Indulging in spicy treats like a big bowl of chili or a platter of hot wings may feel enjoyable, but it’s no fun when these spicy foods cause diarrhea. Most spicy foods cause diarrhea due to a chemical called capsaicin. This chemical triggers a specific receptor that causes a burning sensation.
While the simplest way to prevent diarrhea from spicy foods is to avoid the spicy foods that trigger diarrhea, there are other steps you can take, too.
Why Spicy Foods Make You Poop
You might assume that having diarrhea after eating something spicy means there’s something wrong with your digestive tract. However, this reaction to spicy foods is actually completely normal. It's a sign that your body is hard at work protecting you from possible harm.
Foods made with hot spices such as cayenne or chili peppers contain a powerful ingredient called capsaicin. The substance can irritate your skin and other bodily tissues—including the lining of your gut. When you eat hot peppers or salsa, capsaicin is what causes the burning sensation and the symptoms.
Capsaicin and Your Stomach
Capsaicin can irritate the lining of your stomach and intestines. Some people can handle the minor irritation just fine, but for more sensitive stomachs, it can lead to diarrhea.
Digestion is a very well-organized process that starts with the first bite of food and finishes when we have a bowel movement.
Eating capsaicin stimulates the vanilloid receptor 1 (TRPV1 or the capsaicin receptor), which tells your brain that you are burning from the inside.
Our brain tries to understand what's going on in the body and will release pain blockers known as endorphins. Endorphins are also the “feel good” hormones in the body. The endorphin release is why you may feel happy eating spicy food and find yourself reaching for more and more wings.
The burning effect of capsaicin triggers the body to take action against what it interprets as potential harm.
Usually, digestion slows when food gets to the colon so the intestines can absorb water. But when you've eaten something spicy, capsaicin activates your GI tract's TRPV1 receptors. So, instead of slowing things down, the colon speeds the process up to eliminate the "threat" it senses.
The result? You get diarrhea.
Additionally, sometimes people even feel like their bottom is on fire, thanks to the many pain receptors in the anus.
While eating spicy food can be uncomfortable in the short term, capsaicin has several potential health benefits, especially for your metabolic health. It may also reduce overall inflammation and help prevent some cancers.
Foods That Contain Capsaicin
Capsaicinoids make peppers spicy. Peppers and their derivatives are commonly used in various seasonings and spice mixtures, such as chili and other red pepper powders and red pepper paste. Whole peppers containing capsaicin may be eaten plain or in salsas and dips.
Examples of common capsaicin-containing foods include:
- Chili
- Spicy ketchup
- Spicy sauces flavored with peppers
- Salsas
- Hot sauce (e.g., sriracha)
- Chili-garlic sauce
- Kimchi
- Spicy wings (e.g., habanero-flavored options)
Treatment and Prevention
The only surefire way to prevent diarrhea from spicy food is to figure out what your trigger foods are and avoid eating them.
However, there are several ways to reduce the burning sensation, such as:
Milk: Drinking a glass of milk (it doesn't matter if whole or skim) with spicy foods can reduce the oral burning sensation. Dairy contains a protein called casein that helps break down capsaicin. It won't stop you from getting diarrhea, but a sip of milk can relieve the burning sensation in your mouth.
Sugary beverages: Consider sipping on a sweet drink. Kool-aid may be especially helpful in reducing burning since it also contains citric acid, which may help to neutralize the capsaicin.
Keep wipes on hand: If you’re sure you’ll end up with diarrhea after enjoying an extra spicy meal, keep some hypoallergenic wipes handy to help ease the discomfort in the bathroom.
Consume starch or extra fat: Both extra starch and fatty foods (e.g., tortilla chips with queso) may reduce burning.
Pepto-Bismol: Anecdotally, Pepto-Bismol may help prevent diarrhea and some symptoms from eating spicy foods. Pepto-Bismol is often recommended to reduce the risk of traveler's diarrhea and may help prevent diarrhea related to capsaicin. However, there isn't a lot of data on the topic.
Peppermint oil: The menthol in peppermint oil may decrease the activity of the TRPV1 receptors activated by the capsaicin. Peppermint oil may also help to settle an upset stomach.
Pregnancy: Pregnant individuals are sometimes more susceptible to GI upsets like nausea, diarrhea, and heartburn. Avoiding spicy foods during pregnancy may help reduce heartburn and other GI issues, such as diarrhea.
Drinks that don't help much with a burning sensation in your mouth include:
- Seltzer water
- Cola
- Non-alcoholic beer
When to See a Healthcare Provider
Diarrhea triggered by hot or spicy food usually clears up in a day or two, and you probably won't need to see a healthcare provider about it.
In most cases, taking it easy on your gut and eating non-spicy foods for a few days will get you through occasional diarrhea. Several foods can also help ease diarrhea symptoms. It's also important to drink plenty of water so you stay hydrated and avoid caffeinated beverages, which could make diarrhea worse.
However, if your symptoms do not get better in a day or two or they get worse, and you have signs of dehydration (like dry mouth, urinating less, and headaches), seek medical attention.
Summary
Some people's guts are sensitive to spicy foods. Eating too much spicy food can cause them to experience diarrhea. If this describes you, it's simply your body's way of protecting itself from potential harm.
You can take steps to prevent diarrhea by recognizing your trigger foods and avoiding them. And if you just can't pass up spicy wings at the big game, at least you'll be prepared for the aftereffects.