA. Similarities and differences in the currents activated by capsaicin, piperine, and zingerone in rat trigeminal ganglion cells. J Neuropsychiol. Nogara L et al. Proc Natl Acad Sci U S A.

Park UH et al. Piperine, a component of black pepper, inhibits adipogenesis by antagonizing PPARγ activity in 3T3-L1 cells. J Agric Food Chem. Kesarwani K, Gupta R. Bioavailability enhancers of herbal origin: An overview.

Asian Pac J Trop Biomed. Stohs SJ et al. Highly Bioavailable Forms of Curcumin and Promising Avenues for Curcumin-Based Research and Application: A Review.

Shoba G et al. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med. Parikh S et al. A Modern Approach to the Treatment of Mitochondrial Disease.

Curr Treat Options Neurol. CoQ10 increases mitochondrial mass and polarization, ATP and Oct4 potency levels, and bovine oocyte MII during IVM while decreasing AMPK activity and oocyte death.

Honey is a natural sweetener which enhances taste, and it is also a potential antidiabetic agent 3. Hence considering black pepper and honey for weight loss is a healthy option.

This is a healthy and quick breakfast option. Kale is popularly known for its ability to aid weight loss. It helps to suppress glucose levels in our body after a meal and thereby prevents diabetes 4.

Lime is an excellent source of vitamin C and helps to strengthen the immune system 5. This healthy eating option contains several benefits. Avocados contain healthy fats which aid weight loss and protect from cardiovascular diseases 6.

Chicken breast is a good source of lean protein 7. Bell peppers are rich in antioxidants and are a potential anti-cancer agent 8. Limes are packed with antioxidants and Vitamin C. It helps protect against rheumatoid arthritis i X An autoimmune disease that causes the immune system to attack its own healthy cells, resulting in inflammation and pain in the joints.

Lettuce helps to cleanse your colon and keeps your heart healthy Ginger has antimicrobial, anti-inflammatory, and antioxidant properties and helps to reduce the risk of cardiovascular disease and gut problems Green tea is anti-diabetic in nature, helps to treat obesity and cardiovascular disease Watermelon is rich in antioxidants, vitamins, and minerals and thus helps to fight certain types of cancer, cardiovascular diseases, obesity, and diabetes Pineapples are a great source of vitamin C and help to treat diabetes and asthma Limes are low in calories, rich in vitamin C, and helps fight heart disease, obesity, and diabetes The curcumin in turmeric may help reduce the body mass index, waist circumference, lectin and adiponectin levels, and overall weight Another study found that participants taking curcumin supplements showed significant reduction in body weight Adding this ingredient to your diet along with black pepper may aid in healthy weight management.

Antioxidant activity of black pepper halts the proliferation of tumor cells. The alkaloid piperine helps to improve brain function and gastrointestinal functions.

Black pepper also increases the bioavailability i X The extent and rate at which a medication or other substance is absorbed and used by the body after ingestion. of nutrients and therapeutic drugs 18 , Another research claims that black pepper stimulates skin pigment cell proliferation i X The process by which cells grow, divide, and multiply which leads to an increase in the number of cells.

and dendrite formation i X The process of producing dendrite, the short branches of the nerve cells that receive communication from other cells.

and therefore can be used to treat skin depigmentation problems such as vitiligo i X A chronic skin disease that causes loss of skin color in patches due to genetic changes, stress, or chemical exposure.

Black pepper is a natural remedy that has antimicrobial properties and therefore, can help to address microbial infections and insect bites A study also confirmed that inhaling vapors from the black pepper oil can help smokers kick the butt It is also an effective home remedy for a sore throat and cold.

Black pepper helps in thermogenesis, which boosts metabolism and helps in calorie and fat burning. It is also a potent antidepressant and therefore, aids in appetite suppression and prevents stress and emotional eating.

Make sure to drink at least half a cup of water after consuming black pepper. You should also include half cup of fat-free yogurt in your diet to soothe the intestinal walls. I would also recommend that you watch your meal portion sizes and do light stretching exercises every day to lose weight fast.

Consuming too much black pepper can seriously harm you and therefore if you feel uneasy and if a burning sensation in your stomach persists, stop use of black pepper immediately. Black pepper, known for its bold flavor and culinary uses, can also be a valuable ally in your weight loss journey.

Apart from adding a zing to your meals, black pepper can help you shed those extra pounds. Take a look at the infographic below to learn the different ways to use this spice and reap its weight loss benefits. The benefits of black pepper for weight loss are many as we see above.

Loaded with vital vitamins, minerals, healthy fats, and dietary fiber, black pepper is a beneficial and easily available spice. You can include about teaspoons of black pepper in the form of oil, tea, or powder in your daily diet and wellness routine to help see a visible difference over time.

Black pepper contains piperine, which boosts fat metabolism and may help burn belly fat. So, adding it to the diet along with proper exercises and lifestyle management will help burn belly fat fast.

Black pepper is considered a warm or hot food, as it along with other spices produces heat in the body.

Some free radicals are created naturally — such as when you exercise and digest food. However, excessive free radicals can be formed with exposure to things like pollution, cigarette smoke, and sun rays 3. Excess free radical damage may lead to major health problems.

For example, it has been linked to inflammation, premature aging, heart disease , and certain cancers 4 , 5 , 6. Black pepper is rich in a plant compound called piperine, which test-tube studies have found to have potent antioxidant properties.

Studies suggest that a diet high in antioxidants may help prevent or delay the damaging effects of free radicals 1 , 7. Test-tube and rodent studies have observed that ground black pepper and piperine supplements may reduce free radical damage 8.

For instance, rats fed a high-fat diet plus either black pepper or a concentrated black pepper extract had significantly fewer markers of free radical damage in their cells after 10 weeks compared to rats fed a high-fat diet alone 9. Black pepper is rich in a potent antioxidant called piperine, which may help prevent free radical damage to your cells.

Chronic inflammation may be an underlying factor in many conditions, such as arthritis, heart disease, diabetes, and cancer 10 , Many laboratory studies suggest that piperine — the main active compound in black pepper — may effectively fight inflammation For example, in studies in rats with arthritis, treatment with piperine resulted in less joint swelling and fewer blood markers of inflammation 13 , In mouse studies, piperine suppressed inflammation in the airways caused by asthma and seasonal allergies 15 , However, the anti-inflammatory effects of black pepper and piperine have not yet been studied extensively in people.

Black pepper contains an active compound that has been shown to decrease inflammation in animals. Piperine has been shown to improve brain function in animal studies. Yet, studies in humans are needed to confirm whether these effects are also seen outside animal studies. Black pepper extract has improved symptoms of degenerative brain diseases in animal studies, but studies in humans are needed to verify these results.

Studies suggest that piperine may help improve blood sugar metabolism 22 , 23 , In one study, rats fed a black pepper extract had a smaller spike in blood sugar levels after consuming glucose compared to rats in the control group Additionally, 86 overweight people taking a supplement containing piperine and other compounds for 8 weeks experienced significant improvements in insulin sensitivity — a measure of how well the hormone insulin removes glucose from the bloodstream High blood cholesterol is associated with an increased risk of heart disease, which is the leading cause of death worldwide 27 , Black pepper extract has been studied in animals for its potential to reduce cholesterol levels 29 , 30 , In one day study, rats fed a high-fat diet and a black pepper extract had decreased blood cholesterol levels, including LDL bad cholesterol.

The same effects were not seen in the control group Additionally, black pepper and piperine are believed to boost the absorption of dietary supplements that have potential cholesterol-lowering effects like turmeric and red yeast rice 32 , Still, more studies are needed to determine whether black pepper itself has significant cholesterol-lowering effects in humans.

Black pepper has demonstrated cholesterol-lowering effects in rodent studies and is believed to boost the absorption of potential cholesterol-lowering supplements. Researchers hypothesize that the active compound in black pepper, piperine, may have cancer-fighting properties 35 , Though no human trials have been performed, test-tube studies found that piperine slowed the replication of breast, prostate, and colon cancer cells and induced cancer cell death 37 , 38 , 39 , Another test-tube study screened 55 compounds from spices and observed that piperine from black pepper was the most effective at enhancing the efficacy of traditional treatment for triple-negative breast cancer, the most aggressive cancer type Though these results are promising, more studies are needed to understand the potential cancer-fighting properties of black pepper and piperine.

Black pepper contains an active compound that has slowed the replication of cancer cells and induced cancer cell death in test-tube studies. Although current research is limited mostly to in vitro studies, studies suggest that curcumin could help block the growth and spread of cancer cells while still preserving the viability of healthy cells.

Similarly, piperine has been shown to help kill off cancer cells and prevent tumor formation in test-tube studies, with some research indicating that it could be beneficial in the treatment of colon cancer.

In many forms of traditional medicine, turmeric and black pepper have been used to soothe digestive issues and optimize nutrient absorption.

Recent research also shows that the active compounds in each could be incredibly beneficial. Plus, piperine may also help promote proper digestion by stimulating digestive enzymes in the pancreas. Using turmeric and black pepper for arthritis can be an effective way to manage pain and treat symptoms right at the source.

This is because, in addition to having anti-inflammatory and anti-arthritic properties, turmeric and black pepper have been shown to act as natural pain relievers as well. For example, an animal study published in the Asian Pacific Journal of Tropical Medicine demonstrated that piperine is effective at treating pain in rats after just two hours, even when used in lower doses.

Another study out of India also found that administering turmeric to post-operative patients helped significantly decrease pain and fatigue compared to a placebo. There are plenty of turmeric and black pepper recipe ideas out there, plus detailed instructions for how to make turmeric and black pepper capsules — not to mention how to make turmeric and black pepper drinks, soups, sauces, desserts and more.

In addition to the many benefits associated with these two spices, there are several turmeric and black pepper side effects that should be considered as well.

While sprinkling a dash or two in your favorite dishes is unlikely to cause any adverse symptoms, taking turmeric and black pepper supplements may.

In particular, supplementation has been associated with side effects like nausea, diarrhea, decreased blood pressure and an increased risk of bleeding.

How much turmeric and black pepper should you take daily? Although there is no official recommended turmeric and black pepper dosage, most research has been conducted using doses between —2, milligrams per day of curcumin and around 20 milligrams of piperine.

Other studies suggest a turmeric and black pepper ratio of approximately for best results. To minimize side effects and maximize the potential health benefits, however, be sure to use only as directed.

Additionally, consult with your doctor prior to starting supplementation if you have any underlying health conditions or concerns. Popular Nutrition Posts All Time This Week {position} Detox Your Liver: A 6-Step Liver Cleanse.

More Nutrition Dr. Unfortunately though, it is also known for its very low bioavailability. This means that you can consume turmeric but can't easily absorb it into the body in order to benefit from it.

This is because turmeric dissolves in fat rather than water, and due to the fact that our digestive system contains quite a lot of water, we excrete the turmeric we ingest via our stools.

However there is a way to rectify this problem and it comes in the form of black pepper. Black pepper contains a substance called piperine, this substance is known to increase the bioavailability of nutrients full stop, not just turmeric.

The liver gets rid of foreign substances by making them water-soluble so that they can be excreted, and piperine can inhibit this process so that curcumin is not excreted.

This explains how piperine can help to make curcumin more bioavailable. Previous research has found that black pepper and turmeric together can help you lose weight - the curcumin has been found to prevent fat accumulation and even help to burn fat while the piperine in black pepper has thermogenic properties.

When your body burns calories, it generates more heat, so substances that boost metabolism or fat burning are considered thermogenic. In a study published in the Journal of Nutritional Biochemistry reported on evidence found that curcumin can actually change fat cells.