Chances are, you reach for the pepper shaker most days without thinking twice about what this everyday spice is doing for your health. While black pepper doesn’t contribute much in the form of energy or macronutrients, it’s rich in antioxidants and powerful plant compounds that support your health in surprising ways. Plus, it may even enhance the health benefits of the foods you sprinkle it on. 

Keep reading to learn what happens when you regularly eat black pepper, its potential health benefits, who may need to be mindful of how much they eat, and our favorite ways to add it to everyday foods. 

Healthy Benefits of Black Pepper

Your Cholesterol May Improve

“Black pepper’s active compound, piperine, has been studied for its role in supporting heart health by increasing high-density lipoprotein (HDL) and lowering low-density lipoprotein (LDL) levels,” says Macy Diulus, RD, LD, M.P.H., CDCES, a registered dietitian in Houston. 

Research shows that piperine helps combat several of the processes associated with atherosclerosis, or the buildup of plaque in the arteries, and may improve blood flow. Many of these benefits can be attributed to piperine, while studies also suggest it may enhance the cholesterol-lowering effects of foods like chile peppers, green tea and cinnamon.

It May Reduce Inflammation

Piperine has potent anti-inflammatory properties and may help enhance other anti-inflammatory foods. Research shows that piperine may reduce inflammation related to metabolic syndrome, liver disease, heart disease and neuroinflammation, which plays a key role in brain aging.

While it’s beneficial on its own, it may have an even greater impact on inflammation when combined with turmeric. “When black pepper is combined with turmeric, it enhances the absorption of curcumin, turmeric’s active compound, potentially boosting its anti-inflammatory effects,” says Diulus.

It May Support Healthy Blood Sugars

Black pepper may also play a role in supporting healthy blood sugar levels. Animal studies suggest piperine may support healthy blood sugar levels by improving insulin sensitivity and glucose metabolism. A recent small clinical study looked at adults with nonalcoholic fatty liver disease who took 5 milligrams of piperine daily for 12 weeks. Compared to those taking a placebo, the piperine group saw significantly reduced fasting blood sugars, HbA1C and insulin resistance.

It May Improve Your Digestion

Most of us sprinkle black pepper on our food to enhance the flavor, but it may also help you digest your meal more easily. “Black pepper can support our digestion by stimulating the production of hydrochloric acid in the stomach, reducing digestive issues like bloating and gas,” says Marcie Vaske, M.S., LN, CNS, a gut health nutritionist at Oswald Digestive Clinic. Once you eat black pepper, piperine activates the liver, pancreas and digestive enzymes in the small intestine to break down and absorb the nutrients in your meal.

Black Pepper Nutrition

Since the amount of black pepper you would typically eat with a meal is quite low, it doesn’t contribute a significant amount of macronutrients or most micronutrients. However, in just 1 teaspoon of black pepper, you’ll get 13% of the recommended Daily Value of manganese, a mineral involved in metabolism, bone formation, immunity and blood clotting. Per the USDA, 1 teaspoon (2 grams) of black pepper has:

• Calories: 6 
• Carbohydrates: 1.5 g
• Dietary Fiber: 0.6 g 
• Total Sugar: 0 g 
• Added Sugar: 0 g
• Protein: 0.2 g 
• Total Fat: 0 g 
• Saturated Fat: 0 g 
• Cholesterol: 0 mg
• Sodium: 0 mg
• Copper: 0.03 mg (3% DV) 
• Manganese: 0.29 mg (13% DV)
• Vitamin K: 3.8 mcg (3% DV)

Is Black Pepper Safe for Everyone to Eat? 

For most people, eating black pepper as part of a balanced diet is safe. A sprinkle here and a shake there is unlikely to lead to any adverse effects, unless you have an allergy or experience acid reflux. Because piperine can increase acid production, some people with GERD report increased symptoms after meals with black pepper. 

However, you may need to be more cautious if you are planning on taking a more potent dose of black pepper or piperine. “If taking black pepper in supplement form, it’s important to consult a doctor or pharmacist, as it may interact with certain medications,” warns Diulus. 

Tips for Enjoying Black Pepper

Keep Peppercorns Close By

Pepper is a versatile spice that’s easy to add to everyday home cooking. Add freshly cracked black peppercorns to enhance or deepen the flavor of your meal, add an earthy kick to contrast heavy cream-based foods, or add an extra layer of flavor to make a dish more interesting and appetizing. 

Let It Shine on Pasta

While you can sprinkle black pepper on any number of dishes, some meals bring out its flavor more than others. Cacio e Pepe is so simple and minimalist that its rich flavor comes from just oil, pecorino cheese and plenty of freshly cracked black pepper.

Add It to a Latte

Diulus recommends adding a pinch of pepper to a turmeric golden milk latte for a spiced drink with benefits. Try a pinch of black pepper in this turmeric latte, which you can enjoy hot or iced. 

Crack It over Salads

Black pepper can add a bold kick to any plate of leafy greens. “I love freshly cracked black pepper on a Caesar salad with Parmesan cheese—the bold, pungent flavor pairs perfectly with the creamy dressing,” shares Diulus. 

The Bottom Line

Thanks to piperine, the active compound in black pepper, regularly eating this spice may support healthy cholesterol levels, reduce inflammation, improve blood sugar regulation and even aid digestion. It’s important to note that much of the research on black pepper features potent doses in supplement form, not just from food alone. 

Regularly eating black pepper can be a great way to support your health and enhance the flavor of your food, but before adding any supplements to your daily routine, be sure to check with your doctor and pharmacist.