Relishing a spicy meal isn't necessarily bad for digestion. Still, experts claim that it can trigger symptoms among people with digestive problems like acid reflux, irritable bowel syndrome (IBS), and other gastrointestinal disorders. Spicy foods are not the root cause of digestive problems but can worsen these issues. As every individual's gut health is distinct, some can have an upset tummy after having spicy foods, while others feel fine.
Furthermore, nutritionists reveal that spices may not cause digestive issues, but the other foods you have in the same meal. For instance, eating hot wings or gobi pakoras may cause digestive discomfort as they are deep fried and not the hot sauce or spice.
Spicy foods are loved by many for their fiery flavours, but they can also cause discomfort, especially for those with sensitive stomach. Take this two-minute read to learn about the effects of spicy foods on the gut, what happens when you consume them, and ways to heal the gut if you're experiencing issues.
Also Read: Gut Health: How Do I Know If My Sudden, Intense Stomach Pain Is Serious
Effects of Spicy Foods on the Gut
Irritation
Spicy foods contain bioactive compounds like capsaicin that irritate the lining of the stomach and intestines, leading to discomfort and a burning sensation in the gut.
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Increased Acid Production
Spicy foods can trigger the secretion of stomach acid, which may worsen symptoms of gastroesophageal reflux disease (GERD) like heartburn, regurgitation, and indigestion in some people.
Digestive Upset
Spicy foods can speed up the digestive process, leading to diarrhoea or stomach cramps, especially in those with sensitive digestive systems.
Increased Permeability
Some studies suggest capsaicin may increase gut permeability, or "leaky gut," which can allow harmful substances to pass via the gut lining and into the bloodstream.
What Happens To The Gut?
When you consume spicy foods, it can affect the gut in several ways including:
Inflammation: The irritation caused by spicy foods can stimulate an inflammatory response in the gut, leading to discomfort and potential damage to the gut lining.
Altered Gut Microbiota: Spicy foods may impact the balance of gut bacteria, affecting digestion and overall gut health.
Ways To Heal The Gut
If you're experiencing gut issues due to spicy foods or other factors, there are several ways to promote gut healing:
Refrain Trigger Foods: Identify and avoid foods that irritate your gut, including spicy foods, caffeine, and alcohol.
Eat Gut-Healing Foods: Incorporate foods that promote gut health, such as probiotics (yogurt, kefir, kimchi) and prebiotics (bananas, onions, garlic).
Manage Stress: Stress can hamper gut health and function, so practising stress-reducing activities like yoga, meditation, or deep breathing can be beneficial.
Good Hydration: Drinking an ample amount of water can help keep your digestive system running smoothly and aid gut healing.
Consider Supplements: In some cases, supplements like L-glutamine, collagen, or aloe vera may help heal the gut lining.
Conclusion
Many people enjoy spicy foods in moderation, they can cause discomfort and irritation for others, particularly those with sensitive stomachs. Understanding the effects of spicy foods on the gut and taking steps to promote gut healing and help you relish a balanced and healthy diet. If you're experiencing persistent gut issues, it's advisable to get help from a healthcare provider for personalized guidance.
References:
1.Capsaicin and Gut Microbiota in Health and Disease
Adrian Eugen Rosca,1,2,* Mara Ioana Iesanu,1,3 Carmen Denise Mihaela Zahiu,1 Suzana Elena Voiculescu,1 Alexandru Catalin Paslaru,1 and Ana-Maria Zagrean1,*
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7730216/
2.Capsaicin, the Spicy Ingredient of Chili Peppers: Effects on Gastrointestinal Tract and Composition of Gut Microbiota at Various Dosages
by Qunran Xiang 1,2,Xin Tang 1,2,Shumao Cui 1,2,Qiuxiang Zhang 1,2ORCID,Xiaoming Liu 1,2,Jianxin Zhao 1,2,Hao Zhang 1,2,3ORCID,Bingyong Mao 1,2,*ORCID andWei Chen 1,2
https://www.mdpi.com/2304-8158/11/5/686
Disclaimer:
The content provided here is for informational purposes only. This blog is not intended to substitute for medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider for any questions or concerns you may have regarding a medical condition. Reliance does not endorse or recommend any specific tests, physicians, procedures, opinions, or other information mentioned on the blog.
