Neha Dhupia completes 21-day anti-inflammatory challenge, says it ‘definitely helps you fit into your clothes better’

As part of the challenge, Neha’s morning ritual involved consuming an ice cube prepared with a mixture of raw turmeric, raw ginger, black peppercorns, and nigella seeds, dissolved in hot water with a teaspoon of MCT oil (or alternatively, coconut oil, ghee, or olive oil) each day for three weeks on an empty stomach.

Is it beneficial?

“From a nutrition-science perspective, this protocol is appealing for several reasons,” said consultant dietitian Garima Goyal, adding that turmeric and ginger are both rich in bioactive compounds (curcumin and gingerols, respectively) that have been widely studied for anti-inflammatory and antioxidant effects.

“Black pepper contains piperine, which enhances the absorption of curcumin. Nigella seeds bring additional antioxidant support. The addition of healthy fats further improves the bioavailability of fat-soluble nutrients,” Goyal told indianexpress.com.

Should you have this concoction? (Photo: Getty Images/Thinkstock)

However, it is important to contextualise what this challenge can and cannot do. According to Goyal, short-term changes such as improved gut comfort, reduced bloating, higher energy levels, or slight skin improvements, as Neha herself has reported, can be felt. “But chronic inflammation rooted in lifestyle, genetics or disease processes requires sustained dietary quality, movement, recovery, and stress management, not just a singular daily drink,” asserted Goyal.

For readers and followers considering this challenge, a few practical pointers:

Goyal stressed that this preparation should be seen as supportive, not a substitute for a balanced diet.

People with certain conditions (e.g., gallbladder issues, blood-thinning medications, acidity) should proceed with caution because turmeric and ginger can interact in sensitive scenarios, said Goyal.

The visible results in three weeks are modest, said Goyal. “If one feels lighter or less inflamed, that’s positive, but major shifts in metabolic or disease-driven inflammation often take longer and require comprehensive lifestyle alignment,” said Goyal.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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