This newsletter goes out to me!
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| | I'm a wimp when it comes to spicy food. This is a fact I was in denial about for a long time. Tearing up at the sight of a chili pepper did not align with my "tough" identity, so I pretended to enjoy the heat despite being in physical pain. Luckily, that phase passed and I came to accept myself for who I really am — a person with truly delicate taste buds. | | But the thing about having a low spice tolerance is that you miss out on a lot of good food. So I invited registered dietitian Annie Hibbs back to Nutrition Edition to teach me and all the other wimps out there how to turn up the culinary heat. | | | | Enjoy!
Ginger Wojcik
Newsletter Editor |  | | Written by Ginger Wojcik
March 14, 2024 • 3 min read | | | |  | | | Q: | Is it possible to build up a stronger spice tolerance? | | | A: | There are several variables that may make you more spice tolerant, including your culture, exposure at a younger age, repeated consumption, gender (males often eat more of it), genetics, and personality. Your penchant for spice also may change throughout your life. Some people might enjoy spicy food more as they age; some may enjoy it less. For example, getting pregnant may change how you react to spice due to indigestion or heartburn.
If you want to work your spice tolerance muscle, here are some ideas to think about: - Slow and steady: There's a big range of spice levels, from bell peppers (no spice) to Carolina Reapers (spiciest). Start with something lower on the spice scale. If you want to try a spicier pepper, make sure to use only a small amount, especially to start with.
- Repetition: Try incorporating spicy foods more frequently into your meal plans. It doesn't have to be every day, but with repetition, it may help increase your spice threshold.
- Perception: Sometimes when we build things up in our minds, it can cause a bigger reaction. Try to not fret about how spicy it's going to be and how you might negatively react. Focus on the thrill of trying something new and different to increase the chances of a more positive experience.
- Timing: Have you ever shoveled spicy food into your mouth nonstop and felt the heat continue to build? If we can give our mouths a break from the spice for 2.5–5 minutes, that can decrease our perception of how intense the spicy burn is. Try alternating a spicy bite with a non-spicy bite or taking a break to chat. The benefit of this break can last up to 24 hours, so if you're going to have the spicy lunch leftovers for dinner, they might not feel as spicy at that next meal.
- Not just chiles: Spicy doesn't always mean having to use chiles in a dish. Spice can also come from hot sauces, relishes, and chile pastes. These might give you more control over how much spice is added to your dish. They can be easily added to meats and starches.
- Acids and fats: Mixing spicy foods with fats (e.g., dairy) or acidic foods (e.g., tomato-based products) may help take the edge off.
- Handy drinks: If the heat is building in your mouth, don't grab water or an alcoholic beverage. That's not going to help ease the discomfort. The casein in milk-based products can help break down the spicy compound capsaicin to give you some relief. Besides milk, you can use kefir, yogurt, cottage cheese, or sour cream.
The most important thing is to listen to your body. Some people may experience short-term symptoms such as upset stomach, diarrhea, and vomiting after eating a lot of spicy foods. And spicy food may aggravate some medical conditions, such as GERD and irritable bowel syndrome. | | | | | Annie Hibbs, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | Bring the heat | | | | | | |  | | DIY Standard Hot Sauce Making Kit | | I've made quite a bit of hot sauce from scratch, and one of the things I like the most is that every batch comes out tasting just a little different. With this step-by-step kit, you'll get everything you need to make a flavorful hot sauce that's exactly as hot as you want it to be. | | | | Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health. | | | | | | | | | | | |  | | Wellos is a sister brand of Healthline. | | | | Wellos provides health tracking, personalized insights, physician-backed resources, and so much more to help you achieve lasting results. Start your 14-day free trial now! | | | | | | | | | | | What we're digesting | | 👁️ Why you have dry eyes at night and how to soothe them. FYI, all that screen time definitely isn't helping. | | 💪 7 protein powders that are great for putting on weight. See Healthline's top picks. | | 🍗 How many calories are there in each cut of chicken? It really depends on whether you eat the skin. | | 💃 Julianne Hough on how to dance your way to weight loss. The "Dancing with the Stars" icon shares her wellness secrets. | | | Thanks for reading, everyone! I hope you're all putting that extra hour of daylight to good use. (I sure am!) | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | oat milk matcha latte. | | | | |
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