If you're a fan of spicy food, you'll be happy to know that spices like chili peppers offer more than just flavor, compounds in spicy foods may help reduce blood pressure and support weight control.

However, spicy foods are not suitable for everyone, especially if you have digestive problems.

What makes food spicy?

Spicy foods and peppers contain chemical compounds called capsaicinoids that give them heat. Capsaicinoids are more concentrated in the white lining of the pepper.

When peppers are bitten, capsaicin, the most common type of capsaicinoid in chili peppers, binds to heat-sensing receptors in the mouth, causing a burning sensation.

The benefits of spicy food

Heart Health

Heart disease is the leading cause of death in the world. There is some evidence that spicy foods may reduce blood pressure and cholesterol, two major risk factors for heart disease.

For example, a 2022 study found that spicy foods and peppers may help improve blood pressure and reduce the risk of death from heart disease or stroke.

In addition, a 2017 study found that spicy foods may significantly reduce salt intake and reduce a person's desire to eat salt, which reflects positively on blood pressure and health.

Another 2017 study linked spicy foods to low levels of bad cholesterol, or what is known as low-density lipoprotein (LDL).

A study of a sample of people who ate spicy foods showed that those who ate such foods more than 5 times a week had significantly higher levels of high-density lipoprotein (HDL) or "good" cholesterol levels than those who did not.

However, the same study showed that triglyceride levels increase with eating spicy foods, and that high triglycerides can increase the risk of heart disease and stroke.

Gut Health

The gut microbiome plays a vital role in our health and well-being. An imbalance of bacteria in the intestine is associated with digestive disorders, irritable bowel syndrome and diabetes.

The intestinal microbiome is a microorganism that lives in the intestines and has a significant impact on health.

Spicy foods may cause digestive discomfort in some people, but they may benefit gut health when consumed in moderation.

Research suggests that capsaicin may improve gut health by increasing the amount of good bacteria in the gut, while reducing pathogenic bacteria.

Low doses of capsaicin may also help remove excess acid from the stomach, promoting the healing of stomach ulcers.

Weight loss

In one 2021 study, 63% of respondents reported feeling more satisfied with a meal containing capsaicin spices.

Several studies suggest that consuming spicy foods may support weight control efforts by increasing fat burning, reducing appetite and improving gut microbiome.

May prolong life

According to a 2021 research review of 564,748 adult participants examining the relationship between spicy food consumption and mortality, researchers found that those who regularly ate spicy foods had a 12% lower risk of death, compared to those who did not eat spicy foods regularly.

Harm of spicy foods

Spicy foods are generally considered safe when eaten in moderation. However, taking large amounts of capsaicin may cause uncomfortable bowel symptoms, including:

  • heartburn.
  • Nausea.
  • Vomiting.
  • Diarrhea.
  • Stomach pain.

These symptoms may be more severe in people with IBS who aren't used to eating spicy foods regularly.

Some studies also suggest that eating large amounts of spicy foods may increase the risk of cancer, especially stomach, gallbladder and esophageal cancer.

However, other studies have shown that frequent consumption of spicy foods may actually protect against gastrointestinal cancers, especially esophageal cancer.

Moderation is the secret

Therefore, you should moderate the intake of spicy foods, or reduce them if the person is intolerant or if he suffers from digestive problems such as irritable bowel syndrome.