Chili & Health: What's True (and What Isn't)

In short: I'm not a doctor. But after many years with chilis I can say: spicy food feels good to me ;) Here is what research suggests, what experience says and where you should listen to your body.

Chilis have been with us for a very long time. That they make you healthy is often claimed, usually too loudly. So here is the honest version: a few hints from research, a bit of everyday experience and no miracle promises. This is a guide, not medical advice.

Contents

Capsaicin: the stuff that burns

Capsaicin makes chilis hot. It stimulates receptors that actually report heat, which is why it burns even though nothing is hot. More on our capsaicin page.

What chilis bring

Fresh chilis contain vitamin C, vitamin A (as carotenoids), B vitamins and minerals. But let's be honest: nobody eats a kilo of chilis. With sauces and spices the amounts are small, and taste is the main reason.

What research suggests

Some large observational studies found that people who eat spicy food more often lived longer on average. That sounds good, but observational studies only show a correlation, not proof. People who like spicy food may also live differently in other ways. More research is needed here.

Pepper high: the good feeling

Many know it: after a spicy meal you suddenly feel good. It is said that the body releases endorphins in response to the burning. Whether that is true for everyone, I don't know, but for me it feels that way ;)

Losing weight with chili?

Chili can stimulate metabolism slightly and makes some dishes more filling. It is not a miracle weight-loss remedy. A balanced diet and exercise remain more important than any sauce.

Stomach and digestion

Some people tolerate heat well, others get heartburn or stomach irritation. Listen to your body. With stomach or bowel problems or pre-existing conditions, please talk to your doctor. Capsaicin is also found in creams and patches for pain; these are medicines that you should only use on medical advice.

Your personal heat limit

Everyone tolerates heat differently: genetics, background, habit and pain sensitivity all play a part. People who eat spicy food regularly usually get used to it. Start mild and increase slowly. How hot something is, our Scoville guide shows.

FAQ

Is spicy food healthy?

In normal amounts it is harmless for most people. There are no proven major healing effects, and I don't expect miracles.

Can chili damage the stomach?

In sensitive people, heat can irritate. Then better cut back.

Does chili lose its nutrients when dried?

Partly; vitamin C declines, for example. The flavour stays, though.

About the author

Fabian Rueda, the Pikantista

Fabian Rueda has long experience in the spicy world, but is not a doctor. The notes on this page are experience and orientation, not medical advice. Follow him on Instagram.