Spice sensitivity and wellness: Genetics, health benefits, and how to build tolerance

Can he eat spicy food?

Yes, he can!

(But, oh dear, he can’t)

Dubai-based Malini Nair’s 10-year-old is annoyed. His siblings devour spicy foods without a blink, but he struggles with mustard, turmeric, and black pepper. Determined to prove himself, he sprinkles cinnamon on his toast or douses his hotdog in mustard—only to end up with watery eyes or an upset stomach. Despite his efforts, he can’t seem to keep up, and Nair gently reassures him that not tolerating spice isn’t a failure.

The truth is, for some, the idea of biting into a spicy taco or indulging in a rich, peppery curry is such fun. For others, it’s a recipe for disaster, burning tongues, watery eyes, and even stomach discomfort. So, why do some people struggle with spice, while others can handle  and even crave the heat?

And if so, can you train your body to tolerate spices?

The science behind spice sensitivity

The burning sensation from spicy foods isn’t actually a taste, it’s a reaction.

Chili insensitivity and TRPV1-V585 variant

A study on men, published in Journal of Thoracic Disease, who felt little to no spiciness from chili found that they had a specific genetic variation in the TRPV1 gene, called TRPV1-V585. This variation made them less sensitive to capsaicin, the compound that creates the burning sensation in spicy foods. The study also suggested that this genetic difference could affect how their airways respond to irritants.

Variant and reduced pain sensitivity

Another study examined a genetic variation in the TRPV1 gene (1911A>G, rs8065080) and found that people with the GG genotype were less sensitive to capsaicin-induced heat and pain compared to those with AA or AG genotypes. This suggests that some people naturally experience less burning or irritation from spicy foods due to differences in their TRPV1 receptors.

Psychological factors

If you've ever had a bad experience with spicy food, maybe your mouth felt like it was on fire, or you ended up with an upset stomach, your brain can actually hold onto that memory and make you more sensitive to spice in the future.

It’s a phenomenon that is linked to conditioned pain responses and the brain’s ability to anticipate discomfort. When you expect something to be painful or unpleasant, your nervous system can amplify the sensory signals, worsening the experience. It’s similar to how people develop food aversions after food poisoning, the brain creates a strong negative association, leading to avoidance.

Moreover, people can develop a sense of fear and anxiety around pain perception, including the burning sensation from spicy foods. “If you’re convinced you can’t handle spice, your brain might actually make it worse. Conversely, people who associate spicy food with pleasure, adventure, or cultural experiences may find the burn more tolerable because they really love it,” she says.

Nevertheless, if you’re still determined to consume spicy foods like Nair’s son, repeated exposure can retrain your brain to be less reactive, which is why some people can build spice tolerance, while others remain highly sensitive due to lingering psychological associations.

The role of spices in the diet

Beyond just adding heat and flavor, spices play a powerful role in overall health. In fact, many spices, like turmeric, ginger, and cinnamon, are packed with antioxidants and anti-inflammatory properties that support digestion, boost immunity, and even help regulate blood sugar levels.”

Moreover, capsaicin, the compound that makes chili peppers hot, has been linked to increased metabolism and pain relief, while black pepper enhances nutrient absorption, making your meals even more nutritious. Quite often, those following spice-rich diets, experience digestive benefits and improved circulation. Plus, spices can serve as a natural alternative to excessive salt or sugar, making meals flavourful without the need for unhealthy additives. So, while spice tolerance varies from person to person, incorporating even mild spices into your diet can be a great way to add both excitement and health benefits to your meals.

So, how can you train your brain?

The good news? Even if you currently avoid spice like the plague, you can train your palate to handle heat over time. Here’s how, explains Ashleigh.

Start small and build gradually

Don’t jump straight into a plate of extra-hot wings. Begin by adding mild peppers, like bell peppers or banana peppers, into your diet before progressing to hotter varieties.

Pair spice with dairy products

Dairy products like yogurt, milk, and cheese contain casein, a protein that helps break down capsaicin and soothe the burn. Eating spicy foods with dairy can help your body acclimate without overwhelming discomfort.

Add spice to familiar foods

Sprinkle a small amount of chili flakes or black pepper onto your favuorite dishes—pasta, eggs, or soups. This allows you to experience spice in a controlled way.

See if you can manage the heat

Spice tolerance isn’t just physical—it’s also mental. When you eat something spicy, resist the urge to gulp down water, which spreads capsaicin,  and instead focus on breathing through the burn. Your body will start to recognize it as less of a threat over time.

Incorporate spicy fermented foods

Kimchi, hot sauces, and spicy pickles can introduce capsaicin to your system while also improving gut health, making digestion of spicy foods easier.

 Be consistent

Like building muscle at the gym, developing spice tolerance takes regular exposure. If you only eat spicy foods once in a while, your body won’t have a chance to adapt. Try incorporating small amounts of spice into your diet a few times a week.

So, if you’ve always avoided spice, don’t worry—you’re not doomed to a bland diet forever. With a little patience and gradual exposure, you can teach your body to enjoy the thrill of heat without the pain. And who knows? That once-fiery bowl of curry might just become your next favourite comfort food.  However, do check with a doctor first and evaluate your sensitivities and allergies, and see what’s manageable and what’s not.