Spicy food can turn any meal into a sensory experience – pain, pleasure, even sweat, can take the flavors to the next level. Although some like it hot, turning up the heat can ruin a meal for others. Spicy food is divisive and everyone’s tolerance is different.

Whether you love the tingle of a spicy meal or can’t stand the burn, you may be wondering: Do spicy foods have health benefits? Or are flaming foods risky or even dangerous?

We spoke with experts about how spicy foods affect the body, why they’re healthy, and the potential benefits and risks you should know about.

What makes food spicy?

What gives spicy foods that “hot” burning sensation is a chemical compound called capsaicin, Dr. Rabia de Latour, a board-certified gastroenterologist at NYU Langone Health, tells TODAY.com. Capsaicin is a main component of chili peppers, such as Cayenne, Serrano and Habanero.

Different peppers contain different concentrations of capsaicin, which is measured using the Scoville scale, Dr. Paul Terry, professor of epidemiology at the University of Tennessee Medical Center, tells TODAY.com. The spicier a pepper or food, the higher it is rated on the Scoville scale, which is recorded in Scoville heat units (SHU).

A typical jalapeño pepper, for example, is about 5,000 SHU, while a Carolina Reaper pepper can be more than 1.5 million SHU.

What effect does spicy food have on the body?

When you eat spicy foods, capsaicin binds to receptors in the mouth and tongue called TRPV1, explains Terry. “These send pain signals to the brain,” he adds. Technically, spiciness is just a painful sensation, not a flavor or taste.

These receptors also detect temperature and heat, so capsaicin tricks the body into thinking it is overheating, according to the Cleveland Clinic. There may be a slight increase in body temperature and heart rate.

As a result, the body may try to cool itself, which is why you may blush or start sweating when eating spicy foods, experts note. Capsaicin can also irritate the membranes lining the nose, which can cause a runny or watery nose.

Once ingested, capsaicin enters the digestive tract and can irritate the esophagus or stomach. This can cause more pain or gastrointestinal upset, says de Latour. In the intestine, capsaicin can speed up digestion.

“Capsaicin can actually trigger diarrhea in some people (because) in the intestines it can speed up motility,” says de Latour. When capsaicin passes through the rectum and anus, it can cause a burning sensation upon exiting.

In addition to the physical experience, there is a psychological component, adds Terry. People may feel discomfort or panic when the burn occurs. However, pain can also trigger the release of endorphins, says Terry. The influx of these feel-good chemicals can create a feeling of relief, pleasure, or euphoria.

Spice tolerance

Some people have a higher tolerance to spices, which can be due to a variety of factors, including genetics, exposure to spicy foods, and personality.

“The amount of TRPV1 receptors that people have varies, and there are variations in the receptors themselves, so that some people perceive heat more or less than others depending on the number and type of receptors they have have available,” explains Terry. If a person is born with fewer pain receptors, they can tolerate heat better.

“Some evidence suggests that continued exposure, such as in people who grew up eating spicy foods, can develop a tolerance,” says Terry. This may be more common in parts of the world where spicy food is a staple of the cuisine, including parts of Asia, Latin America, the Caribbean, and Africa.

In people with a higher tolerance to spice, their brains may associate the fiery burn with pleasure. Research shows People who like spicy food may have more thrill-seeking or sensation-seeking personalities.

Is spicy food good for you?

“Spicy foods have been eaten for thousands of years by humans and do not cause significant health problems,” says de Latour.

Spicy foods can be part of a healthy diet and most people can eat them regularly without any problems. Additionally, research suggests that spicy foods may have health benefits — this is due to capsaicin, which has antioxidant and anti-inflammatory properties, experts note.

Capsaicin may also have antimicrobial effects, which is why it’s traditionally used to preserve foods in warmer climates, Terry says.

However, it may be difficult to draw conclusions about health effects of capsaicin because the amount of capsaicin and the type of spicy foods consumed vary in many studies.

Either way, pouring hot sauce on junk food won’t turn it into a healthy meal. If you want to reap the benefits of capsaicin, experts recommend adding the spice in a healthy way to a nutritious diet with protein, fiber, and nutrients from different food groups.

Benefits of Spicy Foods

“There are definitely benefits to spicy foods, and some research supports that,” says de Latour. Eating spicy foods regularly – as part of an overall healthy and balanced diet – can be helpful for:

• Longevity
• Heart health
• Inflammation
• Metabolism
• Gut health

“There is some evidence that eating spicy foods is associated with a longer life,” says de Latour. Research has shown that frequent consumption of spicy foods may be associated with a lower mortality rate.

In a 2015 study published in the BMJwhich followed 500,000 adults in China between 2004 and 2008, researchers found that people who ate spicy foods daily had a 14% lower risk of death than those who ate spicy foods once a week.

However, there are many confounding factors, experts note. “It may be that spicy foods often contain other spices (like turmeric) that are antioxidant, anti-inflammatory, and contain vitamins,” says de Latour. Additionally, spicy foods are often high in vegetables, including the spice source (peppers), says Terry. Overall, more research is needed.

Another benefit of spicy foods is that they may help improve heart and gut health, largely due to the anti-inflammatory effects of capsaicin. A 2020 American Heart Association Study showed that people who eat chili peppers have a significantly reduced risk of death from heart disease and cancer.

There is some evidence that eating spicy foods can help boost metabolism slightly. “For people with slower gut motility, spicy foods can speed things up and make them feel normal,” de Latour adds. However, research on the link between metabolism and capsaicin is mixed.

Although spicy foods can be beneficial to your health, they carry certain risks.

Risks of spicy foods

In general, spicy foods are safe to eat. “The overwhelming majority of people tolerate spicy foods very well,” says de Latour. However, spicy foods can be harmful depending on the level of spice, the amount consumed, and a person’s underlying health condition.

The pain and unpleasant side effects of eating spicy foods are temporary and usually nothing to worry about, experts note. However, some people may need to avoid spicy foods.

Eating spicy foods, especially in large quantities, can cause gastrointestinal upset, heartburn, acid reflux, vomiting, or diarrhea. “Gastrointestinal disorders tend to be more common in people with irritable bowel syndrome or inflammatory diseases (like Crohn’s disease). Spicy foods can exacerbate them,” says de Latour.

Spicy foods do not cause stomach ulcers, experts note. “However, if someone already has an ulcer and their stomach is trying to heal, spicy foods can make symptoms worse,” says de Latour.

The diarrhea and burning sensation caused by switching to #2 after a spicy meal isn’t pleasant, but can be riskier for some. “If someone has an anal fissure or irritation in the anal area, having a lot of stools will cause pain,” says de Latour.

Accidentally inhaling or inhaling spicy foods can trigger breathing problems or an asthma attack in some people, notes Terry.

If you have underlying health conditions or digestive issues, talk to your doctor. “It’s really about listening to your body and knowing its tolerance,” adds de Latour.

Can spicy food kill you?

There are cases of people experiencing serious, even life-threatening reactions after eating extremely spicy foods, but these are extremely rare, experts note. Still, experts urge caution when facing spicy food challenges or trends online.

“Overall, spicy foods are not dangerous…but some foods are so hot and harsh on the human body that it’s probably not the best thing to eat, especially on a regular basis,” says de Latour.

Always read nutrition labels and when adding spices, start small and add gradually to see what you can tolerate. “If it doesn’t suit you, don’t do it. It makes you happy, do it within reason. And know that not all peppers are equal,” says Terry.

How to cool down after eating spicy food

If you feel a burn after eating spicy foods, there are several ways to try to cool down. These do not include water, which will radiate heat.

Instead, opt for something with protein or fat, which can act as a buffer against capsaicin, says Terry. Try these foods for relief from spicy foods:

• Milk
• Ice
• Yogurt
• Lawyer