What the evidence shows

"[S]picy food can help metabolism, enhancing feelings of fullness and weight control," says Long Nguyen, an assistant professor of medicine at Harvard Medical School.

A 2020 research review found that people who regularly consumed spicy peppers were "25% less likely to die sooner than expected, compared to those who rarely or never ate them," Fuchs writes. The 2020 review's senior author, cardiologist Bo Xu from Cleveland Clinic Lerner College of Medicine, said the results were likely due to capsaicin, the compound that makes chili peppers so hot.

"Capsaicin switches on receptors in nerve cells called TRPV1," Xu said. "These receptors, in turn, seem to trigger adrenaline, which burns fat and helps control blood sugar."

"Capsaicin potentially has some of those same effects inside the body when it's eaten," Nguyen added, pointing to its well-established use in topical medications for inflammation and nerve pain.

Other benefits may include heart protection and reduced inflammation. For example, one study from Italy found that people who ate chili peppers had more heart health benefits than those who favored sweet peppers, which contain much less capsaicin.

Spicy food may also benefit gut health. "[S]picy foods appear to increase the microbiome's diversity," Nguyen said. That diversity may also support digestion, immune function, and overall health.

According to Emma Laing, clinical professor of dietetics at the University of Georgia, "studies in humans also suggest capsaicin's gut-friendly properties could improve metabolism, inflammation, and control of blood glucose and cholesterol."

How to safely add spicy foods to your diet

For patients interested in adding more spicy foods to their meals, dietitian Kiran Campbell recommends a gradual approach. "Start low and go slow," Campbell said, noting that she often recommends spicy foods to patients looking to lose weight, beginning with milder peppers like poblanos.

"There is certainly some early data suggesting a relationship between how much capsaicin you're eating, and some of these anti-inflammatory effects," Nguyen said.

According to a 2023 study, spicy peppers have solid antioxidant activity even at moderate heat levels. Campbell recommends spicy meals "2-4 times per week." Xu noted that one study showed benefits of eating peppers six to seven times per week, but added, "Exact amounts per day aren't well defined."

According to Nguyen, there's debate as to whether the benefits are from capsaicin itself or the behaviors it encourages.

John Hayes, a professor of food science at Penn State University, said that when people eat spicy food, "their behavior changes: they chew more slowly," which allows them to "brace for the spice, recover from it, or avoid swallowing a big spicy piece. Slowing down results in eating less and may lead to healthier weight, digestion, and glucose levels."  

"Researchers are split between the physical and behavioral explanations," Hayes says.  

Mark Sanchez, president of Chile Guy, recommended flavorful but accessible options like New Mexico chili peppers and chipotle. "Try discarding the seeds," Sanchez said. "They add no flavor and few nutrients while being hotter than other parts[...]"

Hayes added that pairing spicy foods with fat can help ease the burn. "Whole milk" is one of the best-known remedies, though "skim milk works about as well," he said. "Protein and cold temperature help, too." 

Some combinations may offer even greater benefits.

"When capsaicin is paired with foods like fiber-rich vegetables or probiotics, gut health benefits can be enhanced through improved digestion and nutrient absorption, and a more diverse microbiota." Laing said. Her suggestions include "pepper-spiced vegetables with Greek yogurt, kefir, or sauerkraut."

When to be cautious

While many people can tolerate spicy foods without issue, others may experience discomfort — especially those with underlying gastrointestinal conditions.

"High consumption can really worsen symptoms of acid reflux and irritable bowel syndrome, especially if you've had rather drastic dietary changes," Nguyen said. "If it's a known trigger, then moderation or avoidance is prudent."

But while capsaicin is often blamed for digestive distress, experts caution that it may not always be the root cause. "It's possible the spices are not the culprit," Laing said, noting that other ingredients in spicy dishes can also contribute to discomfort.

Ultimately, spicy food "can fit perfectly into an otherwise healthy diet," Laing said.