Introduction

• Spicy foods have many health benefits, especially for gut, cardiovascular, and metabolic health. Some spices have antiviral and antioxidant properties.

• Although eating spicy foods can help boost the immune system, the foods will not cure you when you are sick. Eating too much spicy food can also be harmful, especially if you have certain gastrointestinal (GI) conditions.

• This article discusses whether spicy food is good for you, when these foods can trigger symptoms, the beneficial compounds in spicy foods, and how to eat spicy food mindfully.

       When Spicy Food Might Be Good for You

         Eating spicy foods may help you live longer

• According to an extensive population-based study published in BMJ in 2015, “Compared with those who ate spicy foods less than once a week, those who consumed spicy foods 6 or 7 days a week showed a 14 percent relative risk reduction in total mortality, including from cancer and heart or respiratory diseases, than those who eat spicy foods less than once a week. Spicy food also has antibacterial activity that can benefit gut health. Specifically, spicy foods have been shown to benefit bacteria in the gut microbiome that are related to the risk of:

•  Diabetes

• Heart Disease

• Liver Cirrhosis

• Cancer

     Capsaicin

• Capsaicin is a capsaicinoid, a chemical component in peppers that creates their spiciness and heat and has been shown to have numerous health benefits. The compound abundant in chili peppers has been shown to have effects such as:

• Antioxidant

• Antitumor

• Cardioprotective (protects the heart)

• Gastroprotective (protects the gut)

• Capsaicin also has antiviral and antibacterial properties, which, along with its beneficial effect on the gut microbiome, might boost the immune system and help the body fight illnesses and diseases.

• Capsaicin may also increase metabolism and promote weight loss. Regular consumption of capsaicin has been found to reduce abdominal fat and decrease appetite, although it isn’t fully understood why.

• By breaking up mucus, capsaicin can help relieve cold symptoms like coughing or a sore throat. However, it does not help cure colds. In some cases, capsaicin can increase mucus production and might make your symptoms worse.

• Although many health benefits of capsaicin have been shown, some research suggests that capsaicin is not effective in lowering LDL (bad cholesterol) or total cholesterol, blood glucose, or insulin levels.

      Turmeric

• Turmeric’s active compound is curcumin, which is known to have antioxidant and anti-inflammatory properties. These properties might protect the body by neutralizing damage from free radicals (unstable atoms that cause cell damage), such as pollution and sunlight.

 

 

• Turmeric may help manage metabolic syndrome, arthritis, anxiety, and high cholesterol. The spice can also help lessen exercise-induced inflammation and muscle soreness.

• However, curcumin is not well absorbed by the body when consumed. Research has shown that consuming turmeric with piperine, the active compound in black pepper, can increase its bioavailability by 2,000%.

• The spice turmeric contains curcumin, a natural compound known for its multiple health benefits and medicinal properties.

      When Spicy Food Triggers Symptoms

• Spices, especially capsaicin, are irritants that trigger pain receptors in the body. This can cause stomachaches, diarrhea, vomiting, and tingling lips. Most reactions to spicy food are not allergic reactions, and symptoms usually resolve on their own.

• Although spicy foods have health benefits, they can also be harmful in some cases, particularly to the GI system.

• Studies show that prolonged exposure to high doses of capsaicin can harm the gastrointestinal tract and also worsen pain in those with inflammatory bowel disease (IBD). One study found that upper gastrointestinal symptoms are more common in people who eat a lot of spicy foods, especially in those who are younger and female.

• Although it’s widely believed spicy food can cause or worsen ulcers, research has shown that capsaicin lessens the production of stomach acid and might have therapeutic benefits for those with ulcers and other diseases requiring NSAID treatment.

• If you suffer from gastrointestinal conditions or discomfort, you should limit your intake of spicy foods. In addition to gastrointestinal discomfort, high doses of capsaicin can also cause allergic reactions, redness (especially in and around the mouth), and leg cramps.

• If you have Irritable Bowel Syndrome (IBS), Dyspepsia, or IBD, you should be careful about eating spicy foods.

• Can Spices Cause Allergic Reactions?

   

  The addition of spices and other additives to foods is extremely common. Spices are derived from plants and therefore have the potential to be allergens. They are often suspected as the trigger for allergic reactions, but allergic antibody mediated reactions are believed to be very rare. Most of the reaction’s patients have are not true allergic reactions (due to allergic antibody formation to the actual spice) and may represent non-allergic reactions consistent with “intolerances.” This is important to differentiate as true antibody mediated reactions can be life threatening, while a non-allergic reaction is likely to be self-limited (or in other words, ultimately resolving itself without treatment).  
  
  The following are types of reactions reported with spices:
  
  Miscellaneous Reactions

  •    Rash on the skin. Spices have properties that cause irritation on the skin and result in a rash.  
  Example: Cinnamon can cause a local rash where it touches the skin.
  •    Itching in the mouth. These types of reactions are often due to a cross reactivity with pollens. In essence, the allergy is not to the actual spice, but to the pollen, which can cause a localized itch in the mouth.
  Example: Reaction to fresh tarragon, but due to allergy to a type of weed.
  •    Cough due to inhalation. This type of reaction is likely due to an irritant effect, rather than a true allergy.
  Example: Black pepper can cause cough or can trigger asthma symptoms in patients with asthma.
  
  

  Allergic Reactions

• Anaphylaxis (severe allergic reaction).

• Although extremely rare, anaphylaxis has been reported with some spices. These reactions are consistent with true allergy. Case reports have described these types of reactions with oregano, thyme, coriander, caraway seed, cumin and cayenne pepper. There have also been rare reports of spices being adulterated with peanuts as filler, leading to previous FDA recalls of cumin, although no reactions in peanut allergic patients have been reported.
• Sesame seed is a more traditional food allergen of growing concern and may be contained in spice mixtures. A reaction may be attributed to a true food allergy, and it can be life threatening. For patients known to be allergic to sesame, care should be taken in avoiding spices with sesame as an ingredient. Sesame was added as the ninth major food allergen when the Food Allergy Safety, Treatment, Education, and Research (FASTER) Act became effective on Jan. 1, 2023. and is now required to be listed on food labels as a major allergen.
  
  If a particular spice has been consistently causing symptoms, an allergist / immunologist should be consulted. In most cases, the reaction to a spice will be due to a non-allergic cause.
  
  Skin prick testing (either with commercial extract or from the actual spice itself) may be used to determine if there is allergic antibody present to the spice.
• In some cases, a challenge (a supervised graded feeding) may be conducted in the allergist’s office to determine whether the patient could tolerate the spice in the future.

     How to Eat Spicy Food Mindfully

• When it comes to safely eating spicy foods, consider how much you consume and your personal tolerance levels. Some people can’t tolerate spicy foods as well as others because they have less of a specific type of nerve receptor known as TRPV1 that helps regulate body temperature.

• Most symptoms of eating spicy food come from consuming more than your body can handle. You should never eat so much spicy food that you feel sick or have unpleasant symptoms.

  Increase Your Spice Tolerance

  Consider the following tips if you are not used to eating a lot of spicy foods and want to improve your tolerance:

   
  • Eat spicy foods more often: 
  • The more you eat spicy foods, the more your tongue will get used to the sensation.
  • Increase the intensity slowly: 
  • Start with milder peppers like Anaheim or poblano with less capsaicin. Gradually incorporate hotter spices or peppers.
  • Keep a cooling beverage on hand: 
  • Milk is the best choice to reduce the oral burn from capsaicin due to its protein and fat content. Some evidence suggests that sweetened fruit punch like Kool-Aid can also reduce burn due to its sucrose content.
     

       Spice Up Your Dishes

• While you may be ready to dive headfirst into reaping the health benefits of spicy food, it’s probably best to start slow. For newbies to the heat, this gives you a chance to step back and check to make sure spicy foods aren’t causing you digestive distress.
• Figueroa suggests starting with milder peppers that have less capsaicin, like Anaheim, ancho, poblano or jalapeño. You could also use dried chile or pepper flakes. Here are four fiery foods to add more heat to your meals:
• Chili oil:
• This versatile condiment is made from oil infused with chili peppers. It makes a great addition to eggs, noodles and veggies. For starters, check out the Spicy Cucumber Salad with Chili Oil.

• Kimchi:
• Kimchi is a traditional spicy Korean side dish made with fermented veggies. It can be made at home or purchased in Asian markets and eaten with rice, noodles, soup and more.

• Pickled veggies:
• “One of my favorite ways to add spice, besides hot sauce and chili oil, is a pickled onion and jalapeño side my mom would make for us growing up. Not only does it add some heat, it also adds some acid to brighten up your dishes,” Grullón says. Try these Spicy Pickled Carrots for a similar vibe.

• Hot sauce:
• There are so many hot sauce options out there with varying heat levels and flavors. To easily add spice to your meals, keep a bottle on hand and add it to tacos, rice bowls or eggs.

       Summary

• Spicy foods are healthy.
• Spicy foods don’t cause ulcers, but be careful if you have irritable bowel syndrome, dyspepsia, or inflammatory bowel disease (IBD). Basically, if spicy foods give you stomach pain, think before you eat.
• Spicy foods don’t cause hemorrhoids, but you may feel the burn if you have anal fissures.
• Don’t get spicy foods in your eyes.
• Use gloves if handling super hot peppers.
• Regarding ridiculously spicy foods with warning labels, eat them at your own risk. Fellas, that ghost pepper sauce almost burned off my chest hairs from the inside—respect it.
• Spicy foods are known to have numerous health benefits, particularly in the cases of capsaicin (found in hot peppers) and curcumin (found in the spice turmeric). However, consuming too many spicy foods can also cause unpleasant symptoms, particularly gastrointestinal upset.
• Everyone’s tolerance to spiciness is different, and you should never eat more spicy food than your body can tolerate, especially if you have a gastrointestinal condition.

     References:

1.https://www.verywellhealth.com/spice-allergy-82892

2.https://www.verywellhealth.com/immune-boosting-foods-8424393

3.https://www.verywellhealth.com/capsicum-peppers-nutrition-benefits-and-more-7558366

4.https://www.verywellhealth.com/gut-health-foods-7498022

5.Zhang W, Zhang Y, Fan J, Feng Z, Song X. Pharmacological activity of capsaicin: Mechanisms https://www.verywellhealth.com/cayenne-pepper-benefits-blood-pressure-8642249and controversies (Review). Mol Med Rep. 2024 Mar;29(3):38. doi:10.3892/mmr.2024

6.https://www.verywellhealth.com/cayenne-pepper-benefits-blood-pressure-8642249

7.http://www.bmj.com/content/351/bmj.h3942

8.Nolden AA, Lenart G, Hayes JE. Putting out the fire – efficacy of common beverages in reducing oral burn from capsaicin. Physiol Behav. 2019;208:112557. doi:10.1016/j.physbeh.2019.05.018