Is Spicy Food Actually Good for Your Health?

From the tang of a flavourful curry to the fiery kick of street snacks, spicy food holds a special place on many South Asian plates.

It’s more than just a flavour; it’s a tradition, a challenge, and sometimes even a thrill.

Our love for heat isn’t slowing down; in fact, it seems to be growing.

Across Europe, chilli consumption is rising faster than anywhere else, reflecting a global fascination with fiery food.

Whether it’s at family dinners, takeaways, or food festivals, spice is proving that some flavours truly never go out of style.

But is all that heat actually good for us?

The Science behind the Spice

Chillis owe their signature heat to a compound called capsaicin, which produces the burning sensation.

Beyond flavour, capsaicin has been linked to several health benefits.

Some studies suggest it may help reduce blood pressure, fight microbes, and aid pain management.

For spice lovers, it can even trigger an endorphin release, giving a natural mood boost during meals.

However, there are also studies examining potential risks, including links to obesity, stomach ulcers, and certain cancers.

Charles Spence, food scientist and professor of experimental psychology at the University of Oxford, emphasises that evidence is far from conclusive:

“The stomach cancer claim has been a line in some public discourse, but it’s not conclusive.

“Having spices, especially a combination, in your diet is good for your health generally.”

For the majority of people, including chillis in daily meals is safe and potentially beneficial.

How Much Spice Is Healthy?

According to Spence, there isn’t a strict limit for most people.

He said: “This is one where there isn’t a ‘too much’. Those going for the extreme chilli eating competitions are a different story.

“But for everyday consumption, a little chilli added to your meals is perfectly fine.”

Globally, around one in four people consume chilli daily, and tolerance increases with regular consumption.

“The more you consume, the higher your tolerance goes.”

Research supports potential longevity and heart benefits.

A study in Jacc Journals suggests adults who eat chillies four or more times a week have lower rates of death and cardiovascular disease compared with those who avoid them.

For South Asian people, spice is part of daily life, so the health benefits of chilli are already part of tradition.

Possible Health Benefits

One possible health benefit of fiery chillies is that they may assist with weight management.

Studies have found that consuming foods containing capsaicin led to an increase in body temperature, resulting in more energy expended, therefore, playing a major role in weight management and weight loss.

It also contributes to a greater feeling of fullness, meaning you eat less.

Spence explained: “We normally decide when to stop eating by the number of sensations that we’ve had. Spice is a strong sensation in food.

“The sweet and meaty and floral and herbal mostly distract us.

“But with spicy food, you may feel a little discomfort or more awareness, which means you stop eating as much.”

Spices can also be a healthy alternative to salt and sugar, enhancing flavour without extra calories or sodium. Spence shares his personal experience:

“I had high blood pressure and was pre-diabetic, and my doctor recommended a move towards cuisine that is more spice-forward. I thought, ‘Brilliant! I can make incredibly flavourful food with zero salt’.”

Using chilli alongside other spices maximises both flavour and health benefits, making each meal richer and more satisfying.

A Spicy Thrill

Spicy food can also be a cultural and psychological experience.

In countries where chilli wasn’t historically common, eating fiery food often signals boldness, particularly among young men and sensation seekers.

Spence said: “If you’re a sensation seeker, one of the ways you might show it is by having a bungee jump, or by eating very spicy food, certainly in male or young culture.

“It’s used as a way to test yourself by going for the most painful chilli you can find.”

In the UK’s fast-food scene, more menus are featuring spicy additions.

Social media has further amplified this phenomenon. Extreme chilli-eating challenges are now a staple on Instagram and TikTok, combining spectacle with shared community experience.

Elisa Trucco, director of the Research on Adolescent and Child Health Lab at Florida International University, said:

“These challenges are really drawing people in who have that psychological affinity: sensation-seeking, reward-seeking types of behaviours.

“So the more dangerous it is, the more thrilling it is.”

Chilli has become more than an ingredient; it’s a shared cultural moment, full of thrill, challenge, and connection.

With global cuisines more accessible than ever and clear evidence of both flavour and health benefits, chillis are unlikely to leave our kitchens anytime soon.

Whether you enjoy a gentle warmth or crave an extra fiery kick, the right amount of spice can enhance flavour, support a healthier lifestyle, and even satisfy your craving for adventure.

And for those moments when it’s just too hot, keep a glass of milk close at hand.