Mouth of fire, burning lips, watering eyes – these are just some of visible side effects of spicy food that we see right after eating a green chilli or a pepper. However, there is much more going on inside your body that you might be unaware of. There are many risks of spicy food that can make this an unfavourable option in your plate. It can lead to digestive problems, worsen ulcers and even cause headaches and nausea. Of course, it all depends on your tolerance level and the heat that you can handle. While spicy food is quite a staple is some cultures, for people who are not used to the spice levels, these foods can often become a painful choice. Read on to know how eating spicy foods impacts our bodies.

What makes spicy food spicy?

In general, spicy foods contain a bioactive compound called capsaicin. “This compound triggers the receptors in your mouth as you bite into it causing the burning sensation,” explains nutritionist Garima Goyal. Our body has multiple receptors on the skin, and around the mouth. These get activated when they are exposed to heat. Capsaicin triggers these receptors, and this is what gets us running to get a glass of water after eating a green chilli. When these receptors are triggered, it results in a burning sensation around our mouth, skin as well as stomach and eyes. This is why extremely spicy food can also make you nauseas. In fact, repeated exposure to capsaicin and chilies can result in chronic desensitization, states this study, published in Food Quality and Preference.

Risks of eating spicy food

Consumption of spicy foods such as chili peppers has no evidence of causing adverse effects on the body. However, it is always advisable to consume them in moderation. Here are some ways extreme spice can impact the body.

1. Gastrointestinal distress

Consumption of spicy foods for a prolonged time in huge quantities may lead to heartburn or other gastric issues. Spicy foods might induce heartburn, however, the exact reason why this happens needs more research, states this study, published in Current Medicinal Chemistry. Another study, published in Experimental Cell Research, states that the ingestion of capsaicin led to feeling of nausea as well as flutter-like sensations in the stomach, besides abdominal pain.

2. Can worsen gastritis or ulcers

Spicy foods may not directly cause gastritis or ulcers, states this study, published in Critical Reviews in Food Science and Nutrition. However when you already have such conditions, it may aggravate them. So, it is best to avoid spicy foods in case of these clinical conditions.

3. Weight gain

Yes spices can make you lose weight. However, many spicy foods in general are meat-based and this in turn may lead to overconsumption causing weight gain. And also, the urge to consume sweet after spicy can impact on your weight in the long run. However, there are a few spices which can curb sugar cravings as well, when had in moderation.

4. Can lead to diarrhea

While you feel your mouth is on fire when you consume very spicy food initially, once the food passes onto your gastrointestinal tract, it can cause an increased rate of digestion. This can lead to diarrhea, as well as painful bowl movements.

5. Can lead to a headache

A thunderclap headache can be caused after the consumption of very spicy food. This is the type of headache that is painful, and comes on suddenly. A study, published in BMJ, reported that a man who consumed the world’s hottest chili pepper, reported to have severe headaches. A CT scan showed that the arteries of the man’s brain were narrower than normal. A thunderclap headache comes on when there is a sudden change in blood flow.

What is too spicy when it comes to food?

There is no upper limit for consumption of spicy food. “This entirely depends upon the individual's tolerance. However, you mustn't go overboard and stay within limits,” says Goyal, adding consumption of spicy foods weekly once or twice may not trigger any gastric symptoms and is safer. Your daily consumption of spicy consumption can be based on your tolerance and taste buds.

While very spicy food does not cause ulcers, it can worsen the symptoms. Image courtesy: Freepik

Can spicy food cause ulcers?

No, spicy foods cannot directly induce stomach ulcers. “But, if a person is already diagnosed with a stomach ulcer, then it is advisable for them to avoid spicy foods, since they may trigger symptoms like heartburn, nausea, or vomiting,” says Goyal.

Who should not have spicy foods?

Individuals with pre-existing gastric issues such as gastroesophageal reflux disease (GERD), Irritable bowel syndrome, Inflammatory bowel disease, and gastric ulcers should stay clear of spicy foods. Spicy foods could worsen their symptoms causing severe abdominal pain, diarrhoea, and vomiting.

Can spicy food cause life-threatening conditions in the long run?

Consumption of extremely spicy foods in huge quantities or consumption beyond your tolerance can significantly impact your health, especially your gastric health. It may result in severe abdominal pain, burning diarrhea, and severe heartburn. However, when it comes to life threatening conditions, then no, spicy food most likely cannot cause these, if consumed in moderate quantities.

What to do if you are having a reaction to spicy foods?

Imagine if you just eat a full green chilli, thinking it’s a bean, and your mouth is on fire. What do you do? First and foremost, don’t reach out for water. Capsaicin is oil-based, and water cannot help in this situation. However, you can try to have some bread, milk or honey. This should help you out, says Goyal. Milk is a great option, as it contains casein which destroys the oily capsaicin molecules. Orange juice or a tomato-based drink will also work.

So, should you stop eating spicy foods?

Anything that is enjoyed in moderation is not bad. Spicy food comes with a lot of benefits as well. It helps to promote heart health and can It can boost your metabolism, and has anti-inflammatory properties as well. In fact, it can also improve your blood sugar. Check out the benefits of eating cayenne pepper and other spices. Spicy foods are also good for weight loss. This can reduce your cravings and curb your appetite.

Consumption of very spicy food can cause a headache. Image courtesy: Freepik

How to make your food tasty but not spicy?

If you love spicy foods, you can consume them to your heart's content in moderation. However, if you are someone looking to tone down the spice a little bit, you can try these strategies:

•  Adding an acid such as vinegar or lemon juice can help in reducing the effect of capsaicin.
• The addition of sweeteners such as honey can help you bring down the hotness of spicy foods and reduce the sensation.
• The addition of fat either as oil or as nut butter can help you reduce the spiciness.
• If one of your side dishes is spicy, then you can ensure that your main dish is slightly bland which will nullify the spiciness of your overall meal.
• The addition of other ingredients such as vegetables and greens or even water could dilute the spiciness.

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