How Capsaicin, the Heat in Peppers, Boosts Digestion and Gut Health

If you’ve ever felt the fiery kick of a chili pepper, you’ve experienced capsaicin—the compound responsible for their heat. While capsaicin is powerful enough to be used in bear repellent, it may also play a role in digestion and gut health. For some, spicy foods can trigger discomfort, while others find relief from digestive issues. The key? Understanding how capsaicin interacts with your body.

More Than Just Heat

Capsaicin can cause irritation in some people, but it may also provide digestive benefits. A 2016 review in the Journal of Complementary & Integrative Medicine found that capsaicin could help relieve symptoms of indigestion, reflux, and gut inflammation.

According to Rajsree Nambudripad, MD, an integrative medicine specialist at St. Jude Medical Center, capsaicin works by stimulating the digestive tract:

• It promotes mucus production, creating a protective barrier in the gut.

• It stimulates digestive enzymes, helping break down food more effectively.

• It activates immune responses, potentially improving gut health.

These mechanisms suggest that, for some people, capsaicin might enhance digestion rather than irritate it.

Capsaicin’s Potential Role in Gut Health

Researchers continue to explore how capsaicin influences the gastrointestinal (GI) tract. Some findings suggest that it could play a role in ulcer prevention and healing.

A 2016 review in Critical Reviews in Food Science and Nutrition found that capsaicin:

• Slows acid secretion in the stomach.

• Increases mucus secretion to protect the stomach lining.

• Improves blood flow to the digestive tract, which can aid in healing.

Additionally, a 2017 study in Proceedings of the National Academy of Sciences found that capsaicin interacts with a receptor in the GI tract called TRPV1. This interaction signals the immune system to calm inflammation in the stomach, esophagus, and pancreas.

Some research also suggests that capsaicin could help slow the growth of harmful bacteria in the gut, offering potential protection against digestive infections.

Should You Eat More Spicy Foods?

Despite these promising findings, the U.S. National Library of Medicine notes that there is still insufficient evidence to confirm capsaicin’s effectiveness for conditions like indigestion, irritable bowel syndrome (IBS), diarrhea, or ulcers in humans. More studies are needed.

Dr. Nambudripad advises that the best way to determine if capsaicin benefits your digestion is through personal trial and observation:

• Start slow if you’re new to spicy foods.

• Pay attention to your body’s response. Do you feel discomfort, heartburn, or joint pain? Or do you notice improved digestion?

• Adjust your intake based on how your body reacts.

For some, chili peppers may provide digestive benefits, while for others, they might cause irritation. The key is to listen to your body and find what works best for you.

If you found this article helpful, share it with others or subscribe to our newsletter for more health insights.