Spicy foods provide many health benefits, especially for gut, cardiovascular, and metabolic health. Some spices have antiviral and antioxidant properties.
Eating spicy foods can help boost your immune system, but they can’t cure you when you’re sick. Eating too much spicy food can even be harmful, especially if you have certain gastrointestinal (GI) conditions.
In this article, we discuss whether spicy foods are good for you, when these foods may trigger your symptoms, the beneficial compounds in spicy foods, and how to eat spicy foods mindfully.
When Spicy Food Is Good for You
According to a study, people who eat spicy food almost every day have a 14% lower risk of dying from cancer, heart disease, respiratory disease, and other diseases than those who eat spicy food less than once a week.
Spicy foods also have antibacterial activity that may benefit gut health. Spicy foods, in particular, have been shown to benefit bacteria in the gut microbiome that are linked to the risk of:
Capsaicin
capsaicin Capsaicinoids are the chemicals that give peppers their pungency and heat and have been shown to provide many health benefits.
Compounds abundant in chili peppers have been shown to have the following effects:
Capsaicin has antiviral and antibacterial properties, which, along with its beneficial effects on the intestinal microflora, may strengthen the immune system and help the body fight illness and disease.
Capsaicin may increase metabolism and even aid in weight loss. Regular consumption of capsaicin has been found to reduce abdominal fat and reduce appetite, but the reasons for this are not fully understood.
Capsaicin may help relieve cold symptoms, such as coughs and sore throats, by breaking up mucus. However, it does not help cure colds. In some cases, capsaicin may increase mucus production and make symptoms worse.
Although the health benefits of capsaicin have been well-established, some studies have found that capsaicin is not effective in lowering LDL (bad cholesterol), total cholesterol, blood sugar, or insulin levels.
turmeric
The active compounds in turmeric include: curcuminIt is known to have antioxidant and anti-inflammatory properties. These properties can protect the body by neutralizing damage caused by free radicals (unstable atoms that cause cell damage), such as pollution and sunlight.
Turmeric may help manage metabolic syndrome, arthritis, anxiety, and high cholesterol. This spice may also help reduce inflammation and muscle pain caused by exercise.
However, curcumin is not well absorbed by the body when taken orally. Studies have shown that when taken with curcumin, piperineThe active ingredients in black pepper can increase bioavailability by 2,000%.
The spice turmeric contains curcumin, a natural compound known for a variety of health benefits and medicinal properties.
A word from Verywell
One of the best remedies for an upset stomach from eating spicy food is to drink a glass of cold milk or a spoonful of yogurt. Dairy products contain casein, which helps soothe and relieve stomach lining by neutralizing capsaicin.
When Spicy Foods Trigger Symptoms
Spices, especially capsaicin, are stimulants that trigger pain receptors in the body. This may cause abdominal pain, diarrhea, vomiting, and tingling of the lips. Most reactions to spicy foods are not allergic and symptoms usually resolve on their own.
Spicy foods are good for your health, but they can also be harmful, especially to your gastrointestinal tract.
Studies have shown that long-term exposure to high doses of capsaicin can harm the gastrointestinal tract and worsen pain in people with inflammatory bowel disease (IBD). One study found that upper gastrointestinal symptoms were more common in people who ate a lot of spicy foods, especially young women.
Although it's widely believed that spicy foods can cause or worsen ulcers, studies have shown that capsaicin reduces stomach acid production and may have a therapeutic effect in people with ulcers and other conditions that require NSAID treatment.
If you have a stomach problem or discomfort, you should limit your intake of spicy foods. In addition to stomach problems, high doses of capsaicin can also cause allergic reactions, redness (especially in and around the mouth), and leg cramps.
How to eat spicy food mindfully
When it comes to safely eating spicy food, consider how much you eat and your personal tolerance level. Some people can’t tolerate spicy food as much as others because they have less of a specific type of nerve receptor called TRPV1, which helps regulate body temperature.
Most symptoms of eating spicy food occur when you consume more than your body can handle. You should never eat so much spicy food that you experience stomach upset or other unpleasant symptoms.
summary
Spicy foods are known to have many health benefits, especially capsaicin (found in chili peppers) and curcumin (found in the spice turmeric). However, eating too much spicy food can cause unpleasant symptoms, especially gastrointestinal problems.
Tolerance for spicy food varies from person to person, and you should never eat food that is spicier than your body can tolerate, especially if you have a stomach condition.