Skip to content
FriendsPantry

Nature's Pantry

Chilli

Also: mirch (Hindi) · chile · Capsicum

Big studies link eating chilli with longer life, but they are observational and cannot show cause.

Overall evidence

Evidence level: Limited or early evidence

Observational associations only; no trials.

A few small or low-quality studies, inconsistent results, or mostly lab and animal work. Interesting, but not enough to rely on.

Chilli pepper
Photo: Takeaway, via Wikimedia Commons (CC-BY-SA-4.0)

What it is

The fruits of Capsicum plants, fresh or dried. Their heat comes from capsaicin, which triggers heat receptors without actually burning.

Traditional use

Tradition, not evidence: how cultures use it, not proof that it works.

  • Mexico

    Chillies are a cornerstone of moles and salsas, eaten daily.

  • Sichuan, China

    Chilli with Sichuan pepper (mala) is thought to dispel damp and cold in traditional food lore.

  • India and Thailand

    Fresh and dried chillies are believed to whet the appetite in hot weather.

What the research says

Each claim graded on its own evidence.

  • Chilli and longevity

    Evidence level: Limited or early evidence

    A 2021 meta-analysis of observational studies linked regular chilli eating with lower all-cause, cardiovascular and cancer death rates. Observational studies cannot show that chilli causes this, and the amount and type were not defined.[1]

In food amounts

From a pinch of flakes to several fresh chillies, depending on the cuisine and your tolerance.

We describe everyday cooking amounts only, never supplement doses.

Safety

Health conditions
Chilli can trigger heartburn and digestive discomfort in some people. If you have reflux or a sensitive gut, see how you get on.
General
Wash your hands after chopping hot chillies and avoid touching your eyes. Keep very hot food away from young children.

If you take regular medicines, are pregnant or breastfeeding, or are cooking for a baby or someone who is unwell, check with a doctor, pharmacist or midwife before using any food or supplement for a health reason.

Sources

  1. [1] Association of pepper intake with all-cause and specific cause mortality: a systematic review and meta-analysis (Kaur et al.) — American Journal of Preventive Cardiology, 2021

Sources were checked when this entry was written. Research changes; if you spot something out of date, please tell us.

Cook with chilli

600 more

Showing 9 of 609 recipes.

More from Nature's Pantry

All 32 foods