Eating Spicy Food While Pregnant: What You Should Know

It’s time for a midnight snack, and you’re craving something bold. Flaming Hot Cheetos? Leftover Sri Lankan food? It all sounds like heaven to you—but how cool is your baby if you indulge in something hot?

If you’re picturing your baby doing somersaults the moment you put a jalapeño fry in your mouth, rest assured you won’t cause them any harm or disturbance if you indulge. The research on eating spicy food while pregnant shows babies in utero are largely unaffected by a spicy meal (or late night pregnancy craving).

Below, we’ll melt myths about spiciness during pregnancy and discuss the main food guidelines you’ll want to follow.

Can You Eat Spicy Food While Pregnant?

In the vast majority of cases, it’s safe to enjoy your favorite spicy foods during pregnancy. In fact, many people who normally turn their noses up at spicy foods find they start to crave them while they’re pregnant!

The good news is that most scientific research indicates babies in every trimester won’t be able to feel the spice in your meals, so there’s no need to worry about your fetus swimming in your spicy food cravings.

Where Do Spicy Food Pregnancy Myths Come From?

Many myths and wives’ tales caution against eating spicy foods during pregnancy, with the idea that these foods could induce premature labor or even miscarriage. While it’s not clear how or where these myths originated, the lore may stem from tales pregnant women passed down generationally. Many wives’ tales about food cravings when pregnant with a boy or girl have also been passed down, you can read about those right here on our blog.

There is one takeaway that could serve expecting moms well: If you’re highly sensitive to spicy dishes food and frequently experience discomfort as a result, you may have to deal with consequences like heartburn or indigestion. While it’s not likely you’ll trigger something like early Braxton Hicks contractions, it could make your pregnancy experience more uncomfortable.

What Causes Food to Be Spicy?

Understanding the science behind spiciness also serves to show why it’s not a hazard during pregnancy.

In short, spiciness in food is largely subjective. Spiciness is usually attributed to food’s capsaicin content—and some people are more genetically inclined to feel its effects than others. Your sensitivity hinges on how many TRPV1 receptors you have—those tiny, biological spicy food antennae in your mouth.

Some people are born with more of these receptors than others, making them more or less vulnerable to spice. With that, the same amount of capsaicin in a food may make one person sweat while the other sits unbothered at the table—but it’s highly unlikely any amount will trigger a response in your baby. You can eat your spicy cravings, and rest assured, it won’t harm a healthy pregnancy.

Eating Spicy Food While Pregnant: Benefits and Drawbacks

Whether you’re pregnant or not, research indicates a balanced amount of spice may have certain health benefits and drawbacks.

Benefit: May Boost Metabolism

According to research, capsaicin may gently accelerate your body’s metabolic rate. Specifically, it can enhance:

• Its ability to break down fat
• How quickly it uses up energy

It’s important to adhere (according to your provider’s guidance) to a steady weight gain plan during pregnancy. That said, supporting an efficient metabolism can be foundational for your overall health.

Drawback: May Lead to Heartburn

The main concern for eating spicy food during pregnancy is heartburn.

Many people start to experience heartburn as a result of physiological changes in pregnancy, particularly in their later trimesters. As your uterus grows, it puts more pressure on the stomach, which can cause stomach acids to enter the esophagus.

If you’re dealing with heartburn as a result of spicy food, over-the-counter antacids are generally considered a safe remedy to manage discomfort. However, it’s important to consult with your healthcare provider before taking them or any other form of medication.

Benefit: May Enhance Digestion

Some research suggests capsaicin could help promote digestion by encouraging the release of digestive enzymes.

Constipation is one of the most common afflictions to deal with during pregnancy. It’s a result of a combination of factors, including:

• Increased progesterone, which can make your digestive tract lazier and lead to slower bowel movements
• Your baby in utero, which can add weight and pressure, slowing down your bowel
• Extra iron, especially if you’re taking a prenatal vitamin, which can prevent your bowel from breaking down food efficiently

If you’ve been dealing with constipation or irregular bowel movements during pregnancy, eating more spicy food—and drinking more water!—could help you re-regulate.

Drawback: May Disturb Bowels

As mentioned, spicy foods can get things moving again. But for some people, spice makes things move a little too efficiently.

If your stomach has been sensitive during pregnancy, you may find spicy foods especially irritating. Any of the following symptoms may be your body’s sign to limit your intake and wait until after pregnancy:

• Excessive gas
• Bloating
• Diarrhea

Can’t Handle the Heat? When Spice Sensitivity Increases During Pregnancy

Even if you’re a longtime lover of spicy plates, you may find you can’t stomach them during pregnancy. In general, being pregnant can intensify tastes and smells—and, sadly, you may not get the same enjoyment from your preferred spicy dishes, even if your taste buds are calling for some spice.

Instead, you might try having the same dish with a smaller amount of spice (or turning down the hot sauce at dinner altogether). This way, you can enjoy your favorite spicy dishes without feeling nauseated as a result. You might even encounter random sweet cravings during pregnancy – read up on how to manage them effectively.

Pregnancy Food Guidelines That May Help Protect Your Baby’s Health

While spicy foods are unlikely to pose a danger to your baby’s health, there are other recommended medical guidelines to help protect your little one’s growth and development.

First Trimester

The first trimester is a time of major adjustments—even if you aren’t majorly showing yet! You may experience symptoms like morning sickness and digestive issues which can make spicy foods seem (and feel) unappetizing.

Fortunately, these three dietary guidelines can help you start your pregnancy on the right foot:

• Prioritize folic acid – Whether you consult your healthcare provider or a pregnant friend, you’ll probably hear plenty about the importance of folic acid in your first trimester. Folic acid is a key contributor to neural tube development—the building blocks of the spinal cord and brain. Starting up with a solid prenatal vitamin should help you get your daily recommended intake.
• Level up your water consumption –Staying hydrated is key for early pregnancy. It not only aids digestion but also supports your blood volume as it balloons. So, try to drink about 8 glasses a day—by your final trimester, you may want to aim closer to 10 to 12.
• Limit high-mercury fish –Some species of fish could potentially be hazardous to babies in utero. Because mercury and other heavy metal levels tend to fluctuate, it may help to look up current CDC recommendations to see which types are safe to eat while pregnant.

Second Trimester

In the second trimester, many pregnant women feel a rush of new energy—and new cravings. Keep these other recommendations in mind as you do:

• Eat enough protein – Just like adults, babies need protein to make up their organs and tissues, which are steadily developing in trimester #2. Healthy options for sourcing it include lean meats, legumes, dairy, and eggs.
• Get more iron – As your blood volume nearly doubles during pregnancy, it’s important to keep up with your iron levels. Keeping your iron up to snuff helps ensure your blood—and, by extension, your baby’s—remains adequately oxygenated. Iron-rich food sources include red meats, dark, leafy greens, and iron-fortified cereals.

Third Trimester

In the final stretch of your pregnancy, you might notice a renewal of uncomfortable symptoms from your first trimester. At this stage, you may want to exercise more caution when it comes to food—not just for your baby, but to ensure you approach your due date feeling ready to tackle the childbirth process:

• Mind your heartburn – As your belly gets bigger, heartburn symptoms may become more intense. This is the stage when you may want to keep an eye on your spicy food consumption. Additionally, it can help to limit fatty foods and large meals—especially in the evening—so you can reduce discomfort and get high-quality sleep.
• Keep up with your fiber –Constipation can reach an all-time high in your third trimester. Eating enough fiber can help you maintain regularity and avoid the discomfort of stalled bowels. Focusing on whole produce, whole grains, and fiber-rich foods like legumes is best.

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This post has been reviewed for accuracy by:

Priscilla Jeng

Priscilla Jeng is an accomplished digital marketing expert, currently leading as the Associate Director of Digital Marketing at Gateway Genomics, the parent company of SneakPeek. With over four years at Gateway Genomics, Priscilla has played a pivotal role in amplifying the company's mission to develop innovative genetic tests. Her proficiency in digital marketing and her comprehensive understanding of the genomics industry position her as a key contributor to SneakPeek's marketing endeavors.

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