How Does Black Pepper Help You Lose Weight?

Reviewed By Madhu Sharma, Registered Dietitian, RD, Registered Dietitian
Written by Charushila Biswas , MSc (Biotechnology), ISSA Certified Fitness Nutritionist

Whoever thought black pepper could help you lose weight! Turns out, black pepper is the dark horse of spices which has many health benefits and weight loss is one of them. This low-calorie seasoning is packed with vitamins, minerals, healthy fats, and dietary fiber. Research shows that black pepper contains piperine, which prevents fat cell differentiation, enhances fat metabolism, and increases the bioavailability of nutrients (1), (2).  So, if you want to lose weight to look good or to avoid obesity-related diseases, incorporate black pepper into your daily diet. Here is how you can use black pepper in your food for weight loss.

1. How To Use Black Pepper For Weight Loss

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You can have black pepper either internally or apply externally. Here is a list of the ways to use black pepper for effective weight reduction.

a. Black Pepper Oil

Buy 100% pure black pepper oil from a pharmacy and add 1 drop of this oil to a glass of water. Consume this before having breakfast. You can also apply this oil on your skin to treat skin infections.

b. Black Pepper Tea

Easy to prepare, black pepper tea is one of the best ways to consume black pepper for weight loss. You can use ginger, lemon, honey, tulsi, cinnamon, or green tea bags to prepare the tea. Use ½ – 1 teaspoon freshly ground black pepper and drink it before breakfast.

c. Black Pepper Drink

Use black pepper in your vegetable or fruit juice. Black pepper’s pungent smell and distinct taste will spice up your drink. Regular consumption will not only help you lose weight but also improve your skin and prevent gut problems.

d. Consume Directly

You can consume black pepper directly by chewing 2-3 black peppercorns every morning. This should be done only by those who can tolerate the heat of black pepper.

2. Black Pepper Nutrition Facts

100 gms Black Pepper contains

Black Pepper For Weight Loss - Black Pepper Nutrition Facts

3. Black Pepper Dosage For Weight Loss

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You can consume 1-2 teaspoon of black pepper every day for weight loss. If you are not used to too much black pepper, increase your daily dose of black pepper gradually. Do not consume too much black pepper as it will only cause gastrointestinal problems, stomach irritation, burning sensation in the eyes, and respiratory problems.

4. When To Consume Black Pepper For Weight Loss

Black pepper tea and black pepper oil (diluted in 1 cup of water) should be consumed before breakfast. Also if you prefer to chew black peppercorns, have it in the morning after your morning detox drink and before breakfast. You can have a glass of vegetable or fruit juice with black pepper in the evening or post lunch.

5. Black Pepper For Weight Loss Recipes

  • Black Pepper And Honey

Image: Shutterstock

  • 1 cup water
  • 1 teaspoon honey
  • ½ teaspoon freshly ground black pepper
How To Prepare
  1. Boil a cup of water.
  2. Add honey and black pepper.
  3. Stir well and let it cool down to room temperature before drinking.

This concoction acts as a detox water when consumed in the morning. 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.

  • Black Pepper & Kale Smoothie

Image: Shutterstock

  • 1 cup roughly chopped kale
  • 1 teaspoon freshly ground black pepper
  • ½ lime juice
How To Prepare
  1. Toss the chopped kale into the blender and give it a spin.
  2. Pour the blended kale into a glass and add lemon juice and black pepper.
  3. Stir well before drinking.

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).

  • Mexican Pepper Chicken Salad

  • 100 gm boiled chicken breast
  • ¼ cup finely chopped red and yellow bell peppers
  • ¼ cup avocado
  • ½ lime juice
  • 3-4 pickled jalapeno slices
  • Handful cilantro
  • 2 lettuce leaves
  • 2 teaspoon coarsely ground  black pepper
  • 2 teaspoon olive oil
  • Salt
How To Prepare
  1. Mix olive oil, salt, pepper, lime juice, and avocado in a bowl.
  2. Dice or shred the boiled chicken breast and add finely chopped bell peppers, salt, and pepper.
  3. Mix the diced or shredded chicken with the avocado dressing.
  4. Take a salad bowl and place lettuce leaves first.
  5. Place the diced or shredded chicken on the lettuce.
  6. Top it with a little olive oil, black pepper, and cilantro.

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 (9). Lettuce helps to cleanse your colon and keeps your heart healthy (10).

  • Black Pepper Tea

Image: Shutterstock

  • 1/2 teaspoon black pepper
  • 1 inch ginger root
  • 1 green tea bag
  • 1 cup water
How To Prepare
  1. Use a mortar and pestle to crush the ginger root.
  2. Let the cup of water come to a boil and add the crushed ginger.
  3. Boil it for 5 minutes and strain it into a cup.
  4. Soak the green tea bag for 2-3 minutes.
  5. Add black pepper and stir well before drinking.

Ginger has antimicrobial, anti-inflammatory, and antioxidant properties and helps to reduce the risk of cardiovascular disease and gut problems (11). Green tea is anti-diabetic in nature, helps to treat obesity and cardiovascular disease (12).

  • Black Pepper And Fruit Juice

Image: Shutterstock

  • ½ cup watermelon
  • ½ cup pineapple
  • ½ teaspoon freshly ground black pepper
  • 1  teaspoon lime juice
  • Pinch of salt
How To Prepare
  1. Toss the watermelon and pineapple into a blender.
  2. Give it a spin and pour the juice into a glass.
  3. Add lime juice, freshly ground black pepper, and a pinch of salt.
  4. Stir well.

Watermelon is rich in antioxidants, vitamins, and minerals and thus helps to fight certain types of cancer, cardiovascular diseases, obesity, and diabetes (13). Pineapples are a great source of vitamin C and help to treat diabetes and asthma (14). Limes are low in calories, rich in vitamin C, and helps fight heart disease, obesity, and diabetes (15).

6. Other Health Benefits Of Black Pepper

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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 of nutrients and therapeutic drugs (16), (17). Another research claims that black pepper stimulates skin pigment cell proliferation and dendrite formation and therefore can be used to treat skin depigmentation problems such as vitiligo (18). Black pepper has antimicrobial properties and therefore can help to address microbial infections and insect bites (19). A study also confirmed that inhaling vapors from the black pepper oil can help smokers kick the butt (20). It is also an effective home remedy for a sore throat and cold. Black pepper boosts metabolism and helps to burn more calories. It is also a potent antidepressant and therefore prevents stress and emotional eating.

7. Black Pepper Side Effects

Consuming too much black pepper can lead to gastrointestinal problems and stomach upsets.

  1. Consuming too much black pepper during pregnancy can lead to miscarriage.
  2. Direct application of too much black pepper on your skin may irritate the skin.

8. Useful Tip

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.

9. Caution

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.

They say that the best things in life come in small packages and when it comes to weight loss, the humble black pepper definitely works. Not only does it improve your metabolism and prevent fat cell differentiation, but it will also help you to get rid of a lot of other health problems. So, start using this effective natural weight loss ingredient today and see the results for yourself!

Want to share your experience or have a question? Please leave a comment in the box below.


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Madhu Sharma

(Registered Dietitian, RD)
Madhu Sharma is a member of the National Executive Committee of IDA. She has been associated for almost three decades... more