14 Health Benefits of Black Pepper (Kali Mirch) and Recipes

Introduction

Black pepper or kali mirch, scientifically known as Piper nigram, is a spice rich in several minerals, vitamins and antioxidants. It’s active compound ‘piperine’ is found to have loads of advantages for health. So, adding black pepper to food not only makes it spicy and tasty but also renders several health benefits. Called as the “king of spices”, black pepper is said to be good for digestion, respiratory issues, joint pains and also lowers risk of cancers. It is proposed to aid in weight loss too when consumed regularly. With its myriad of benefits, this spice can be a great addition to your everyday diet! 

In this blog, we’ll take a look at some of the conventionally-believed as well as science-backed benefits of  black pepper and how it can be a health-booster. We’ll also suggest some delicious recipes to soak in the benefits of this spice. 

Potential Health Benefits of Black Pepper

There are plenty of benefits surrounding this spice and this is the reason why our ancestors had named it the ‘King of Spice’. Well, here we discuss 14 important health benefits of black pepper and how it can help keep many diseases at bay. 

1. Lower the Risk of Cancer 

Black pepper is said to lower the risk of cancer¹.  Adding it to milk along with turmeric can enhance the benefit. This drink, which is usually given to individuals suffering from a severe cold, is said to consist of antioxidants, vitamin A and carotenoids that help in reducing cancer risk and lower inflammation. 

2. Good for Digestion 

Black pepper helps in improving digestion. It works by stimulating the digestive enzymes, enhancing the digestive capacity and reducing the time food stays in your gastrointestinal tract². Black pepper may also help improve the absorption of nutrients from food items. Consuming it raw increases hydrochloric acid release by stomach, which helps in breaking down and absorption of food.  

Black pepper and its superstar component, piperine, have some impressive tricks up their sleeve! Research suggests¹² that piperine, found in black pepper, has a fun way of turbocharging our digestive system. Giving a friendly nudge to the digestive enzymes in our pancreas increases our digestive capacity and may assist the digestive process. 

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

3. Provides Relief from Constipation 

Passing less than three stools a week can be a sign of constipation. Adding some pepper to your daily food can help solve this issue. And not just constipation, black pepper can also help in curbing diarrhea and other types of digestive tract disorders if consumed daily³. Although, its excessive consumption can lead to acidity, so make sure you just just a pinch to your daily food. 

4. Enhance Skin Health 

Applying black pepper on skin is said to help with certain skin conditions. A study⁴ found that applying a black pepper based cream combined with UV treatment helped in skin repigmentation in Vitiligo disease. (This condition makes your skin appear white and this is also called white patches.) Black pepper is also said to curb wrinkles and skin problems like dark spots. If you are suffering from acne too, you can try using some black pepper. It may help your skin flush away the intoxicants and rejuvenate it. However, it’s ideal to always discuss with a dermatologist before moving onto using any home remedies for your skin issues, as there are chances of allergies and irritation. 

5. Healthy for Hair 

Black pepper is said to be useful in dealing with dandruff⁵. You can add some crushed black pepper to curd, apply it on your scalp and let it dry for a minimum of 30 minutes. This can also help make your hair shiny and smooth. But make sure to not use excess black pepper as this can result in scalp burning. Also, do not use shampoo for the next 24 hours after applying black pepper to your hair as this may cause side effects.  

6. Aids in Weight Loss 

The wonder spice may also aid in losing weight⁶. It can be added to green tea and consumed two to three times a day for this purpose. This is because this spice has a rich content of phytonutrients that helps in breaking down excess fat. This also improves your body’s metabolism. However, remember these remedies only support your weight loss efforts. A regular exercise regimen and healthy diet is the key to losing weight.  

7. May Help Deal with Depression 

Depression is said to be one of the most common problems faced by people worldwide and this can even lead to many other serious problems. Although medicines and relaxation techniques are needed to curb this issue from being devastating, trying out natural remedies like black pepper has no harm. Initial studies⁷ have shown that consuming black pepper can be helpful in depression and improve thinking abilty. This can possibly be due to the release of mood-enhancing chemicals in the brain that help keep the mind calm. However, consumption in moderation is important to prevent any side effects. 

8. Helps in Managing Respiratory Diseases 

Cold and cough are common respiratory problems that can be managed by consuming black pepper. You can add a pinch of black pepper and turmeric to a glass of milk with some honey and consume it hot for some instant relief. Black pepper mixed with honey may help thin down mucous and relieve chest congestion.  

Adding black pepper to some warm water along with some eucalyptus oil in it and inhaling the steam is also a simple remedy that can help deal with chest congestion. 

9. Reduces Joint Pain 

If you are suffering from joint pain or arthritis, black pepper can help. It has medicinal properties that can help manage conditions like gout,  which is caused due to increase in blood uric acid levels. It is also useful for people suffering from spinal and joint pain due to its anti-inflammatory and analgesic properties. 

10. Detoxifies Your Body 

This spice increases your body’s metabolism and helps you sweat and urinate, which are said to help relieve the body of toxins. It can support liver function, improve digestion and has antioxidants that scavenge free-radicles in the body and help reduce the risk of many diseases.   

11. Anti-inflammatory properties  

For many chronic or long-term conditions such as cancer, heart conditions, diabetes, asthma amongst others, inflammation is a key underlying issue. Many studies⁸ have suggested that the active compound piperine in black pepper can help fight off inflammation effectively, which lowers the risk of these conditions.  

12. Good for Your Brain  

Piperine in black pepper has shown results when it comes to improving brain health such as enhancing memory power. Researchers found that this king of spice showed a potential when it came to seeing a better response in degenerative conditions such as Alzheimer’s disease⁹. 

13. Improves Blood Sugar Control 

Individuals with diabetes can use a generous sprinkling of black pepper in their meals as the health benefits of black pepper show an ability to improve one’s blood glucose metabolism. A regular intake of this spice may show a positive response when it comes to insulin sensitivity¹⁰. However, more research is needed in this matter.  

14. Might Be Effective Against Cholesterol 

Higher cholesterol levels are a warning sign for a possible heart disease. Regular consumption of black pepper has shown effective results in reducing cholesterol levels due to the presence of the compound piperine. It can help enhance good cholesterol and manage blood lipids levels effectively¹¹. 

Did you know that black pepper holds a remarkable 20 per cent share of the global spice trade? It’s intriguing to note that the berries of black pepper grow in long green clusters, entwining themselves around tall trees and poles within the jungle. When these berries ripen and turn red, they are harvested to produce both black and white pepper varieties¹³. 

Dr. Rajeev Singh, BAMS

Miscellaneous Benefits 

Consuming black pepper as part of your meals: 

• Increases the presence of good bacteria in your gut effectively. 
• Can act naturally to alleviate pain. 
• Helps to promote better absorption of nutrients such as selenium and calcium. 

Although initial studies have shown possible health benefits of black pepper, further long-term human trials are needed to confirm these. 

Tips for Using Black Pepper in Cooking

This wonder spice can be added to almost any savoury food recipe. May it be hot or cold, this spice can be sprinkled over these dishes to spice it up. Here are some simple tips for adding black pepper to your daily cooking. 

• Black pepper can be added to salads by sprinkling a pinch of salt along. 
• Add some black pepper while frying an omelette. 
• You can add some black pepper to soups, sauces, steak and bacon , fish and meat. 
• You can add it to some of the hamburgers and sausages. 
• Add some black pepper to strawberries and pineapple and try it the next time for a different taste. 
• You can also add some black pepper to mashed potatoes.

Black pepper is obtained by drying the ripe green berries of the pepper plant. This versatile spice is commonly used in three forms: powder, oil, and oleoresin. Interestingly, many countries import whole pepper berries and then process them into powder for various culinary uses^14. 

Dr. Smita Barode, B.A.M.S, M.S

Black Pepper Recipes

Black pepper can be used in many dishes as this adds an aroma and a taste that can leave you craving for it all day. Here are some tasty recipes that you can add black pepper to. 

1. Black Pepper Chicken Fry 

Boneless pepper fry chicken is the tastiest among all other chicken dishes. This can leave your taste buds craving for more. 

Ingredients: 

Here is what you need to have to prepare your tasty dish of black pepper chicken: 

• 1 cup freshly chopped onions 
• ¾ teaspoons of ginger garlic paste 
• 1 cup of sliced tomatoes 
• 1 teaspoon of salt 
• 1 teaspoon of black pepper powder 
• ¼ teaspoons of chilli powder 
• ¾ teaspoons of garam masala powder 
• Mint leaves or curry leaves 
• Cinnamon 
• 3 cloves 
• 3 tablespoons of oil 

Note: Before you prepare the chicken, it must be marinated with salt, ginger garlic paste and turmeric. 

Preparation of Pepper Chicken: 

Here is how you prepare your tasty dish of black pepper chicken: 

• Firstly, you need to wash the chicken and then drain out the water. 
• Then pour oil into a pan and add cloves, cardamom and cinnamon. 
• Next, add the ginger-garlic paste and curry leaves and cook till the garlic smell reduces. 
• Then add the chopped onions and fry till they become golden. 
• Add salt and fry the tomatoes till they become soft. 
• Once this is done, add the chicken and cook it for 5 minutes. 
• Cover the pan and keep it on low flame and add little water to it. Make sure that it is cooked until the chicken gets soft. (Gravy Version) 
• If you want to cook the chicken in a dry style, then you need to cook it without a lid so that all the water evaporates. Now your black pepper chicken is ready to be served hot and relished. 

2. Potato Fritters with Black Pepper Crunch: 

Dry fried foods and black pepper are the perfect companions. The best part about pepper is that when it’s sprinkled at the last minute, it gives the food a finishing touch that makes your dish not only tasty but also healthy. 

Ingredients: 

Here is what you need to have before you cook your crunchy potato pepper fritters: 

• 2 medium-sized potatoes 
• 4 tablespoons of coriander seeds 
• 1 tablespoon of black pepper 
• Sunflower oil or olive oil. 
• 2 fresh green chillies 
• A pinch of salt 
• 20 grams of rice flour 
• 1  ¼ tablespoon of salt 
• 1 full fresh finely chopped coriander 

Preparation of Crunchy Potato Pepper Fritters: 

Now that you have all your ingredients ready, it’s time to make your tasty dish of crunchy potato pepper fritters. 

• Firstly, take a pan and crush the garlic and chillies together and add a pinch of salt to it. 
• Then add 300ml of water in it and then cut the potatoes and add coriander seeds and pepper to it. 
• Now take a separate pan and heat the oil in it on high flame. 
• Then take the neatly sliced potatoes and dip them in the mix and add it to the oil and deep fry it till it turns golden brown. 

After frying them, you can add some pepper to them. Now your crispy and crunchy potato pepper fritters are ready to be munched. 

Also Read: Mustard Oil: Health Benefits, Nutrition, Uses & Side Effects

Conclusion

Incorporating black pepper into your diet may offer remarkable health benefits, like better digestion and anti-inflammatory effects, in addition to improving the flavour of your food. There are several ways to include it in your daily diet, however, remember that it should be consumed in moderation. As black pepper might have side effects especially in case of certain medical conditions and also affect how well some medications are absorbed, you should be careful not to consume too much of it and speak with your healthcare provider to know the right daily requirement for you based on your condition.. 

Frequently Asked Questions (FAQs)

Here are some frequently asked questions that will give you an insight into black pepper.

References 

1. Banerjee S, Katiyar P, Kumar V, Saini SS, Varshney R, Krishnan V, Sircar D, Roy P. Black pepper and piperine induce anticancer effects on leukemia cell line. Toxicol Res (Camb). 2021 Feb 18;10(2):169-182. doi: 10.1093/toxres/tfab001. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8045589/  

2. Srinivasan K. Black pepper and its pungent principle-piperine: a review of diverse physiological effects. Crit Rev Food Sci Nutr. 2007;47(8):735-48. doi: 10.1080/10408390601062054. Available from: https://pubmed.ncbi.nlm.nih.gov/17987447/ 

3. Mehmood MH, Gilani AH. Pharmacological basis for the medicinal use of black pepper and piperine in gastrointestinal disorders. J Med Food. 2010 Oct;13(5):1086-96. doi: 10.1089/jmf.2010.1065. Available from: https://pubmed.ncbi.nlm.nih.gov/20828313/ 

4. Bertoli C, et al. Vitiligo Treated with Combined Piperine-Based Topical Treatment and Narrowband Ultraviolet B Therapy: Follow-Up with Reflectance Confocal Microscopy. Diagnostics (Basel). 2024 Feb 25;14(5):494. doi: 10.3390/diagnostics14050494. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10931403/#:~:text=Our%20results%20suggest%20that%20the,macule%20without%20any%20adverse%20events.  

5. Deepak N. Antidandruff and anti-inflammatory activity of Piper nigrum extract against dandruff causing pathogens. Int J Pharm Sci Rev Res. 2018;51(1):140–5.Available from: https://www.researchgate.net/publication/344164592_Antidandruff_and_Anti-Inflammatory_Activity_of_Piper_nigrum_Extract_against_Dandruff_Causing_Pathogens 

6. Alqahtani N. The effect of curcumin-black pepper on body fat composition and lipid levels in overweight male adults. Int J Med Res Health Sci. 2021;10(1):110–5. Available from: https://www.ijmrhs.com/medical-research/the-effect-of-curcuminblack-pepper-on-body-fat-composition-and-lipid-levels-in-overweight-male-adults.pdf  

7. Wattanathorn J, Chonpathompikunlert P, Muchimapura S, Priprem A, Tankamnerdthai O. Piperine, the potential functional food for mood and cognitive disorders. Food Chem Toxicol. 2008 Sep;46(9):3106-10. doi: 10.1016/j.fct.2008.06.014. Available from: https://pubmed.ncbi.nlm.nih.gov/18639606/  

8. Bang JS, Oh DH, Choi HM, Sur BJ, Lim SJ, Kim JY, Yang HI, Yoo MC, Hahm DH, Kim KS. Anti-inflammatory and antiarthritic effects of piperine in human interleukin 1beta-stimulated fibroblast-like synoviocytes and in rat arthritis models. Arthritis Res Ther. 2009;11(2):R49. doi: 10.1186/ar2662. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC2688199/  

9. Chonpathompikunlert P, Wattanathorn J, Muchimapura S. Piperine, the main alkaloid of Thai black pepper, protects against neurodegeneration and cognitive impairment in animal model of cognitive deficit like condition of Alzheimer’s disease. Food Chem Toxicol. 2010 Mar;48(3):798-802. doi: 10.1016/j.fct.2009.12.009. Available from: https://pubmed.ncbi.nlm.nih.gov/20034530/  

10. Khan S, Arif M, Laraib H, Naqvi SN, Shah OA, Farooq U, Sami-Ullah M, Khan GA. The effect of turmeric and black pepper powder incorporated in breakfast on postprandial glycemia, appetite, palatability, and gastrointestinal well-being in normal-weight adults. Food Sci Nutr. 2024 Jan 16;12(4):2846-2854. doi: 10.1002/fsn3.3965. Available from: https://pubmed.ncbi.nlm.nih.gov/38628217/  

11. Yang Y, Kanev D, Nedeva R, Jozwik A, Rollinger JM, Grzybek W, Pyzel B, Yeung AW, Uhrin P, Breuss JM, Horbanczuk JO. Black pepper dietary supplementation increases high-density lipoprotein (HDL) levels in pigs. Current Research in Biotechnology. 2019 Nov 1;1:28-33. https://www.researchgate.net/publication/335630372_Black_pepper_dietary_supplementation_increases_high-density_lipoprotein_HDL_levels_in_pigs 
12. Srinivasan K. Black Pepper and its Pungent Principle-Piperine: A Review of Diverse Physiological Effects. Critical Reviews in Food Science and Nutrition. 2007 [cited 2025 May 19]. Available from: https://pubmed.ncbi.nlm.nih.gov/17987447/
13. Real Food Encyclopedia – Black Pepper and Peppercorns – FoodPrint. FoodPrint. 2024 [cited 2025 May 19]. Available from: https://foodprint.org/real-food/black-pepper-peppercorns/
14. International Pepper Community. History of Pepper. International Pepper Community. [cited 2025 May 19]. Available from: https://www.ipcnet.org/history-of-pepper/

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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