From the Guidelines
Consuming chili peppers in moderation is recommended for most people, as it may offer health benefits such as pain relief and improved cardiovascular health, but caution is advised for those with certain health conditions, particularly functional dyspepsia, as it can induce nausea, warmth, and pain 1. When considering the consumption of chili peppers, it's essential to weigh the potential benefits and risks. The main active compound, capsaicin, has been shown to have a moderate effect in reducing moderate knee pain associated with osteoarthritis (OA) 1. Some key points to consider when consuming chili peppers include:
- Starting with small amounts to gauge tolerance, aiming for 1-2 fresh chilies or 1/4 to 1/2 teaspoon of dried chili powder per day
- Potential benefits, such as stimulating metabolism, reducing appetite, and potentially aiding in weight loss efforts, as well as lowering blood pressure and cholesterol levels
- Potential risks, including digestive discomfort, heartburn, and aggravation of ulcers or hemorrhoids
- Interactions with blood-thinning medications, which may require consultation with a doctor
- Neutralizing severe burning sensations with milk or yogurt
- Exercising caution in individuals with irritable bowel syndrome or chronic heartburn, as well as those with functional dyspepsia, due to the potential for capsaicin to induce nausea, warmth, and pain 1.
From the Research
Risks of Consuming Chili Peppers
- Irritant contact dermatitis, causing erythema and cutaneous burning, can occur due to the active ingredient capsaicin in chili peppers 2
- High consumption of chili peppers may be associated with an increased risk of gastric cancer, as suggested by a case-control study in Mexico 3
- Esophageal cancer and gallbladder cancer may also be linked to chili pepper consumption, according to an umbrella review of systematic reviews and meta-analyses 4
Benefits of Consuming Chili Peppers
- Capsaicin in chili peppers can facilitate weight loss by increasing fat metabolism, energy expenditure, and thermogenesis, and improving control of insulin 5
- Consumption of chili peppers may have beneficial effects on cardiovascular function and metabolic regulation, including reducing the risk of obesity, diabetes, and hypertension 6
- Activation of TRPV1 by capsaicin may ameliorate obesity, diabetes, and hypertension, and preserve the function of cardiometabolic organs 6
- Habitual consumption of spicy foods, including chili peppers, has been inversely associated with total and specific mortality, as well as a lower prevalence of obesity, type 2 diabetes, and cardiovascular diseases 6