March 8, 2023

Gary Sheer

Can You Eat Spicy Food While on Your Period?

Spicy foods are a guilty pleasure for many, and there are both potential downsides and benefits to eating them while on your period. Individual responses vary widely. Keep reading to explore how spicy food may affect your menstrual cycle based on current evidence.

Disclaimer: This article is for informational purposes only and is not medical advice. Individual responses to food vary. Consult a healthcare professional before making dietary changes, especially if you have IBS, GERD, endometriosis, or are pregnant. We do not diagnose, treat, or cure any condition.

The Downside of Eating Spicy Food While on Your Period

Spicy food can be tempting, but some experts suggest limiting it during menstruation if you’re prone to digestive issues. You might already be dealing with fatigue, cramping, or lower back pain — and capsaicin (the compound in chili peppers) can irritate the digestive tract in sensitive individuals.Spicy foods may contribute to:

Diarrhea or loose stools (which can worsen dehydration)
Stomach discomfort or bloating
Nausea (especially if you’re already queasy)
Irritation of existing stomach conditions (like gastritis or ulcers)

Important: Spicy foods do not cause ulcers — they can only aggravate pre-existing ones. The primary causes of ulcers are H. pylori bacteria or long-term NSAID use (e.g., ibuprofen).[1]

Digestive sensitivity varies. If you regularly eat spicy food without issues, you’re less likely to experience problems. Those with IBS, GERD, or low spice tolerance may want to avoid it during their period.

Spicy Food and Endometriosis

Endometriosis is a chronic condition where tissue similar to the uterine lining grows outside the uterus. Pain often worsens during menstruation. While spicy foods don’t cause endometriosis, they may trigger gut-related discomfort that overlaps with pelvic pain.

However, curcumin (the active compound in turmeric) has shown promise in lab studies for inhibiting the growth of endometrial-like cells and reducing inflammation.[2] Human trials are limited, and turmeric is not a proven treatment.

Always consult a doctor before using turmeric supplements, especially if you’re on blood thinners or have gallbladder issues.

Benefits of Eating Spicy Food While on Your Period

Some spices offer evidence-based benefits for menstrual symptoms – but only in mild, culinary doses and for certain individuals.Well-studied spices include:

Cinnamon: May reduce menstrual pain and heavy bleeding (small RCTs show effects similar to ibuprofen).[3]
Turmeric: Anti-inflammatory; one study showed reduced PMS symptoms.[4]
Fennel: May ease cramps and bloating (comparable to mefenamic acid in trials).[5]

Use whole or ground spices in food – not high-dose supplements – unless directed by a healthcare provider. Overuse can cause stomach upset.

Should You Eat Spicy Food While on Your Period?

Yes, in moderation – if you tolerate it well. There’s no universal rule. Regular spicy food eaters are less likely to have issues. If you experience digestive upset or worsening cramps, reduce intake during your cycle.

Better Spicy Food Options

Choose anti-inflammatory, digestive-friendly spices over ultra-hot peppers:

Fresh mild chiles (e.g., jalapeño, poblano)
Cinnamon
Turmeric
Fennel seeds
Coriander
Cardamom
Saffron

Avoid ghost peppers, Carolina Reapers, or heavily processed spicy snacks (e.g., Flamin’ Hot Cheetos) during your period if sensitive.

Why You Might Crave Spicy Food on Your Period

Cravings are common – especially if you already enjoy spicy food. Hormonal shifts (dropping estrogen/progesterone) may alter taste perception and increase desire for intense flavors.

Capsaicin triggers endorphin release, which can temporarily boost mood – similar to exercise or dark chocolate.

This may explain the appeal during PMS.Safer endorphin boosters: walking, yoga, laughter, or a warm bath.

Can Spicy Food Cause an Early Period?

No strong evidence shows spicy food reliably induces early menstruation.

Some herbs (like parsley, ginger, or papaya) are traditionally called “emmenagogues” — meaning they’re believed to stimulate uterine blood flow.

Turmeric is sometimes included in folk remedies, but no clinical trials confirm it induces periods.

Attempting to induce a period with food or herbs can be unsafe, especially if pregnant. Always consult a doctor.

Final Thoughts

Spicy food is generally safe during your period if you tolerate it well. Listen to your body. Opt for anti-inflammatory spices in moderate amounts, and avoid extremes if you’re prone to digestive or menstrual discomfort.