Dietician Explains Can Adding Black Pepper To Haldi Milk Help Fight Inflammation?

In the fast-paced modern life, people desperately need something that can act as a necessary shield against mounting environmental stressors. But what if the answer has been sitting in your kitchen all along? Across Indian homes, a comforting glass of haldi milk offers soothing warmth before bedtime, which is an age old ritual passed down through generations. Families have long believed it to be a bedtime tonic for everything from stubborn colds to simple aches and pains. Yet this simple beverage holds a secret far more powerful than most realise.

In the face of rising pollution and environmental toxins, turmeric milk has been recognised as an effective tool to manage inflammation. For the unversed, chronic inflammation is a silent killer. Unlike acute inflammation, which is the body's short-term response to an injury, chronic inflammation can linger for months and put you at a higher risk of several serious health conditions.

Turmeric can be used to manage inflammation naturally. However, there's just one problem. When consumed alone, turmeric's anti-inflammatory power remains largely locked away, unable to reach its full potential.

The solution? A single pinch of black pepper. This humble addition doesn't just enhance the effect. It multiplies the power of this traditional remedy, transforming your glass of golden milk into a potent weapon against inflammation. 

Speaking to NDTV, Vijaya Agrawal, who is the Chief Dietitian at Manipal Hospital Dhakuria, has answered commonly asked questions people may have about haldi doodh consumption.

1. Can I Drink This Golden Milk (Haldi Doodh) Every Day?

Yes, for completely healthy individuals, golden milk/turmeric latte is not a problem. It can be consumed daily in small quantities. The right way is with a pinch of pepper & a pinch of ghee for better absorption.

What Is The Ideal Daily Dosage:

• Turmeric: half a teaspoon
• Black pepper: a pinch (half a tsp or less)

2. How Long Will It Take To Feel The Anti-Inflammatory Effects?

It may vary as per the requirements of the person and the purpose behind consuming the golden milk:

• General sore throat/minor inflammation: 3-7 days
• For improving gut health: 3-4 weeks
• For improving immunity: 3-4 weeks
• Joint stiffness or arthritis: 2-4 weeks
• For improving sleep 1-2 weeks
• Post-exercise muscle recovery
• Word of caution: Not to be taken
• If you have gallstones or bile duct issues
• If you are on blood thinners
• If you have frequent acidity or ulcers
• If you have kidney stones
• If you are on chemo medicines or any other medication
• On an empty stomach, late at night

3. Can You Use Pre-Ground Turmeric Or Pepper?

• Freshly ground is always the best choice because of purity & potency.
• Freshly ground turmeric and pepper: best absorption (more active curcumin and piperine)
• Pre-ground turmeric, pepper: Still effective, just slightly less potent

Mind The Source: Authenticity of turmeric and pepper matters; make sure to use the purest form without adulteration.

Why Does Haldi Milk Need Black Pepper to Fight Inflammation?

Turmeric's Power And Its Flaws

Turmeric is a known natural remedy that is most commonly consumed as haldi doodh or golden milk. The primary active compound, curcumin, plays a major role and does the heavy lifting when it comes to fighting inflammation. This phenomenon happens through targeting and stopping key inflammatory pathways in the body.

The major flaw in turmeric is its poor bioavailability, which means it has a hard time being absorbed effectively on its own.

Black Pepper's Role

The compound piperine present in black pepper allows the body to absorb curcumin effectively, not by a small number, but by 2000%.

This claim is rooted in science, as multiple studies have documented the powerful immunity-boosting and healing powers of turmeric against cellular damage and chronic inflammation.

Read More: Turmeric Milk Benefits For Skin: 5 Reasons To Drink Haldi Doodh Daily

The Bedtime Ritual

The timing of consuming golden milk matters, as it can affect the absorption capabilities. The antioxidant and anti-inflammatory compounds can get to repair work when the system is in sleep mode. Additionally, the natural detoxification process gets enough time when the body is at rest to work its magic.

Also, drinking warm milk before bed promotes deep sleep by stimulating sleep-regulating hormones, which further helps lower inflammation.

Read More: Turmeric Milk, The Ultimate Anti-Inflammatory Drink: Benefits And Method To Prepare

How To Consume Turmeric Milk

Turmeric milk can be easily prepared through these simple steps:

• Warm a glass of milk (dairy or plant-based, based on individual tastes and preferences)
• Add half a teaspoon of turmeric powder (or a quarter of an inch of raw whole turmeric)
• Add a small pinch (about a quarter teaspoon) of freshly ground black pepper

Adding a healthy fat such as ghee or cold-pressed coconut oil to turmeric milk can help boost its nutritional value. You can also enjoy turmeric tea during winter to stay warm during the colder months. 

While turmeric can offer multiple health benefits, it is wise to consume it in moderation. Excessive consumption can contribute to potential side effects like liver inflammation. Also, for safe use, consult your doctor before making any major changes to your diet, especially if you are pregnant, breastfeeding or have a pre-existing health condition.

The environment is not going to transform anytime soon; what you can do is make the right choice for your long-term health and well-being.

Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

References:

Effect of pepper on curcumin bioavailability - PMC - PubMed Central. (2023). 

Shoba, G., Joy, D., Joseph, T., Majeed, M., Rajendran, R.S., & Srinivas, P. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta médica, 64(4), 353-6.

Jurenka, J.S. (2009). Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: a review of preclinical and clinical research.