13 “Healthy” Spices That Secretly Sabotage Your Anti-Inflammation Diet

3. Ginger: Blood Thinners and Surprise Side Effects

Ginger’s zing lights up everything from stir-fries to wellness shots, and it’s well-known for soothing nausea and supporting circulation. But a little awareness can go a long way for a spice as potent as this one. Ginger acts as a natural blood thinner, which means it can become risky—especially for those taking prescription anticoagulant drugs or with bleeding disorders. Supplements or highly concentrated ginger teas multiply these effects, sometimes causing bruising, dizziness, or upset stomach. Some people may even notice new digestive distress when drinking or eating larger amounts than usual. Before adding ginger capsules or supercharging your smoothies, talk with your health care provider if you’re on medication, manage bleeding risk, or find ginger irritates your stomach. Staying mindful of your personal limits will keep this spice working for—not against—you.

4. Black Pepper: Double-Edged Absorption

A dash of black pepper wakes up almost any savory dish and is celebrated for helping our bodies absorb plant-based compounds like curcumin. But pepper’s power comes from piperine, a molecule that doesn’t always play nicely with everything else in your system. Supplements containing piperine or high doses of pepper can increase the absorption not just of nutrients, but also prescription medications, leading to potential side effects or unexpected drug interactions. Too much piperine may boost levels of drugs for blood pressure, cholesterol, or mood, sometimes crossing the line into unsafe territory. For those using multiple medications—or who react strongly to certain foods—it pays to keep portions moderate. Use black pepper for zing at the table, and approach supplements only with your healthcare professional’s guidance.