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Is spicy food good for your gut?

Spicy food isn’t for everyone. But with research expressing the benefits of eating spicy foods, you may reconsider eating spicy things. Is spicy food good for your gut? We will go through all the

research and give you a verdict in this article. Is Spicy Food Good for the Gut?

What makes spicy food spicy?

Capsaicin is the molecule in spicy foods that causes spiciness. The amount of capsaicin in the food determines how spicy it is.

Capsaicin is more than just for spiciness, though. Capsaicin has other beneficial properties to it like:

Anti-inflammatory
Antioxidant
Anti-proliferative
Metabolic
Cardioprotective effects
Gut microbiome modulation
Anticancer effects

We have special receptors all throughout the body called TRPV1 receptors. They are unique because they’re the only receptors that capsaicin works on. These receptors handle different spice levels depending on the person they’re in. Each person has different quantities of receptors and spice thresholds.

Genetics and exposure to spicy food affect how much a person can tolerate.

As the food moves throughout the GI tract, it comes into contact with the TRPV1 receptors that send a signal to the brain saying, “Hey! This thing is hot!”

Depending on your tolerance level, your body will either want more or try to get you to stop eating whatever it is.

Why does spicy food hurt coming out?

There are TRPV1 receptors all throughout the gastrointestinal (GI) tract — including in the rectum. Depending on the method of delivery, you may or may not experience spiciness coming in and out.

Dr. Brown gives a great comparison in one of his YouTube Shorts.

Do you remember the Paqui One Chip Challenge that was taking TikTok by storm a while back? The chip is dusted with Carolina Reaper chili powder. Now eating this chip set fire to many people’s mouths, but since it was only one chip, they didn’t experience the fire coming out the other end.

However, if you eat a Carolina Reaper pepper itself, you’re going to experience a vastly different effect. When you eat the pepper you’re getting the meat of it and the membranes attached to the seeds which have a higher potency of capsaicin. So eating the pepper will light up every receptor coming in and going out.

The powder doesn’t need to be digested the same way the actual pepper does so you get a completely different outcome when it’s time to use the bathroom. The hard-to-digest fibers of peppers will contribute to more sensation when using the bathroom than just having a chip.

So spicy foods can cause some discomfort after they’ve been digested and are on the move because of the TRPV1 receptors getting extra exposure to capsaicin.

Is spicy food good for your gut?

So that being said, is spicy food good for your gut? If it has anti-inflammatory properties, but it lights up these sensors can it help or inhibit your gut health?

Much like the sensors this will vary between people. There are definitely some positives and negatives to spicy food.

Negatives of Spicy Foods for Health

If consumed by people who can’t handle spicy foods, spicy foods can cause some undesirable effects. Some people can experience nausea, vomiting, or diarrhea from spicy foods.

People who already have stomach problems, like IBD, IBS, or ulcers, can be more likely to experience these side effects.

Even people who enjoy spicy foods can experience these side effects if they’ve overconsumed spicy foods.

Some research suggests that people with food intolerances or allergies have a higher chance of experiencing leaky gut from spicy foods.

A leaky gut is notorious for its contribution to disease development. Leaky gut is what happens when the integrity of the intestinal lining becomes compromised. Normally it is a tight junction, however, certain foods or infections negatively impact the lining causing a breach.

This allows for bacteria and other cells to freely float through the intestinal wall. Inflammation is then initiated and if left to go on for an extended period, disease will follow.

Atrantil is a great thing to keep on hand if you experience leaky gut or IBS. The peppermint leaf can help with inflammation and the polyphenols can help repair. Ask your doctor if Atrantil is right for you!

Positives of Spicy Foods for Health

Contrary to popular belief, spicy food does not cause ulcers or dyspepsia. If you already have ulcers it may make them worse, but it does not cause them initially.

Many ulcers are caused by the bacteria H. pylori. Capsaicin was found to shut down H. pylori and its cytokines. With dyspepsia, commonly known as indigestion, some studies find that capsaicin can improve dyspepsia.

Capsaicin is being explored for its anticancer properties. Researchers see a hopeful future in using capsaicin for cancer prevention and treatment. They are investigating which plant types and what care for those plants is needed to experience the most effective anticancer benefits.

Capsaicin has also been highly linked to an improved central nervous system. Alzheimer’s patients experienced reduced neurodegeneration and memory impairment. Capsaicin also appears to help with:

Parkinson’s disease
Depression
Stroke — especially dysphagia
Migraines
Cluster headaches

As for gut health, spicy food was assumed to be a negative. However, research shows that capsaicin in spicy foods improves the microdiversity of the gut microbiome. Capsaicin improves the levels and quantities of the following beneficial gut bacteria:

Faecalibacterium prausnitzii

Roseburia

Lactobacillus

Akkermansia

Bacteroides

Prevotella

Odoribacter

Coprococcus

Allobaculum

Meanwhile, it can inhibit the growth of pathogenic bacteria types. On top of this, capsaicin was found to reduce lipopolysaccharides (LPS) and the bacteria that cause them. This is helpful for fighting metabolic diseases like obesity and type 2 diabetes.

How to Eat More Spicy Foods

If you want to eat more spicy foods but have a low tolerance, try some of these to help yourself eat more.

Add a little at a time. Eating some here and there will expose you to it so you get the benefits, but you get to control how much you eat to avoid overdoing it. Remember a little goes a long way with spice.
Try recipes from other cultures. Latin, Mediterranean, Asian, and Indian foods all use herbs and spices to elevate the flavor experience of their dishes. Adding the herbs and spices gives your body more polyphenols, antioxidants, nutrients, and vitamins. These cultures also use more fresh foods like vegetables and beans in their dishes which adds fiber to your diet. You may find a spice that gives you the benefits with a more palatable flavor.
Keep dairy products on hand or mix them in. Adding sour cream to a spicy salsa or having some milk to go with your meal can help to tame the spice. This way you are enjoying capsaicin-rich foods while giving your body the casein protein to calm the spice.
Work your way up. You may not be able to handle the spice now, but if you keep working at it and exposing yourself to spicy foods, you will grow your tolerance. The continued exposure alters the response of the TRPV1 receptors so they don’t overreact.
Know when to stop. If you experience extreme discomfort or reactions to spicy foods, know that it’s okay to not eat them. There are other ways to boost your body than torturing yourself. Some people just shouldn’t have spicy foods and that is totally fine. Give yourself some grace and try something else.

So enjoy whatever level of spice is right for you! As you can see, spicy food is good for you on a person-to-person basis. So spicy food might be good for you but not your neighbor — and that’s okay. Enjoy what you can and don’t worry about the rest.

Check out some of our other spicy blogs here!

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Spicy Salmon Crab Bombs

Louisiana Sausage and Shrimp Gumbo

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