How to eat turmeric… and how NOT to

Whether you are new to turmeric or you’ve enjoyed its benefits for years, you’ve probably come across some of these important facts about it:

  1. Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a strong antioxidant (1, 2).

  2. However, ​​curcumin is poorly absorbed in the body.

  3. Piperine, the active compound in black pepper, can significantly improve the bioavailability of curcumin (3).

  4. And so, you should combine turmeric with black pepper to maximize turmeric’s benefits.

But there is a catch!

While piperine is good for making more curcumin available in the digestive system, your body needs healthy fats to absorb that curcumin in the gut and maximize its benefits. (This blog goes deeper into this topic.) And that leads us to…

How NOT to eat turmeric

Just two things to keep in mind:

  • Don’t eat turmeric without black pepper

  • Don’t eat turmeric without healthy fats. 


These are not rules, just guidance :). Take any chance you get to consume turmeric. But if you can pair it with healthy fats and some black pepper, do it.

Don’t stop taking your turmeric supplement. Simply take it with a quality olive or coconut oil, or with an avocado, or with some cashews.

How to eat turmeric

Here are 5 ways to eat turmeric that help your body absorb more of the beneficial curcumin:

1. Cook with it

cook with turmeric

Add it to soups, curries, rice dishes, and eggs. Just be sure to add a few grinds of fresh black pepper, and use a healthy oil to cook with. 

2. Add it to a smoothie

Smoothie with spinach turmeric black pepper and avocados
Here’s a wonderfully tasty, filing, and nutritious smoothie recipe. Note the use of black pepper and avocado to get the most out of the turmeric. 

3. Enjoy a soothing, restorative turmeric milk

turmeric milk golden latte

4. Try raw turmeric

turmeric milk golden latte

It is easily found in ethnic stores, and some Whole Foods carry it too. Cut it into thin sticks or shave thin slices directly into salads with some avocado and black pepper. Pickled raw turmeric is a treat.

5. Turmeric on the go

Golden Cashew Turmeric Cardamom bars - Box of 12

Snacking is a great opportunity to give your body something nutritious and tasty. Get some delicious Golden nutrition bars for a turmeric boost on the go. They contain turmeric, black pepper and healthy fats from cashews.


    Turmeric contains compounds with incredible medicinal properties. Nature also provides ways for our bodies to get the most benefit from turmeric.

    Simply combine turmeric with black pepper and healthy fats.

    This will help your body absorb significantly more of turmeric’s beneficial compounds.

    We make delicious, nutrient-dense, inflammation-healing nutrition bars. Get some today!

    Golden Cashew Turmeric Cardamom bars - Box of 12