Can Pregnant Women Eat Spicy Food? Risks, Benefits, and Myths

Thankfully, it’s safe to indulge your cravings for fiery foods while you’re expecting—in most cases, at least.

Here’s what you need to know about eating spicy food during pregnancy, including the possible risks and benefits, as well as the truths behind some popular myths.

Yes, eating spicy food during pregnancy is safe for your baby.

While some people believe that a pregnancy diet full of spicy food can cause birth defects (as severe as blindness, according to some claims), there’s no evidence to suggest that. 1 2 There’s nothing about spicy food that will harm your little one.

The truth is that indulging in your spicy cravings will probably affect you and your bowels more than your baby.

You still need to exercise caution, though. Eating too much of anything can affect your health negatively, and spicy food—like almost everything—is something you should enjoy responsibly, in moderation.

Although spicy food won’t hurt your baby, eating too much can cause issues like indigestion and abdominal pain, burning diarrhea, and—if you really overdo it—vomiting can result.

This can exacerbate common issues during pregnancy, including:

• Heartburn: Pregnancy hormones relax the valve between your esophagus and stomach, which makes it easier for stomach acid to creep up and cause this burning sensation. Eating spicy foods can amplify the burn. 3
• Gastroesophageal reflux disease (GERD): This disease is a more aggravated form of heartburn (i.e., gastroesophageal reflux or acid reflux). It can cause symptoms like dry cough, burping, and difficulty or pain when swallowing. 4 5 GERD is common during pregnancy, and here again, spicy foods may worsen your symptoms. 6
• Nausea: Spicy foods can sometimes trigger nausea, especially in the first trimester when morning sickness is common. 7 8

These reactions don’t mean that spicy foods are off the table. It just comes down to what you can comfortably tolerate. It’s probably best to skip spicy foods if you have an upset stomach, irritable bowel syndrome (IBS), or inflammatory bowel disease (IBD), since spicy foods can dial up those conditions’ symptoms. 9

If, like some pregnant women, you find yourself craving spicy foods even if you never liked them before, start slow with small portions and gradually increase the heat as you build up your tolerance to it.

To temper the burn, keep milk, yogurt, or starchy foods like bread or rice nearby. Avoid unpasteurized dairy products and ice cream (which top the list of foods to avoid during your pregnancy), as they can put you at risk of contracting listeriosis, a disease that can be life-threatening for your baby. 10

Why you need to choose your hot sauce and spices carefully

Note that many hot sauces and packaged seasonings are high in sodium or other ingredients that can contribute to high blood pressure when you have too much of them. 11 High blood pressure in pregnancy, also called gestational hypertension, can result in complications for both you and your baby.

To reiterate, the spice isn’t the problem in these condiments—the sodium is. Watch how much hot sauce and seasoning you use, and read the label to make sure you’re not exceeding your recommended daily sodium intake of 2,300 mg. 12

Consider recording how much you eat in a pregnancy tracker app so you don’t go over the limit.

See your doctor immediately if you experience any severe reactions to spicy foods, including: 13 14 15 Severe or persistent heartburn

• Severe abdominal pain
• Diarrhea
• Constipation
• Vomiting
• Difficulty swallowing
• Wheezing, shortness of breath, or trouble breathing
• Bloody stool

You should also seek medical attention if you have severe or recurring headaches, heartburn, fatigue, gas, cramping, irritability, or bloating, as these can be signs that you have a food intolerance issue. 13

Possible signs of high blood pressure

Remember that overindulgence in the sodium in those hot sauces and packaged seasonings can cause high blood pressure, which the Centers for Disease Control and Prevention (CDC) defines as having 140/90 mm Hg or higher in two readings that are 4 or more hours apart. 16

If you don’t have a blood pressure monitor, watch out for these signs of high blood pressure: 17

• Severe, persistent headache
• Changes in your vision (blurring, spots, or seeing halos)
• Sudden swelling of the hands and face
• Pain in the upper right abdomen
• Rapid weight gain (more than 5 pounds in a week)

See your doctor immediately if you experience any of these symptoms.

Interestingly, there might be some benefits to including spice in your pregnancy diet, such as helping you manage your weight by boosting your metabolism and controlling your appetite. Spicy food may even improve your heart health, lower your levels of bad cholesterol, and reduce your risk of cancer. 11 14 18 19

Spicy food may also benefit:

• Inflammation: Many spicy peppers contain capsaicin, a compound known for its anti-inflammatory effects. There’s some evidence that this may boost both your and your baby’s immune systems. 20
• Your mood: Capsaicin can trigger the release of dopamine and endorphins, those “feel-good” hormones that can elevate your mood and even offer pain relief. 21 22
• Your baby’s palate: Research suggests that flavors from your diet can transfer to your baby through the amniotic fluid. 23 Introducing your baby to a variety of flavors may influence her taste preferences later in life and encourage her to be a more adventurous eater.

No, eating spicy foods won’t send you into labor. While this is a popular belief, there’s no scientific evidence to support it. 24

It’s true that the capsaicin in spicy foods may trigger cramps (along with a whole other set of digestive issues) and potentially stimulate contractions, which are usually signs of labor. 14 25 However, these contractions aren’t enough to jumpstart labor, so you don’t need to worry.

No, you can’t predict your baby’s sex based on your cravings. Some people believe that your baby will be a boy if you crave foods that are spicy, salty, sour (like lemons), or rich in protein (like meat), but there’s not a lot of scientific evidence backing up the link between cravings and your baby’s sex. 26 27 28

This is an interesting old wives’ tale, along with many others that swear there are definitive signs of having a boy or girl, but it’s one that’s based on anecdotal evidence at best. The only way to tell if you’re having a boy or girl is to wait for your doctor to confirm it for you with a gender scan or other procedure.

If you’re craving spicy food during pregnancy and can tolerate it without significant discomfort, go ahead and enjoy it. It’s unlikely to harm your baby and might even offer some benefits. Just listen to your body, start slow if you’re not used to the heat, and be mindful of any potential side effects.

As always, if you have any concerns, don’t hesitate to reach out to your doctor.