It is possible to get used to spicy food and tolerate it better over time. When you eat spicy food, your body reacts by releasing endorphins, which can make you feel a sense of pleasure and excitement. The more you eat spicy food, the more your body gets used to the heat and the more you may be able to tolerate it.
Additionally, eating spicy food can also help to desensitize the nerve receptors in your mouth, which can make you less sensitive to the heat over time. This can lead to an increase in your tolerance for spicy food.
Below, we’ll discuss how to increase your spice tolerance and we’ll also discuss 3 tables of spices that show mild, moderate and hot spices to consider using along with suggested foods.
Strategies To Increase Your Spice Tolerance
- Start with milder spices and gradually increase the heat – Try adding a small amount of mild spices to your dishes and gradually increasing the amount over time, as your body adjusts. Mild peppers to start with include bell, poblano, anaheim, cubanelle, and banana peppers.
- Drink plenty of fluids – Depending on the spice(s) you’re eating, you may drink water to help to reduce the heat and intensity of spicy foods, as well as prevent dehydration. Dairy products such as milk or yogurt can also help to lessen the spiciness.
- Eat other foods along with the spicy food – Eating bread, rice, or other mild foods can help to reduce the heat and intensity of spicy food. Starches can help to lessen the spices i.e. potatoes, rice, breads. More on that below.
- Build up a tolerance gradually – Try eating a small amount of spicy food regularly, so that your body can gradually build up a tolerance to the heat.
- Try different types of spices – Not all spices are created equal, so try different types to find the ones that are best for you.
- Use cooling agents – Cooling agents such as dairy products, like yogurt or sour cream, can help to reduce the heat of spicy food.
- Experiment with different cuisines – Different cuisines use spices differently, so try different ethnic foods to find the ones that are best for you.
- Eat spicy food with friends – Eating spicy food with other people can make the experience more enjoyable and less intimidating.
Now, let’s discuss Mild, Medium and Hot spices to consider using depending on your tolerance level to expose you to flavors you might not be aware of.
Level 1: Mild Spices To Start With
Here’s a table of mildly spicy spices that are perfect for introducing newcomers to spicy foods, along with suggested dishes for each spice:
| Spice | Heat Level | Flavor Profile | Suggested Dishes |
|---|---|---|---|
| Paprika | Mild | Sweet and Smoky | Chicken Paprikash, Deviled Eggs |
| Cumin | Mild | Earthy and Nutty | Chili Con Carne, Tacos, Hummus |
| Coriander | Mild | Citrusy and Floral | Chicken Curry, Guacamole, Roasted Vegetables |
| Turmeric | Mild | Earthy and Bitter | Turmeric Rice, Lentil Soup, Curry Dishes |
| Mild Chili Powder | Mild | Smoky and Slightly Hot | Chili, Spaghetti Bolognese, Seasoned Fries |
| Garlic Powder | Mild | Garlicy and Savory | Garlic Bread, Roasted Vegetables, Stir-fries |
| Ginger | Mild | Spicy and Sweet | Ginger Chicken Stir-fry, Ginger Tea, Sushi |
| White Pepper | Mild | Mildly Spicy and Earthy | Creamy Soups, Mashed Potatoes, Alfredo Sauce |
These spices provide a gentle introduction to spiciness and can be used in a variety of dishes to add flavor and a hint of heat. As beginners become more comfortable with mild spices, they can gradually explore hotter options.
Below, we’ll discuss the next level of heat with some additional spices.
Level 2: Spicier Spices To Consider
Here’s a table of spicier spices that have a noticeable heat but won’t overwhelm your taste buds, along with suggested dishes for each spice:
| Spice | Heat Level | Flavor Profile | Suggested Dishes |
|---|---|---|---|
| Cayenne Pepper | Moderate | Spicy and Earthy | Buffalo Wings, Cajun Seasoning, Chili |
| Red Pepper Flakes | Moderate | Spicy and Smoky | Pizza, Pasta Aglio e Olio, Stir-fries |
| Chipotle Powder | Moderate | Smoky and Medium Hot | Chipotle BBQ Sauce, Chili, Tacos |
| Szechuan Pepper | Moderate | Numbling and Citrusy | Kung Pao Chicken, Mapo Tofu, Szechuan Noodles |
| Gochugaru | Moderate | Mildly Spicy and Sweet | Kimchi, Bulgogi, Korean Fried Chicken |
| Curry Powder | Moderate | Complex and Aromatic | Chicken Tikka Masala, Vegetable Curry, Rice |
| Harissa | Moderate | Spicy and Tangy | Harissa-marinated Chicken, Couscous, Hummus |
| Mustard Powder | Moderate | Spicy and Tangy | Mustard Sauce, Salad Dressings, Pickles |
These spicier spices add a pleasant kick to your dishes without being overwhelmingly hot. They are perfect for those looking to explore spicier flavors while still enjoying their meals comfortably. As with milder spices, beginners can gradually increase the amount of these spices as they become more accustomed to heat.
Lastly, we’ll include hot spices to consider. These do bring the heat and might be more than you can handle so start small and carefully.
Level 3: Hot Spices To Really Kick Up The Heat
Here’s a table of even spicier spices that are hotter than the previous ones but still won’t blow your taste buds away, along with suggested dishes for each spice. Having said that, your own personal tolerance to spicy foods will come into play when tasting them.
| Spice | Heat Level | Flavor Profile | Suggested Dishes |
|---|---|---|---|
| Jalapeño Pepper | Hot | Spicy and Fresh | Jalapeño Poppers, Salsas, Stuffed Peppers |
| Thai Bird’s Eye Chili | Hot | Intensely Spicy | Thai Curries, Stir-fried Dishes, Som Tum Salad |
| Habanero Pepper | Very Hot | Fruity and Fiery | Hot Sauces, Spicy Salsas, Jerk Chicken |
| Scotch Bonnet Pepper | Very Hot | Fruity and Hot | Caribbean Jerk Pork, Pepper Sauce, Pickled Peppers |
You’ll notice that there are several sauces on this list since many hot sauces happen to be pepper-based particularly Habaneros. This enables you to use a small amount to start with to see if you can handle the heat.
These spicier spices are for those who have developed a tolerance for heat and enjoy a fiery kick in their dishes. Always exercise caution when using extremely hot spices, as they can be exceptionally intense. Adjust the quantity to your tolerance level and be mindful of safety precautions, such as wearing gloves and handling them with care.
Foods That Can Help To Counteract Spices
When putting together a spicy dish, you can add certain foods and offer side dishes that can help to counteract the spiciness. Here are some suggestions:
- Dairy products – Milk, yogurt, sour cream, and cheese contain casein, a protein that can help to neutralize the heat of spicy food. One option is to mix plain yogurt with some water and a bit of salt for taste into a liquid that you can drink while eating spicy food.
- Starchy foods – Foods like bread, rice, potatoes, and pasta can help to absorb the heat of spicy food and reduce its intensity. Many spicy dishes incorporate starches into them but you can also offer bread on the side to help.
- Fats – Foods that contain healthy fats, such as avocado, nuts, or olive oil, can help to reduce the heat of spicy food. Perhaps a side salad can be included as part of the meal with these ingredients.
- Sugary foods – Foods that contain sugar, such as fruit or a sweet beverage, can help to balance the heat of spicy food.
- Cooling agents – Foods like cucumber, mint, or green apple can help to cool the mouth and reduce the heat of spicy food. Cucumber, mint and yogurt mixed together is a good option as a side dish.
Final Thoughts
Not all spices are spicy of course, but many do add heat to dishes and not everyone tolerates them well. You can try to build up your tolerance to spices by gradually working your way up to spicier dishes.
You can also choose dishes that aren’t too spicy to start with while also remembering how to deal with spicy food by drinking enough liquids and also adding foods that can help to lessen the taste of spices.
However, it’s important to note that everyone’s tolerance for spicy food is different, and some people may never be able to handle extremely spicy food, even with time and exposure. It’s also important to listen to your body and not eat spicy food to the point where it becomes uncomfortable or causes digestive distress.
If you’re interested in trying to increase your tolerance for spicy food, start with milder spices and gradually work your way up to spicier dishes. This can help you develop a taste for spicy food and build up your tolerance over time.