Red chilli powder, a staple in kitchens worldwide, owes its signature heat to capsaicin, the active compound responsible for its fiery flavour and stimulating properties. In small amounts, it can boost metabolism, enhance circulation, and add vibrancy to meals. However, excessive or frequent consumption may cause more harm than good. Overindulgence in chilli powder has been linked to digestive irritation, acid reflux, and discomfort in sensitive individuals. Studies also suggest that high intake might increase the risk of certain gastrointestinal cancers under specific conditions. While it remains a flavourful and beneficial spice when used moderately, maintaining balance and mindful consumption is essential for overall health.
8 side effects of eating too much red chilli powder
1. Digestive irritation, heartburn and ulcersEating large amounts of red chilli powder can irritate the lining of the stomach and digestive tract. The capsaicin in chilli stimulates the TRPV1 receptors (which normally sense heat or pain) and may lead to burning sensations, acid reflux, or gastritis. Studies suggest that heavy chilli intake is associated with a higher prevalence of stomach or duodenal ulcers. 2. Gastro-intestinal upset: Loose stools, cramps and diarrhoeaExcessive chilli powder often triggers digestive stress, cramps, bloating, gas, loose stools or diarrhoea. The rapid stimulation of gut mucosa by capsaicin can exacerbate these issues. Those with sensitive guts (for instance, those with irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD)) may find even moderate amounts problematic. 3. Possible increased risk of certain cancersAccording to a study published in Frontiers in Nutrition, high consumption of chilli and spicy foods has been associated with an increased risk of gastrointestinal cancers, particularly those affecting the stomach, oesophagus, and colon. Some observational studies have found similar associations with gallbladder and other digestive cancers.4. Skin, mucous membrane and allergic reactionsAlthough true spice allergies are rare, the compounds in chilli powder can irritate skin, lips, eyes or throat. Signs may include redness, itching, rashes or swelling. Capsaicin can also cause a burning or tingling sensation in the mouth and throat when food is extremely hot. 5. Exacerbation of acid reflux/GERD and other upper GI issuesSpicy foods like chilli powder may trigger or worsen symptoms of gastro-oesophageal reflux disease (GERD), such as heartburn, acid regurgitation and oesophageal irritation. 6. Increased “internal heat”, sweating and skin blemishesTraditional and modern sources both note that high chilli consumption may raise internal body heat, cause excessive sweating, flushed face/lips and in some cases trigger pimples or skin flare-ups. 7. Interactions with medications and conditionsThe active compound capsaicin is generally safe in typical food amounts. However, in high doses or with high frequency, side effects may be more likely to occur. Particular caution is advised if you have:
- Bleeding disorders (capsaicin may slow clotting)
- High blood pressure or cardiovascular issues (large doses may cause spikes)
- Scheduled surgery (capsaicin might increase bleeding)
8. Excessive sweating, flushing and other “heat load” stressHigh chilli ingestion forces the body to respond to what it perceives as heat stress. This can trigger sweating, increased heart rate, flushing or even mild discomfort in some individuals. In extreme cases, it may also cause dizziness or dehydration, particularly in hot climates or during physical exertion. Staying hydrated and limiting very spicy meals can help prevent these reactions.Disclaimer: This article is for informational purposes only and should not be considered medical advice. Please consult a healthcare professional before making any changes to your diet, medication, or lifestyle.Also read | Green capsicum vs. Red capsicum: Which is better for blood sugar, weight management, and culinary uses
